gym is a popular and effective method to lose weight, improve health and improve your figure. However, many people who exercise hard do not see any weight loss or even weight gain. The cause is not due to poor exercise, but may come from common mistakes in the way of exercising and the combined diet.
According to Harvard Health Publishing, here are 4 common mistakes that prevent you from losing weight effectively even if you go to the gym regularly.
1. Eat too much after exercising
Some people think that the more you work out at the gym, the more you can eat.But in fact, eating too much or eating the wrong foods after exercise will ruin calorie burning efforts.Many people tend to reward themselves with fast food and sweets after exercise, which transfers calorie intake to more than calorie intake, says Harvard-based nutritionist Kathy Mc Manus.
This not only hinders weight loss but can also easily cause belly fat gain and nutritional imbalance.
2. Only do cardio, ignore weight training
Cardio helps burn calories quickly, but if not combined with weight training or muscle building exercises, you will lose muscle over time, slowing down your metabolism. Dr. Tricia Smith from Johns Hopkins Medicine emphasizes: The more muscle, the more calories the body burns even at rest. Skipping weight training is a loss of the opportunity to increase weight loss effectiveness.
Weightlifting helps build muscle, tone your figure and increase the ability to burn fat long-term.
3. Lack of patience and unreasonable rest
Many people give up early because they have not seen weight loss results in the first few weeks. However, sustainable weight loss requires reasonable time and training path. Harvard Health notes that insufficient rest or overtraining can also cause stress in the body, increasing the hormone cortisol a factor that promotes fat storage in the abdomen.
Dr. Matthew Walker - a neurologist, explains: "S sleep and rest play an important role in the body's recovery, regulating hormones and increasing fat burning."
4. Not controlling sugar and starch in eating
Even if you practice a lot of gym, if your diet is still high in sugar, candy or refined starch, it will be difficult for your body to lose weight. Harvard experts recommend prioritizing foods rich in protein, fiber and complex starches such as green vegetables and whole grains to control insulin and hunger.
