The main reason we all have is not seeing results at the gym. We’ve all been in this point of our life with working out like crazy and eating right. But still no changes occur. And this leads to a situation where we give up from our dream, and get disappointed.
You should always remember that there is a solution for everything. Sometimes even your best efforts cannot give you the solution, but with a few simple changes you can surprise yourself.
The best way to achieve your goal may be small adaptations to your daily routine.
1. Drink more water
When it comes to weight loss, drinking a lot of water is essential. When we let our body be dehydrated, we also lower the function of the kidneys and the body turns to the liver for help. When this happens, our body is more likely to store fat because it is unable to metabolize calories the way it normally does.
You may feel a little constipated if you have more fiber in your diet and not increased water consumption. It is really important to increase the water intake in the same time as the fiber intake. If you do not do this you will feel constipated. And backed up digestion can lead to looking bloated all the time.
The recommended daily water intake should be about one-half your body weight in ounces. You should stick to this especially if you are working out.
2. Eat more protein
According to many studies, eating a high protein diet can actually help you with your weight loss efforts. Not only will protein help you feel satisfied, but it will help you maintain your muscle as you lose fat. On the other hand, when it comes to thermogenesis, proteins can be our friends. Our body uses more energy to metabolize protein rather than it uses for carbs or fat. According to this, higher-protein diets actually make you burn more calories. When it comes to recommendations, the amount of protein depends on your body weight. Almost every woman should be getting about 40 to 80 grams of protein daily. You can get these numbers by including protein at each meal and snack.
3. Don’t sit all day
If your job requires you to sit at a desk, then it is really hard to keep yourself moving. Actually we sit all the time, after we get home we sit some more in front of the TV, and we don’t make time to go to the gym. According to a few studies, sitting for just a few hours can make our body stop the production of a fat-burning enzyme called lipase. The best way to move a little is to set a timer that will remind you to move around every hour. Take walk around the office, or get out and walk a block or two. You can also do some jumping jacks during the commercials or running on the spot. Don’t sit all day, every little movement counts.
4. Have another look at the numbers
Your basal metabolic rate calculator, trackers and workout equipment may not be always accurate in their counts. They should serve more as an estimate. It may be the time to revisit the numbers if your current calorie counts aren’t yielding your results.
5. You work out regularly
It may be shocking but working out regularly can sometimes lead to weight gain. This is because people often eat more when the exercise thinking they earned themselves a little treat or they have overestimated the number of calories they have burned. This can be really tri in the case of the early stages of a fitness program. In this stage our body is getting used to decrease in calories consumed and the increase in calories burned. And also the workouts will make you feel hungry.
6. You need to unwind
Cortisol is the stress hormone that triggers the fight-or-flight response that is an appetite stimulant. This increases the production of a certain brain chemical, neuropeptide Y that is responsible for increasing cravings for carbohydrates. Too much cortisol, it can lead to fat storage around your middle.Because of this you should make room for a little quiet time in your life and relax.