Whether you're aiming to lose a significant amount of weight or just tone up a bit, there are several common nutritional and exercise mistakes that could be preventing you from reaching your goals.
Learn here why you’re not losing weight and how to avoid falling victim to these fat loss traps.
1. Lack of protein
The first of the reasons you’re not losing weight could be that you’re not getting enough protein. For women lifting weights and looking to lose body fat I recommend 0.7 to 1g of protein per lb of lean muscle weight.
In order to calculate your lean body mass, you need to at least know your total body weight and body fat percentage.
It’s common knowledge that most women have difficulty achieving this level of protein intake, and this may be a key reason you’re not losing fat.
2. Too higher calorie snacks
Another of the mistakes to lose weight is eating meal sized snacks. We often believe most women eat too little or don’t eat often enough, and I do advocate eating 5-6 times per day.
But your snacks should be smaller than your main meals to lose weight.
3. Choosing low fat or diet foods
Another of the diet mistakes so many women make is choosing low fat or diet foods at the supermarket.
These are highly processed and often make up for the ‘low fat’ by increasing sugars or carbs.
If you’re doing this, it could be why you’re not losing weight.
4. Lack of sleep
Many women are so busy that they don’t get enough sleep.
That’s one of the top beginner weight loss mistakes, but it is an important one.
The body needs sleep for workout recovery and to digest properly.
Avoid this common fat loss mistake and make sure you’re getting at least 7 hours of sleep a night.
5. Unrealistic expectations
If you’re trying to lose weight it’s important not to have unrealistic expectations. Weight loss takes time if you're doing it in a healthy and sustainable way.
If you’re not losing weight, make a tweak and give it a few weeks before you decide you’re not seeing results.
You should aim to lose between 1 and 2 lbs a week. Way more than this, and you're probably losing muscle which is not what you want.
Your body also needs time to adapt to weight loss changes and if you lose weight too quickly your body will think you are in danger and enforce safety mechanisms to ensure you don't lose anymore.
6. Not lifting weights
This is one of the biggest workout mistakes that women commonly make.
They think that cardio is the way to lose weight, but strength training helps build your muscles which gives you a toned/athletic appearance (not saggy and gaunt looking like when you just do low intensity cardio) AND in turn more muscle burns more calories even while you’re at rest.
Only doing cardio is really damaging your progress. As I just mentioned, strength training is even better for weight loss because its effects burn calories not only during the workout but up to 12 hours afterwards.
If you’re not losing fat, it’s time to start strength training.
7. Under and Over Training
Avoid the two extremes.
It's important to make sure you're doing enough exercise to see a change, but not so much that you’re not getting the rest your body needs to actually repair and recover.
8. Doing the same exercise routine
After a while, your body adapts to the exercises you're doing and you will hit a plateau.
In order to keep seeing changes in your weight loss and physique it's vital that you follow a progressive exercise plan whereby the difficulty increases on the exercises on a week to week basis, and the exercises themselves are varied.
9. Inconsistent workouts
If you don't have a plan for each exercise session and are just 'winging' it, then chances are aren't going to progress quickly. The same can be said for missing workouts. In order to see changes, you need to stay consistent with your plan.
If you’re looking for a complete program to help you lose weight and tone up, with all the best nutrition advice for weight loss, and the best exercise routines too then contact me today I train all my clients in a private studio so you no longer have to worry about the guys at the gym hogging the weights area and making you feel self-conscious.