Have you made the gym your new sanctuary? Are you exhausting yourself on the treadmill night and day and still won’t see the scale? Well, doesn’t it feel so disappointing when you don’t see results despite trying hard?  

We get the feeling. But if you find yourself in the same boat, it is very likely that you could be doing some things wrong. 

So, here’s a checklist that you can use to ensure you are doing everything right. 

Ask yourself are you really in a calorie deficit? 

When it comes to weight loss and fat loss, the only thing that matters is a calorie deficit. So, ask yourself – are you really in a calorie deficit or just under the assumption? 

To create a deficit, you need to burn more calories than you consume. Just because you are eating healthy, it doesn’t mean you are in a deficit. Healthy food can also be calorie-dense. So be mindful. Eat according to your BMR. Don’t go beyond the calories your body requires, have less than that. It will be good if you keep tracking calories rather than overestimate them every time. 

You are depending on the scale 

How do you think you should measure your weight loss progress? The scale? NO. 

Weighing scales don’t always paint a faithful picture of your progress. It can be possible that you are losing fat but gaining muscle at the same time. In such a case, the scale may not change or go on the higher side. 

Instead, use a measuring tape. But ensure you are measuring on an empty stomach after emptying the bladder. You may even see if your clothes are getting looser by the day. It’s a good sign that you are losing weight.

You are not eating enough protein

The fitness equation has now changed. The fitness industry is hailing strength training and protein for effective fat loss. Speaking of protein, it is the building block of the muscle. It builds muscles, and the more muscles you have, the less fat you have. 

Studies in recent times have suggested that a high-protein diet can promote weight loss by burning more calories at rest. In fact, it is the most seamless way to burn fat. 

So, if you are not losing weight, chances are that you are not having a protein-rich diet. Just know that only exercising is not enough, you need to have a protein-rich diet with an exercise routine. 

You are not exercising enough

Even though a 10-minute exercise every day is good for overall fitness, it is not sufficient if your goal is losing weight. Yes, you should start slow but don’t be stuck there. Challenge yourself. 

While you are at it, don’t forget to be in a calorie deficit. A calorie deficit is all it takes. 

You are not sleeping enough 

One of the things we underestimate the most is sleep. Sleeping is essential not just for weight loss but for your overall well-being. Poor sleep is one of the biggest contributors to obesity. Studies reveal that inadequate sleep can cause weight gain because you burn a significant amount of calories when you sleep. 

Adults must aim to sleep for 7–8 hours a night. 

You may have hypothyroidism or other hormonal changes 

Maybe you are doing everything right, you’re exercising and are on a deficit. But if you are still not losing fat, it may be because of hormonal fluctuations that come with age. It can also be because of hypothyroidism which slows down your metabolism. 

If this is the case, please consult your medical expert as soon as possible. 

You are starving yourself 

There is no denying that a calorie deficit is all it takes to lose fat. But if you create a deficit by starving yourself, it is pointless. 

Starving may give you results for a while, but after a point, your metabolism begins to slow down. 

So, instead of following crash diets, you must look for a sustainable approach. Don’t starve yourself. Instead, create small deficits that go a long way. 

Closing thoughts 

Achieving weight loss can be a complex journey that varies from person to person. If you’re not seeing the results you desire, it’s essential to remain patient and persistent while evaluating your approach. By addressing the potential mistakes discussed in this article and seeking guidance from a healthcare professional or nutritionist if necessary, you can make informed adjustments to your lifestyle and habits. Remember that sustainable weight loss often involves a combination of healthy eating, regular physical activity, and a positive mindset. By staying committed to your goals and making the necessary adjustments, you can increase your chances of achieving long-term success in your weight loss journey.

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