So your on the diet and your going to gym 5 times a week but you still can’t seem to lose your tummy fat. If so, you’re probably wondering why. There are generally five reasons why you’re not seeing any results from your hard work and failing to lose tummy fat.
1 – You only do cardio training
Cardio is for burning fat and weights are for building muscle. That’s the simple and flawed premise upon which countless men and women have built their exercise regimes. Unfortunately, they are missing the fact that weight training is an essential key ingredient in burning fat.
Practicing weight training by itself will not only help increase your resting metabolic rate (RMR) after the exercises are over, but it will also help you burn 400 or more calories for each hour you do it. Your resting metabolic rate (RMR) is the amount of calories your body is burning when you aren’t involved in any type of activity, such as sitting and watching TV.
On top of that, any weight-loss eating plan means you will lose muscle as well as fat. But if you are lifting weights along with your diet, the majority of the weight you lose will be fat. You will also become stronger if you include weight training, which will ultimately improve your performance in the cardio portion of your routine. Adding some lunges and squats to your routine in the gym will help you to run faster if you are a runner or a jogger, allowing you to burn more calories each time you exercise.
2. You’re using low-intensity exercises or training to burn fat.
A lot of people believe that you will burn more fat as energy when you workout at a lower intensity, and then as you increase the intensity of your workout, you will burn carbs as an energy source instead. But that is not the case, because even though low-intensity training burns more fat, it is the higher intensity exercises that increase your RMR for a longer period of time and burns the most calories in the long run. High-intensity exercise will help you to lose weight and burn fat much faster.
For the best results, create a exercise regime that includes interval training accompanied by high-intensity cardio exercises, by mixing exercises that require maximum effort with exercises of low intensity.
3. You are constantly dieting.
To lose weight you have to be on a diet . Fact or myth? While diets can help to a certain degree, the fact that most diets restrict what you can eat and when you can eat makes them very tough to stick with. Make sure that if you do diet you choose an eating plan that doesn’t remove an entire food group, doesn’t drastically reduce your caloric intake or that requires you to replace your meals with shakes or pre-packaged diet foods.
When you diet you will initially see a spike in weight loss, which can make you think it’s okay to go off the diet, but in most cases you will get back to your start weight right away or even gain weight beyond your start weight. This is known as ‘yo yo dieting’.
The real secret to losing tummy fat is not to go for the quick fix, its about making changes to your diet that you can manage and sustain for a long time. It will take you longer to lose the weight, but if you do it right you will keep it off too.
Reason #4 - You Eat A Lot Of “Low-Fat” Meals
A few years ago, as people started to take more interest in their health the supermarkets jumped on this bandwagon and began introducing ‘low-fat’ versions of their ready meals in an attempt to make us all think we were being really healthy.
One thing to be aware of is that meals that advertise that they’re low in fat are not always low in calories. As a matter of fact, when the manufacturers remove the extra fat from a product to make it low-fat, the compensate for the loss to the taste of the product by adding extra sugars, salts and other additives, which add to the caloric content and ultimately, sabotage your diet.
The best way to avoid this situation and give yourself a better chance of losing weight and being healthier is if you make the effort to cook your own meals using only fresh ingredients. It is important to know what you are putting into your body as well as to pay attention to your portion sizes.
5. You’ve removed fat completely from your diet.
This is a common mistake that several people make when they are dieting. We have been taught that “fat” is the enemy and is what causes us to gain weight in the first place, so we avoid it at all costs.
There’s no doubt that fat is the most calorific of the nutrients we eat. Fat contains 9 calories per gram, whereas carbohydrates and protein contain 4 and even alcohol contains 7. And the saturated fats present in processed foods such as biscuits, cakes and sweets, as well as the fast food is definitely going to find its way to our bellies, bums and thighs.
But not all fat is bad. Actually some fats are beneficial and improve your cholesterol and heart health, such as those found in nuts and some fish called monosaturated fats. Research also indicates that these so called healthy fats, such as Essential fatty acids (EFA’s) and CLA can actually help burn fat, because they assist in transporting oxygen to the body’s tissues.
Because of this, you should not be afraid to add healthy fats to your daily diet. In order to eat a healthy and balanced diet, healthy fats should take up 20 to 30 percent of your daily intake. These healthy fats won’t affect your weight loss over the long-term, however they will help to improve your overall health.
There you have it 5 good reasons why you are struggling to lose tummy fat. Remember to keep focused and motivated and the body of your dreams will be yours.
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