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Did you just look at yourself in the mirror and sigh to yourself, saying ‘I will never be able to wear that dress again.” We know how painful that realization is. What makes it even more frustrating is that you have been doing all the basics right. You are getting desperate or hopeless, and are busy wondering if you can somehow lose a lot of weight in just a fortnight.
You are not alone.
Even the most seasoned fitness professionals find it mighty frustrating when they do not get expected results from their regimes. They could be following a restrictive diet and tight fitness schedule and do all the things right but nothing pinches them as much as not getting into that perfect body shape.
This means none of their good habits (like getting up early, working on their fitness, staying away from the choicest foods, and then repeating the process all over again the next day) are working.
But it’s even more frustrating to go the opposite way and put on even more fat than they were supposed to lose. Fitness experts believe that some underlying causes might not be helping you take full advantage of your workouts. This blog post will help you take you through those missteps and how you can get rid of them to lose weight faster, and you can see results in as little as 2 weeks!
Nothing beats the pleasure of seeing some extra pounds actually falling off your body with proper exercise. Weight Loss Plateau is the antithesis to this pleasure, and it leads to frustration and a drop in efforts to lose weight. It arises from the body’s need to gain the same energy that it had lost during the times of restrictive diets- and the more you eat unhealthy foods, the more weight you put on.
There are two essential elements to lose weight- to eat healthily and be physically active. Once we miss on that balance, we lead ourselves to irregular patterns of weight gain or loss. Here’s how you can wade through them with these simple strategies- they will help you stay committed to healthier habits even when you are not losing those extra pounds as per your expectations.
Here are some telltale signs that can help you know if you have hit the zone of Weight Loss Plateau:
Your hunger seems largely reduced.
You wake up tired even after sleeping for six hours.
You feel lethargic, sick, and depressed.
Your liver is not working properly (you don’t feel like eating).
A smart way to get past it is to switch to a Keto or Mediterranean or low carb diet. It will help you stay away from fatty and oily foods, and will help you complete your energy requirements from a protein-rich diet. This will help you build muscles faster by shedding some extra flab on your belly and lower body at a much faster rate.
Usually, weight loss happens after six months (or 24 weeks) after following restrictive dietary and working out practices. This phenomenon may not last forever but if left unattended, it can stick with you for months on end!
It is important to check and guard yourself against the following set of ten mistakes that beginners and rookies almost always make. While you can always lose a bit of weight in as little as 2 weeks, it is still important to start correctly and consider weight loss a time-intensive process.
We are mentioning these mistakes below (and their possible corrections) to solve your weight loss issues. Should follow this guidance properly, you would be able to get rid of irregular weight patterns. You would also start fitting in clothes better and this would give you more confidence to continue.
Though we all think that we will be able to track the calories we are eating manually, there is a high probability of losing a check on them. This may result in consuming more calories. To avoid such loopholes, it is advised to log whatever you eat in a journal and always work out wearing a fitness tracker. This would also help you quantify your results on a daily basis.
It’s high time that you stop handling your boredom, happiness, excitement, tension, or any other emotion with food. If you want to lose weight without exercising, you must learn to differentiate if you want or need to eat. It’s better to eat some calories for the time until you are actually (physically) hungry.
Get the most nutrition out of the calories you eat by consuming more whole grains, legumes, nuts, seeds, fruits, vegetables, meats of grass-fed animals, and reduced-fat dairy. These are foods that are rich in protein, fiber, healthy fats, vitamins, and minerals at every meal. These will leave you feeling satisfied longer than foods that are high in calories but not much else.
At the initial stage of weight loss, controlling your addiction to foods will always play a crucial part in ascertaining the speed of your weight loss. Even if you have been successful in shedding some extra flab, you would invariably gain more weight rather quickly if you don’t reassess your diet.
It would be advisable to switch to low-calorie foods for a longer duration and to include foods that are rich in fiber and lean protein. These food options will make you feel fuller for a longer duration and cut away the intake of unnecessary calories.
To avoid intake of more calories, it is advised to jot down some healthy breakfast ideas, brown bag lunches, and spend some time cooking up dinner during the week. This will minimize the temptation to grab take out or make poor choices when hungry.
It would be important to check with a professional dietitian to know what foods she’d rather not eat to look slimmer and healthy. She would also help you with a personalized diet chart that you can use to eat healthy foods at different times of the day.
Tip: Nothing would hurt you more than eating improperly because it will only put on more flab on your body and would make the process of weight loss much harder.
