“I have started to go to the gym, I try to eat healthily and yet I do not lose weight, in fact I have put on few pounds.”
I thought I would summarise some of the things that will sabotage your efforts to lose weight, as I often get asked this question on a regular basis. If you find yourself in same position as the above, you may be making one or more of the following mistakes:
“Healthy eating” does not guarantee you will lose weight and can easily fatten.
Almonds, salmon, nuts, cheese, baked potatoes, hummus etc. are all very healthy but also very calorific. If you eat them “freely” without control because they are “safe”, you may have an unpleasant surprise when you are measuring / weighing.
If “going to the gym” decreases the level of unstructured physical activity in your daily schedule, then it’s not good.
Lets just say for example, you go to the gym for 2 hours a day and then you sit down and have no other activity (walking, washing, ironing, carrying bags etc) and eating a little bit more as well, do not be surprised if you do not lose weight or you even put weight on.
“I do not drink water during the training and for 2-3 hours after my workout.”
WRONG. You are not a professional athlete who has to do the scale in a matter of hours, you are a person who wants to eliminate fat, meaning to lose weight. Unfortunately, our body gets rid of fat last. When we work out our body removes the water first, then the intestinal content, glycogen, muscle mass and then fat. When your body rests, it also accumulates fat. Lack of hydration negatively affects the weight loss process, so you need to drink water if you want to lose fat. Both during and after training.
You overestimate the training and its effects.
If you feel that you can eat anything because you go to the gym 2-3 times a week, you are wrong. If you want to lose weight, it’s not sufficient to just eat healthily and go to the gym. You must also have a caloric deficit, that is, to burn off more calories than you introduce through food. From my experience, moderate intensity training increases your appetite and very intense workouts decrease it.
“I removed the sugar and replaced it with honey.”
Another mistake I often hear from people who want to lose weight. Why? A teaspoon of honey has 8-10g and 25-30 cal. Whereas one teaspoon of sugar has 5g and 15-20 cal. So, honey is denser and at equal volumes it contains more calories. It is rapidly absorbed into the blood which increases blood glucose. Honey is formed by glucose and fructose molecules and because we see it as a healthy alternative to sugar, we consume it generously without thinking about it.