Why don”t I lose weight if I eat healthy and exercise?

Most likely, it has ever happened to us if we wanted to lose weight. We start a balanced diet and complement it with sports or exercises. However, at the end of the month we still weigh the same; we get discouraged and find it impossible to lose those extra pounds.

There are many reasons why you do not lose weight even with exercise and eating well, but calm down, everything has a solution, so do not get discouraged and give up in your fight to lose weight. If you find yourself in this horrible situation, here we will explain the possible reasons and answer your question about why I don”t lose weight if I eat healthy and exercise.

I diet and exercise and not lose weight: check the calories you eat

This is one of the most common reasons when these cases occur. With poor diet we do not mean junk foods or sweets, we focus on the amounts of calories you consume and those you lose, including meals after hours.

Before any plan to start losing weight it is important that you know your metabolism, because people with a slow one finds it a little more difficult to lose weight. So, it”s your job to speed it up to lose weight faster. This involves energy just like exercise, so there needs to be a balance between the calories you expend and the calories you consume again.

A moderately heavy exercise routine burns about 300 calories, while a fast food like hamburgers or even a soda can add about 700 calories; the same goes for carbohydrates or sugars. In this case, it is best to create a nutritional plan with the help of a specialist in which there is a balance between your meals, the energy you need and the energy you use. This other article on How to Count Calories may help you.

Believe it or not, snacking is essential to help us lose weight. Remember that our metabolism is energy and if we eat constantly, we will help it to be much more efficient. Specialists recommend between 5 and 6 meals a day, mainly: breakfast, lunch, lunch, snack and dinner. Of course, these should include a fruit, a yogurt or something nutritious but low in calories, no fried foods. You may also be interested in this other article on How to speed up metabolism easily.

Does exercise really lose weight?

Exercise or physical movement has a 30% responsibility when it comes to losing weight and if you do not do it, no matter how good the diet is, the weight loss will be very small, slow or completely deficient. You may be interested in this other article on How to be consistent in exercising.

Equally, constancy is necessary; It is recommended to do sessions of 45 minutes to 1 hour at least 4 days a week. However, it is best to exercise at least 30 minutes a day, especially if the exercise is for weight loss purposes.

Another very determining point is the efficiency of said sport or physical exercise. Keep in mind that depending on your diet, your values ​​and your health, there are a certain number of calories that you must lose daily to notice a result, therefore, you may need a fairly intense routine for at least the first month. Practices like yoga, Pilates, or walking help maintain a healthy weight, but they don”t cooperate as efficiently with weight loss.

Why do I diet and exercise and gain weight?

People who are sedentary or who do not tend to play sports frequently are the most affected. When you start a new routine that includes physical exercise along with a diet, your body can be attacked and instead of helping you lose weight it can increase.

When there is a low calorie, our body must get used to the new lack of elements to fulfill its functions. While we are in this process, the muscle tissue grows to supply these deficiencies and that is why in many cases we gain weight in the first weeks, even in the first month. The same happens with the increase of proteins, causing water retention and consequently more weight.

Hormonal problems, a possible cause why I am not losing weight at all

Something very common, especially in obese people. Hormonal problems at the thyroid level, the gland that is responsible for regulating hormones, can be the cause of you gaining weight without any explanation or not losing weight even if you eat well.

People suffering from thyroid imbalances can suffer from hyperthyroidism and lose a lot of weight or, on the contrary, suffer from hypothyroidism and gain weight. The best way to detect this is by going to your GP for evaluation and referral to a specialist. Normally this is studied by an endocrinologist, who will ask you for hormonal tests which will determine if there is a problem with the thyroid.