Lots of transition could be going on right inside or I could be wrong, perhaps.
Ever wondered why your attempts at losing weight don’t seem to be yielding evident results? This is a pretty common worry that plagues people whose lifestyles gained them more pounds than they needed.
The plus sized people i.e those in the overweight or obese category are the category of people most plagued by this worry. They see weight loss as a mystery when they make conscious decisions to burn calories daily in order to lose weight and keep fit, but yet, they don’t get the expected quicksilver results from their seemingly immense efforts to lose some pounds.
You are going to know why your efforts are not yielding the desired results.
Before I begin, two things must be addressed and clarified.
Weight Loss Myths and Facts
Myth 1: Plus sized people can lose weight by starving themselves for days.
This myth is very common in the topic of weight loss. People believe denying themselves food will quickly make them drop some pounds. Unless, you want to harm yourself or lose weight looking like a sick person, you should know this👇
Fact 1: Starving isn’t the way to lose weight. Proper dieting comprising of whole, natural foods instead of processed, artificial foods at the right time of the day is one way. I will show you the foods to avoid and consume as this article progresses. Another way is daily consumption of fruits.
Myth 2: You can lose weight in a few days or weeks.
This is another popular fallacy. Losing weight isn’t a quick process. It involves dedication and patience to see through. It is gradual as well. Once weight loss is attained, the next thing is to keep fit to prevent addition of unnecessary pounds.
You must have heard of popular actors such as Christian Bale constantly gaining or losing weight to suit a particular role. It didn’t take him overnight to pull off.
Fact 2: With proper dieting, regular fitness routines and ingestion of prescribed or recommended weight loss supplements, plus-sized people can have their bodies showing evident signs of weight loss within three months. It is never an overnight process.
Factors Affecting Weight Loss Procedures
Below are some of the major factors affecting the progress of the weight loss process;
1) Stress levels
3) Body Composition (Fat-Muscle composition)
6) The supplements you take ( if they work for your body type or not)
Right now, you have an idea of the things that can speed up or slow down your weight loss or fat burn process.
Causes of Delayed Weight Loss
This section addresses some of the things that prevent weight loss measures from yielding the desired results. They are listed and all explained below;
1) Lack of Proper Sleep/ Rest
Contrary to what some people may think, sleeping helps you lose weight. Sleeping burns calories. People actually believe sleeping or resting slows down or relaxes the weight loss process.
It is paramount to take a rest after an intensive workout process. Working out constantly will only frustrate you because when your body doesn’t have time to rest from a workout session, it will not yield the desired results.
Getting poor sleep can significantly sabotage your weight-loss efforts. Being sleep-deprived affects the hormones that control one’s appetite, tempting you to snack, most likely junks with usually high sugary and fatty content.
Lack of sleep can also relax your metabolism process and leave you with insufficient energy to work out. Adhering to a proper bedtime ritual such as sleeping early, leaving electronics outside the bedroom, and quitting intake of coffee after 2 P.M. are all reliable ways to help improve your bedtime habits.
2) Working Out in Comfort
Initially, when you start working out, your body begins to slowly adapt to the new routine and with time, get comfortable with it. For instance, if you jog for 15 minutes every day, keeping up that same routine won’t show progress in your weight loss or fat burn.
So it is advisable to increase your jogging duration to 20, 25 and then 30 minutes after sometime, so your body adapts constantly, being pushed to new limits.
Same applies to all workout routines. Increase your reps from 10–15 and so on. If you workout in the gym for an hour, shift it to 90 mins then 2 hours. Don’t allow your body get comfortable for too long or there will be no results to show for your efforts.
If you workout on the treadmill, increase the speed of the equipment after some time. Push your body. If you lift weights, go for heavier weights as your body gets used to the one you started with.
The popular saying : “No pain, no gain” couldn’t be more accurate.
3) Working Out Frequently
Sounds like a paradox right? Working out frequently makes your body fat burn slower. Sounds like its supposed to be the opposite, right? Let me explain.
When you work out every single day, you expend too much energy and you will be too tired to go about other things. Working out too much also makes your body too tired to continue the next day. It doesn’t improve stamina and strength contrary to what many people thinks.
