The key to weight loss is to reduce fat, only by getting rid of excess body fat can the figure stay slim and firm. However, many people find that after a period of weight loss, the results are not obvious, why is that? There are 5 signs of ineffective weight loss, you may have one or more of them.
Following are the 5 major signs of ineffective weight loss:
1. Exercising for too short a time
Do you stop exercising before reaching 30 minutes each time? Such a short duration of exercise consumes comparatively little fat. At the beginning of exercise, glycogen is primarily used for energy. It is only around 30 minutes into exercise that fat consumption significantly increases, with glycogen and fat being burnt in roughly equal proportions at this point. To enhance fat-burning efficiency and achieve better weight loss results, increase the duration of exercise to over 40 minutes, aiming for around 45-60 minutes to significantly boost fat-burning efficiency.
2. Ignoring strength training
Many people focus only on aerobic exercise for weight loss, neglecting strength training. Excessive aerobic exercise not only burns fat but also leads to muscle loss, hindering the improvement of basal metabolic rate. Strength training strengthens body muscles, allowing you to burn more calories even at rest compared to those who only do aerobic exercise. Adding strength training can enhance fat-burning and sculpting efficiency. Prior to aerobic exercise, include exercises like squats, push-ups, mountain climbers, bench press, pull-ups, etc. for a more effective slimming process.
3. Blindly believing in the efficacy of weight loss pills
Many people blindly pursue rapid weight loss by using weight loss pills with undisclosed ingredients. This type of weight loss method undoubtedly harms one’s health. Weight loss pills are nothing but a tax on intelligence, mostly consisting of laxative ingredients that may contain harmful components for the body. They are incapable of breaking down body fat and only result in loss of water and waste. Long-term consumption may lead to various health issues.
4. Only consuming vegetables and fruits
Restricting oneself to only consuming vegetables and fruits while avoiding meat and staple foods in order to lose weight can lead to nutritional deficiencies, muscle loss, decreased basal metabolic rate, and a tendency to gain weight rather than lose it. The body needs a variety of nutrients including carbohydrates, proteins, and fats to function more efficiently. Foods like chicken breast, fish, eggs, dairy products, shrimp, etc., can provide the body with essential proteins to prevent muscle loss. Complex carbohydrates can provide metabolic energy to the body, preventing problems like hair loss, anemia, palpitations, fatigue, and promoting healthy weight loss. Therefore, during weight loss, one should have a diverse diet, avoiding a single type of food, while controlling portions and monitoring calorie intake to achieve healthy weight loss.
5. Extreme dieting below basal metabolic rate
During weight loss, if you excessively restrict your diet and consume fewer calories than your basal metabolic rate, your body will perceive a threat to survival. Over time, your body will go into a state of famine, actively reducing calorie expenditure to conserve energy, meaning that while you are eating less, your body is also burning fewer calories. This can lead to a propensity to gain weight once you return to normal eating habits. The right approach is to consume enough calories to meet basal metabolic needs, replacing high-calorie, unhealthy processed foods with low-calorie, minimally processed food. This way, you don’t starve yourself and create a reasonable calorie deficit that allows you to achieve healthy weight loss.
