8 possible reasons why you can't get rid of excess fat

Many obstacles can stand in the way of your progress, try to avoid those that you create by your own mistakes. Many individuals strive to shed excess fat, but not all are successful in doing so. If you are one of those trying in vain to lose weight, you may be making some of the following 8 mistakes.

1. Eating too much

People often grope for how many calories and in what nutrient ratio they should eat. For example, a salad at a restaurant may seem like a good idea, but you can't see the chef under your arm. So you can easily eat a seemingly healthy-looking meal of 600 calories - different sauces, dressings and oils will do the trick. If you're eating in restaurants rather than at home, chances are you're consuming more calories than you think. Whether you want to or not, the rule of thumb when losing weight is that your intake should be less than your output. However, this is simplistic. Hypothetically, you should lose weight even if your daily intake of 1500 calories comes from cookies and you burn 2000 calories, but the human body is not a calculator. A diet based on sugars won't help you from excess fat, you need the right combination of protein, carbs and healthy fats to build muscle and burn fat.

A ratio of 40% protein, 40% carbs and 20% fat works well for most people, however, this is an unwritten rule that may not work the same for everyone. The best way to do this is to test the different nutrient ratios on yourself and find what works best for you. A lot of people burn fat well if they keep their carbs really low, you can try this method too, but you need to keep in mind that you should be providing your body with an alternative source of energy - healthy fats.

2. Not eating enough protein

Protein is not only important for building muscle mass. A study published in the Journal of Nutrition came up with the finding that a group of women who consumed 128 grams of protein per day lost more weight than a group with an intake of 68 grams of protein per day, and the total number of calories consumed was identical for both groups. Protein has a good satiating power, it won't make you feel "hungry" and you will eat less throughout the day. A high-protein diet can also have a positive effect on lipid and blood glucose levels.

Protein is still only one of the macronutrients, you must not think that by simply adding a protein shake you will lose weight. It is not a miracle drink, the main role is always played by a properly composed diet. If you don't know what to do, our articles can help you or you can contact the experts at Supertrener.cz.

3. You don't control "liquid calories"

The only liquid your body really needs is water. You can of course drink coffee and tea too, but you need to remember that there is no coffee like coffee. For example, a medium latte can have 300 kcal and if you drink it every morning, you are doing yourself a disservice. Similarly, alcohol can complicate weight loss. A beer once in a while can't hurt, but it shouldn't be the order of the day. Alcohol not only contains a lot of calories, but it is known to impair your judgement and often under its influence you have no problem diving into the bowl of sandwiches in front of you.

4. you think that eating healthy food doesn't make you fat

No matter how healthy a particular food is, if you don't control yourself from eating certain foods, you won't lose weight. Your diet should definitely consist of healthy foods, but even if you overeat GMO-free, organic and fair trade peanut butter, it's still overeating. Typical foods that are healthy but high in calories include nuts and seeds. They contain a lot of health benefits, you don't have to avoid them, just keep the amount under control. We've covered more about healthy high-calorie foods in this article.

5. You train with too light weights

Beginners should progress slowly, however, once they get comfortable with the atmosphere and the workout in the gym, it's time to start increasing the weights, this is the way to a better physique. It's an old wives tale that many women refuse heavy weights for fear that it will make them too muscular and bulky. But these fears are completely unnecessary.If your goal is to burn fat, you have to make more effort, lifting light weights over and over again does not lead to anything.

6. Doing low-intensity cardio

Cardio training is good for your heart, better burning and muscle building. Replace 2 hours of low-intensity cardio on the treadmill with interval training or HIIT. In HIIT, you alternate high-intensity phases with lower-intensity phases - for example, you alternate sprinting and walking. Read more about this exercise method in this article.

7. You live under stress

Stress is a silent killer. When you're stressed, your body produces more cortisol - the "stress hormone" that is responsible for, among other things, storing body fat. You can have a perfectly fine-tuned workout and diet, but stress will undo all your efforts. What to do about it? Turn it off! At least for a while, take some time for yourself, read an interesting book, watch a movie, take a bath or try meditation and yoga.

8. You don't sleep enough

Lack of sleep and stress have one thing in common - they increase cortisol levels. If you don't get enough sleep, your insulin sensitivity decreases, which is not good for losing body fat. If you want to achieve your dream figure, sleep should be one of your priorities. "Party" all night, lie down for a few hours and then go straight to work? You can't expect your body to respond positively to that. Sleep preferably 8 hours, don't drink anything with caffeine in the evening for better quality sleep, and don't use electronics.

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