Ladies, do you find it difficult to lose weight even though you exercise regularly? The main key to losing weight is to apply the principle of a calorie deficit, aka the number of calories burned must be more than the number of calories consumed. Although the number of calories burned has been increased through exercise, many are still having trouble losing weight. Here are the reasons why you are still not getting the most out of exercise.
- Don't Have an Exercise Program
Don't just use exercise as a means to burn calories. You can also use exercise as a means to improve your body's capabilities by creating or adopting an exercise program. The training program can be adjusted according to personal preferences regarding the sport you prefer. A structured exercise program allows you to focus on the developmental process and maximize the body's adaptations over a period of time.
Plan an exercise schedule that will be done every week and make a schedule for at least 4 - 6 weeks. Plan an exercise program realistically, both in terms of frequency and intensity of exercise. Record and increase the progress of exercise slowly every week, so that the body can adapt to new challenges optimally. An exercise program will encourage you to exercise more regularly and purposefully.
- Excessive Exercise
“No pain no gain” is a slogan that is often misunderstood for excessive exercise. However, too much exercise, both in terms of frequency and intensity, will only pile up the burden on the body and not give it a chance to recover, this condition is also called overtraining. Overtraining prevents us from performing at our best and can even increase the risk of injury.
Adjust the frequency and intensity of exercise to the ability of our bodies. Allow 24-48 hours for the body to recover before the next exercise session. Keep in mind that the process of muscle growth does not occur when we exercise, but when we are resting.
- You’re in a Stress Condition
The cortisol hormone in optimum quantities should have many functions and benefits for the body, such as regulating blood sugar levels and blood pressure. However, lack of or excess cortisol can cause conditions that are not good for the body. Stress is a condition that can increase level of cortisol in the body. The increase in cortisol can slow down the metabolic process so that the process of losing weight becomes more difficult. So you should avoid stress as much as possible, by doing exercises that calm the mind such as yoga, pilates, or meditation.
- Lack of Sleep
A study says that lack of sleep can slow down metabolic processes and play a role in weight gain. In the study, it was stated that when people who went on a diet experienced sleep deprivation for 14 days, the amount of weight lost was reduced by 55%. Lack of sleep causes a decrease in the amount of growth hormone the body produced, it can cause loss of muscle mass and decrease the body's capacity to exercise. The recommended ideal sleep duration for adults is 7-8 hours per day.
Exercise is not the only thing that must be considered in our efforts to lose weight, ladies. However, we need to pay attention to the exercises done in order to get maximum results.
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Source :
Sellens, S. (2022). 6 reasons why you’re not losing weight when exercising. Women’s Fitness. [online]. https://womensfitness.co.uk/weight-loss/why-not-losing-weight-exercising/