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Friend, this statement is quite true when it comes to weight loss ‘’Why haven’t the weight scale moving for last 1 month?’’ 😥
Are you one of them? 😉
Never mind. This is too common and it’s not your weight scale to be blamed but YOU…
‘’But I’ve been following my diet religiously (Shitastic diet)’’ 😮
Don’t worry there is nothing wrong with the scale but it could be possible that there are few things that are not going well.
Here are the possible things you are doing wrong:
Eating too less: Following a crash diet, only soup salad for main meals (Breakfast/ lunch/ dinner), only fruit diet, only fruits for dinner and breakfast, skipping meals slows down the metabolism. Eating less leads to low nutrition intake, therefore, poor functioning of the system slows down the work efficiently of the body (Low metabolism). Plus the by product is that you never feel energetic, or lose fat.
Not eating frequently– Keeping too long gaps between two meals or skipping meals. Skipping too will slow down the metabolism due to deficiencies.
Not improving the intensity- Walking with the same pace from years, not increasing weights during training, not stretching well. When you start new form of exercise, initially, body shows result instantly because you were too sedentary before. But you forget that body is too adaptive. It develops that stamina which you were training with initially, and now it’s effortless for the muscle to put in that much efforts as before.
Not having the right pre and post workout meal- Just eating a fruit before workout, not eating post workout thinking it is not right, working out early morning empty stomach. Phobia of eating pre and post workout or just eating a fruit will give the opposite to fat loss. You burn more muscles than fat.
Not drinking enough water- Muscles are 70% water, therefore, drinking less water won’t help you improve metabolism (Muscle is metabolically high)
Eating low fat, low calorie variety- Eating artificial foods, skim milk, low calories, zero fats, low proteins, will only deteriorate your health. You shouldn’t expect your health or body to change.
Magical Action Plan:
1- Focus on fat loss not weight loss: Most people get confused why aren’t they losing weight and losing inches. Let me congratulate, if this is happening with you. You must lose inches more than your weight, that’s the right way to lose fat. Throw away the weight scale; it will never be your real friend. Focus more on inch loss and if that is happening, then chill, you are doing an awesome job.
How inch loss is more important than weight loss is well explained in my previous blog ‘How to lose weight quickly? Weight loss VS Fat loss’
2- Eat more to lose more: When you eat a lot of real foods like whole milk, cheese, paneer, yogurt, whey, chicken, fish, eggs, whole cereals, whole pulses, veggies and fruits, your system burns more calories to burn that food. Counting calories is a very outdated method, but eating the right food which is original in nature is the real way of losing weight.
Read my other very popular blog ‘Eat More to Lose More (Stop counting calories for weight loss)’
3- Meals planning: Divide your day in 2 parts. One category of main meals- Breakfast, lunch and dinner and the other as 3 mini meals. Main meals should be wholesome with enough fats, then proteins then followed by carbs eg: whole milk curd/ paneer, roti with enough ghee, and veggies or cheese with chicken and veggies. Mini meals can be power- packed foods which are high in healthy fats and proteins like whole milk, cheese, nuts, rolled oats, avocado.
You can refer the same blog for this ‘Eat More to Lose More (Stop counting calories for weight loss)’
4- Workout with good intensity: If you have been walking, then start jogging, gradually increase the intensity and start running, followed by sprinting. Weight training intensity has to be increased by improving your weights and going low on reps. This point is generally not taken too seriously, people thing they are working out so well but they don’t schedule their workout well.
Another 2 popular blog on this in detail for your reference ‘From Zero to Hero (Schedule exercise for weight loss)’ and ‘Can I Lose Weight By Walking? Know The 5 Fitness Components’
5- Focus on the right pre and post workout meals: Include complex carbs and slow absorb proteins pre workout like oats, or whole wheat roti with whole milk/ curd. Post workout meals should be fast absorbed proteins and carbs like fruit with eggs/ whey with glucose (depends upon the reps).
6- Drink enough water: 3-4L is a must. Keep a check on the intake or else download the reminder app. Read my blog on water and its effect on weight loss: Go techno!
Read my blog on this ‘Water, I forgot you!’
7- Throw away the fake foods: Low fat or low calorie foods are always loaded with trans fat (Artificial fat which makes you fat) and hidden sugar. Note, even if the product is savory, it has sugar in the hidden form- dextrose, corn maple syrup, honey, etc. Never get carried away with the packaging or the words like ‘’Diet’’ ‘’Low fat’’ ‘’Low calorie’’
I’m sure my this blog will help you chose the right food ‘Food frauds (what to eat for weight loss)’
8- Never go for uni- form of diets: Diets like only fruit diet, only soup salad diets, only besa chilla diet etc. A diet that is just concentrated on one ingredient and eliminates other food groups will always make you deficient and ultimately you’ll never lose weight.
Another helpful blog for you ‘How to lose weight quickly? Eat more’ and ‘Eat Fat to Lose Fat: The best way to Lose Weight’
9- Write down the progress: Keep a journal to make a note on the eating patter, food intake, the intensity of exercise and water to point out the mistakes and the reasons of plateau. Trust me, you’ll always be on track with this technique.
Happy eating! Enjoy
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