Planning for the upcoming week can go a long way in keeping you on track with healthy habits. The key is to anticipate the upcoming challenges and be prepared to face them. Think of the foods you are going to eat and anticipate their effect on a weight-loss plateau in the best possible way.
Tip: If you have a balanced body but a chubby face, here is how you can make your face look slimmer. We welcome you to follow these simple Face Yoga tips to strengthen your facial muscles, reduce the appearance of wrinkles, and tighten your skin.
Small things like walking, parking farther from the grocery store, taking the stairs instead of the elevator, creating a standing workstation, or doing chores while watching television add up. Even switching to public transport would help. Take advantage of burning a few extra calories whenever you can, this would come back to help you look more attractive physically.
Note: If you are looking for some smart ways to lose some weight fast without doing any exercise, we suggest you do some household jobs like the ones mentioned above. Such jobs may not seem like a big deal but they still account for a lot of calorie expenditure, even if you can’t see it.
Don’t get too happy or discouraged with what your weighing scale reads because staying fit is an ongoing process. It is important to consider the benefits of adopting a healthier lifestyle, which will help you push the barrier of this plateau away.
You should rework your fitness goals and celebrate your non-scale victories, like getting in a dress you always wished to or getting positive comments from your friends and family. If you take time to celebrate these achievements, you will stay motivated to work out and eat healthily even when the scale isn’t moving.
Don’t get demoralized when the numbers are not going down. Be positive and keep in mind that if you stick to your weight-loss plan, the extra flab will fall off someday for sure. Push yourself and stay motivated to achieve your goals and you will surely hit the desired mark.
Thinking negative becomes your second nature when you are battling any mental ailment like depression or anxiety. The best way to counter such behavior is to consult a mental therapist. Another trick is to choose to work out every day to regain better control of yourself in seemingly odd conditions.
Did you know? The above two tricks would help you even if your depression is chronic.
The truth is, dropping pounds will likely take longer without exercise. By setting a realistic plan of shedding half to a pound every week, you’re less likely to feel deprived or discouraged and give up. Improving our health should be a life-long journey, not a race to hit a certain weight or fit into those skinny jeans.
The above points will always help you have better control over your fitness regimes and routines. They would serve you just as nicely if you are specifically looking forward to losing a lot of weight (say, about 10 kgs) at a much faster rate (say, in 2 weeks).
Theoretically, yes, you can lose weight without exercising.
It is simply because any change in our body weight is closely related to creating a calorie deficit- that is, burning more calories than consumed. For those who are unable to exercise, success in shedding extra pounds depends on making smart food choices and staying close to those daily calorie goals.
Here are some smart ways to lose weight without working out for hours in a gym:
1. Sleep early
2. Sleep for 6 hours every night
3. Cut down your intake of caffeine and tea
4. Cut down on your alcohol or tobacco consumption
5. Drink 4 liters of water every day
6. Prefer foods cooked in healthy oils
7. Eat chocolates and sweets in moderation
8. Go for healthy snacks
9. Eat salads made of seasonal fruits and vegetables
10. Go for red or lean meat
11. Stay away from junk foods and cola drinks
12. Eat burgers made of veggies only
13. Take a break, go out in the open
14. Eat more whole-grain foods
15. Eat less than you want
16. Eat on small plates
17. Try alternative fitness diet plans
18. Do some meditation
19. Control your intake of sugary foods
20. Don’t stress your metabolism
21. Always have your breakfast
22. Jog or brisk walk every day
23. Eat more in the morning, less in the night
24. Eat dry fruits
25. Snack on popcorns instead of ice creams
26. Have some lemon or cumin water in the morning
27. Go for herbal teas
28. Cut down processed flour
29. Drink fresh fruit juices
30. Do not indulge in overeating
Losing some extra flab is not a too difficult task, provided you do it right and correctly. While you may always lose some weight linearly by staying away from bad eating habits, however, nothing would beat the principle of using the extra flab as a fuel source to build leaner muscles. This is just where working out in a gym is so important.
Note: Not too many people like working out every day. They put up with excuses like injuries, medical conditions, lack of time or motivation, or they may simply be working out in an improper manner.
Working for fitness requires a great deal of consistent hard work and patience. Improper weight gain or stagnancy in weight loss are two unique consequences that may arise from some indulgent habits or practices. But they can be beaten back too with determination and the right eating habits.
It is mighty important to work on your fitness, just as it is important to keep a check on your eating habits. We recommend consulting a fitness expert for a few live sessions could be an incredible way to start because he can provide you with a personalized roadmap to go about the business through exercises and fitness plans. You can make a difference to yourself if you follow his advice properly.