A healthy and fit body is what most of us aim for! Ask anybody, and 9 out of 10 will say “I’m trying,” or “I’m on a diet,” or “I’d like to lose a few pounds.”We all know what we need to do to get fit: more vegetables, more movement, less junk food, fewer calories on average, and a healthy exercise routine. A lot of people talk about how they want to get in shape. They prepare diet plans in excruciating detail. They make New Year’s resolutions and start exercising for a couple of hours every day. And yet, despite all this planning, they fail or struggle hard to get in better shape.
Fitness starts at home. What you eat is what you will look, just as what you sow is what you reap. Eat good food: eat fruits, vegetables, healthy grains, and don’t go for sweet and trite food.
Not following a proper sleep routine: Staying up too late makes weight loss and weight maintenance difficult. Many hormones are affected by sleep and it could affect your appetite – you eat but don’t feel full or satisfied, Ultimately affecting your metabolism.
Be consistent with your workout routine: It’s not about how perfect your plan is or whether you do yoga, strength training, etc. Half the work to getting in shape is to just show up each and every day. Whether it is for five minutes or an hour, just set aside the time each day and be there.
Workout mistakes: Skipping your warm-up may cause you to fatigue early, preventing you from realizing your potential. Furthermore, leaning on the stair climber or elliptical trainer may allow you to stay on longer, but it drastically reduces the challenge to your lower body as well as the number of calories you burn.
Exercising too much: If you exercise too much, the body sometimes responds by decreasing the number of calories you burn during the rest of your day. Try to take rest between the hardcore exercises; If you don’t rest enough between hard cardio or strength workouts, you’ll stop making progress and may even lose some of the fitness you’ve gained.
You follow the same workout every day: If you do the same routine over and over, your muscles will simply adapt; you’re likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers. Try something completely different at least one day a week. Anything new can jumpstart your body into weight loss.
Incorporate strength training into your workout routine: A proper exercise plan includes cardio and strength training. If you’re just doing cardio, then you will be burning calories and strengthen your cardiovascular system. You need strength training to change your body composition by building more muscle.
You are not working hard enough: In order to get results from exercise, you have to regularly push yourself beyond your fitness comfort zone. Whether you increase the frequency, intensity, or duration of your workouts, you have to switch it up.
Too much sitting: Sitting all day and staying relaxed can be bad for our health and our waistlines—even if you exercise during the day. Sure, you work out regularly, but what you do the rest of the day matters, too!
Proper eating: Proper nutrition fuels your workouts, but eat too much and you could gain weight (or hurt your weight-loss efforts), and eat too little, and you won’t have enough energy to exercise. Our body requires everything in proportion – protein, fats, and carbs. It’s very important to eat foods that would get you the required calorie to maintain your weight(BMR- Basal metabolic rate)
Find a healthy balance: Instead of cutting out foods you enjoy, try watching your portion sizes. You shouldn’t punish yourself by cutting out foods you enjoy just because you’d like to lose weight …enjoying delicious food is one of the pleasures in life. The trick is to plan your indulgences so that you can have some fun while staying on track with your weight loss goals. Like, If you want pizza or your favorite ice cream, eat a lighter lunch and maybe do a little more activity. That way you can really enjoy your favorite treats.
Too much sugar: Eating too much sugar is linked to weight gain and various diseases like obesity, type 2 diabetes and heart disease. If you want to stay fit and optimize your health, you should do your best to avoid foods that contain added sugars. But how much is too much? The maximum amount of added sugars you should eat in a day:
- Men: 150 calories per day (37.5 grams or 9 teaspoons)
- Women: 100 calories per day (25 grams or 6 teaspoons)
Not enough protein: A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. It helps in burning more calories. Eating plenty of protein can help prevent muscle loss when you lose weight. When it comes to getting a fit and better looking body, protein is the king of nutrients.