Working out three times a week at most is advisable. Ensure you have rest or recovery days. Let your body relax from the previous workout sessions before you train it again.
Working out less frequently also gives you the much needed bust or energy to hit the gym and train efficiently in your next session.
4) The Kind of Supplements you take
Plus sized people tend to prefer the easy way to weight loss or fat burn. They just take supplements and expect results. While supplements works, it is more efficient if you know what am going to explain in the following paragraph.
Know your body type and the recommended weight loss supplements for it. Best advice will be gotten from your doctor. Don’t just take any supplements you see because it is for weight loss. You might end up firing a blank.
Also, supplements work better when it is combined with proper dieting and fitness routines. It is less efficient when working independently.
5) Not Dieting Properly
Dieting goes beyond the type of meals you take and the nutritional content of each meal. It also embraces meal scheduling and meal portion sizing.
What do I mean? Following popular weight loss diets such as the Keto diet and the Mediterranean diet plan isn’t enough. Apart from knowing what and when to eat, another thing to take into consideration is how much to eat.
For efficient weight loss results, it is best to eat small sized portions of a proper balanced diet four or five times a day.
People tend to heap food when they want to eat and eat twice or thrice a day. More calories intake leads to a slower burn of excess calories. So take sizeable portions at certain intervals of the day such as early morning, mid-morning, early afternoon, mid-afternoon and then early in the evening.
Also, be careful of what you eat. It is not wise to eat junks or processed foods such as carbonated drinks and artificially produced foods if you want to lose weight.
It is like burning 10 calories and then immediately adding 50 calories yet expecting progress. Stick to whole meals, natural, organic foods. Consume vegetables, fruits grown naturally, home-made meals and foods with lower sugar content.
Food to consume and avoid for weight loss:
a) Foods to avoid
-Fruits grown with artificial aid or ripened artificially
– Junks (Snacks with high sugar and fat content)
– Red meat (especially for middle-aged or old people)
– Processed foods such as white rice, carbonated drinks and white bread and so on.
b) Foods to Consume
– Fruits grown and ripened naturally
– Whole foods such as brown rice, wheat bread and natural fruit juices (juice derived directly from fruits without the use of sweeteners, preservatives or additives
– white meat such as poultry and so on.
Click Here to Read More on the Best and Bad Foods for Weight Loss
6) Change in body composition (Conversion of body fat to muscle)
A good number of plus sized people are just interested in losing weight but developing muscles. A healthy body composition consist of muscles, bones, organs and a healthy dose of fat.
This process can be tedious and slow in plus sized individuals. It is more time consuming than just dropping weight and it involves a more religious adherence to fitness routines and a healthy lifestyle for the fat-to-muscle transition to take place successfully. Strict adherence must be followed.
Lifestyles to Adopt for Weight Loss
1. Walking and standing regularly. Be active.
2. Sleep early and have a minimum of 6 hours sleep everyday. You can also rest at other times, not necessarily sleep again.
3. Engage in activities that will relax you and relieve you of stress
4. Find a sport and play it regularly
5. Adopt a healthy diet plan
6. Reduce your driving
7. Drink alcohol responsibly or if possible, abstain from it totally
8. Train your body in an intensive workout session twice or thrice a week. For better results, hire a fitness instructor or trainer. You can also follow online workout videos and programs to save the cost of a trainer
9. Always stay hydrated. Water should be the only liquid you drink frequently
10. Combining weight loss supplements with proper dieting and fitness routines.
Lifestyles to Avoid for Weight Loss
1. Eating the foods stated under “foods to avoid” which is under Dieting.
2. Adopting sedentary lifestyles such as lying down or sitting down for too long. Being active.
3. Snacking while watching a movie.
4. Sleeping late
5. Eating late at night
6. Avoiding fitness routines and workout sessions
7. Excessive consumption of alcohol and caffeine
8. Working out frequently and working out in comfort.
This is a much needed knowledge for those who want to lose weight — your lifestyle, dedication, and the much emphasized body composition transition could be the reason you are not fast seeing changes despite your effort. You have to do the next right thing if you have to get your desired result.