Drink enough water: How much water you should be actually drinking? About one-half of your body weight in ounces every day, especially if you’re exercising. If you eat more of fibrous food, Increase your water intake- adding 8 to 16 ounces. Else, it may cause constipation.
Try to stress less: Stress and weight gain, or lack of weight loss go hand in hand. Excessive stress causes fat to be stored in the abdominal area, where weight is harder to lose, slows down your metabolic activity, alters your appetite(increased craving for junk foods or carbs)
Be careful before joining any fitness plan or training: There are nutrition and fitness experts out there who truly want to help you. But there are also salesmen out there that just want to take your money. One cares about your health, nutrition, and physique; the other doesn’t. It’s wise to do a proper research, and make sure you’re buying professional help and quality products/training, not quackery.
Medical conditions: Some health problems and common medications can cause weight gain or weight loss- altering your fitness goal:
- Thyroid conditions
- Polycystic ovary syndrome (PCOS)
- Diabetes medications
- Some antidepressants(Depression medications)
- Certain medications for High blood pressure
- Hormonal change.
- Birth control pills.
If you’ve been struggling to reach your fitness goals despite following a proper diet, workout and healthy routine, maybe it is time to get yourself checked for some health conditions that could derail your best efforts.
Fitness is a complex process involving a variety of factors we control, such as diet, exercise, activity levels, stress and sleep habits and some we can’t control, such as genes, gender, hormones, age and body type. We should learn to accept our body and be positive of the efforts we put in. Staying active and maintaining a healthy lifestyle can benefit in different other ways than just getting the desired body. Being optimistic and motivated can help us go a long way!
I would really appreciate your suggestions and views on my post. Have an awesome life and stay happy!
136 thoughts on “Top Reasons Why You Aren’t Reaching Your Fitness Goal?!”
Nice blog! Enjoyed the content and the writing style. Keep up the good work 👍
very nice , i am working on diet for it then also it’s speed is not getting low.
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Haha… that’s really kind of you to say that.. tried to go over your blog but showing error.. my bad!
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Totally agree with all of these! Especially the water; too many are thinking that they are consuming enough water in between their pops and coffee!
Thanks..you’re right.. proper intake of water is so important and most of the people don’t understand the need..
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Nicely written and covered almost all points
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Love your advice, was wondering if you’d be interesting in collaborating with a small group of fitness bloggers to help each other grow and reach new reviewers?
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Umm, I’m interested
Thank you so much for appreciating my post.. you are really kind to offer a collaboration. Will definitely let you know when I have a nice idea .. thank s
Excellent points. Well done! 🙂
Really great advice! I found by mixing up my workouts that it was more of a challenge for me and I could finally see some results!
Good advice! 😊
Great post! You covered everything that you need to know.
Awesome!! Good to see some clear and easy to follow advice
Thanks… I am glad that you found my post helpful
I always have a tendency to want to do more exercising. But a lot of the time doing less is more effective especially as you get older.
I know.. we always feel that doing healthy habits in excess do no harm..but nothing in excess is good.. I used to walk for around 1 to 1.5 hours but 30 – 40 minutes of jogging is sufficient..
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Wow you’ve covered like every angle! Sleep and water are my top two things to work on currently.
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Reblogged this on Stylehive and commented:
Thank you so much
Reblogged this on Arto's Health Info.
Thank you so much..means a lot..😊
Sorry, but I did not yet post your article.
Now it is on my blog. Thank you. Have a great week.
Thank you so much for your kindness…I really appreciate
Diets are to blame in most cases. drastic changes in nutrition are causing stress, and any weight people lose comes back fast. Rational and moderate eating > dieting
Sounds helpful article.
Fresh air and being stimulated by nature send chemicals to the brain and have a great effect on mood.So exersize and improved mood should go hand in hand.As you can tell i am not a fan of indoor exersize unless the weather is awful.
A nicely put and informative article. I like the simplicity and I would like to apply and integrate what I’ve learned from your post to my articles.
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Thank you for appreciating..