10 mistakes that prevent you from losing weight

 you're doing your exercises you're paying attention to your food intake but the weight just won't budge you're wondering what on earth am I doing wrong well what should this video and article through as I will be sharing with you ten common reasons why you're not losing weight number one your expectations are unrealistic I've been receiving too many comments asking me how can I lose 10 kilos in a month or even a week my simple answer is look it did not take you one month to put on 10 kilos it probably took you over several months or even years for the weight to slowly creep on hence it will take your time to lose weight the safe and sustainable weight loss is between 1 to 2 pounds a week so don't set yourself unrealistic expectations because then you're only setting yourself up for failure you get frustrated when you don't see results as quickly as you hope to if you have lost some weight and you feel good about yourself but the skill doesn't seem to want to budge any further then perhaps it is time for you to learn to accept and love your body the way it is because at some point your weight will reach a healthy set mark and it won't budge any further to try to go beyond that will be unhealthy so set yourself realistic and achievable goals the second reason is you are losing without realizing it it is very important for us to understand that our weight fluctuates every single day it can fluctuate up to 5 pounds in a day so if you were to measure yourself in the morning afternoon and in the evening chances are you will have 3 different measurements so this is due to the amount of water in the body so throughout the day our body will hold on to the fluids from food and also drinks hence that is why you tend to feel lighter in the morning and heavier towards the evening your weight loss progress should not just be measured by the number on the scale this is in fact the least most accurate way to measure your weight loss progress because we want to be losing body fat not just weight we can be gaining muscles and losing weight at the same time this is especially common if you just started exercising so instead of stepping on the scale and allowing a VAT number two determine how well you're doing take your body measurements and see how well your clothes are fitting you if your clothes are fitting you better but the skill just one badge well that just means that you are losing body fat by you're putting on muscles which is a great thing and you should not be worried about it next you're bingeing unhealthy food I'm sure you have seen this phrase guilt-free treats every so often nowadays a lot of us tend to have the mindset that just because a food is categorized as healthy that gives us the permission to eat as much as we want because hey it's good for you and it will do you no harm but what you might feel to realize is that one slice of healthy raw cake might have the same amount of calories as a slice of chocolate cake so just because something is healthy that doesn't mean that you can help yourself to several servings and fool yourself into thinking that it will not affect your weight loss progress it is important to know that even if something is really healthy the calories still count so treat yourself in moderation you've been doing the same thing over and over again so if you have been on the same routine and losing weight for many months and you have hit a plateau then perhaps you just need to take a break okay brick for your workout a break from your diet and just try something completely different sleep more eat more than you're used to try new activities and just take it easy the more stressed out you are about losing weight and the harder it is for you to progress so instead of just focusing on the end goal it is very important for you to enjoy the entire journey the next reason is you're not drinking enough water ask yourself are you drinking between 2.5 to 3 liters of water every single day drinking enough water is so easy to forget but it is crucial to your weight loss success if your body is dehydrated if your workout and your progress will suffer oftentimes we think we're hungry but we're really just thirsty so the next time you feel hungry instead of grabbing snacks and start munching drink water first and ask yourself if you're truly hungry or just dehydrated drinking water before a meal can also make you feel fuller as result you will eat less the next point you're drinking your calories are you one of those people who enjoy fruit juices soda drinks fancy coffee or even alcohol liquid calories in just about any form of sneaky calories those drinks are loaded with calories and some may even contain more calories than a proper meal just by eliminating liquid calories you can save up to 500 calories in a day and you will see a huge difference to your weight loss progress next you're probably not lifting weights are you a cardio bunny if so chances are you look skinny fat with no muscle tone it is time to lift some weights okay weight lifting can help to build and preserve a muscle mass and prevent metabolic slowdown when you only do cardio you've been fat only during the workout and it stops shortly after the workout now if you include strength training your body continues to burn fat even after the workout while at rest and this is also known as the after burn effect which can speed up weight loss stress are you overwhelmed are you constantly on the go do you struggle to even breathe properly or do you have issues that you have to deal with whatever reason stress can be the underlying cause of your witness struggle especially weight around the belly that's because of the hormone called cortisol which makes your body hold on to fat so if you're someone who is very disciplined in your workout and food intake but you struggle to lose belly fat ask yourself what is your stress level like if it means taking 10 minutes in the evening to wind down I would recommend you to do that because it can make a huge difference to your weight loss progress what I like to do is light up scented candles and reflect on the positive things in my day it helps me to sleep better and I wake up feeling more energized thus another stress relates a problem is lack of sleep when you do not get enough rest your hormones go crazy boosting the levels of ghrelin which increases your appetite you're basically putting your body into carb and fat survival mode your metabolism slows down because it's trying to maintain its resources but at the same time your body wants more food that is when the late night snacking starts to take over just to keep you awake and finally you're too focused on dieting if there is one thing you can do right now is ditch the word dieting when we think of dieting it is often associated to restriction short-term and unsustainable regimes most people who have the mindset of dieting tend to gain more weight over time so ditch dieting and change that to healthy eating focus on nourishing your body with good food instead of depriving it and weight loss will happen as a natural side effect because primarily our goal is to be fitter healthier and live a more fulfilled life so I hope that this video will help you to take another look at your fitness journey ok instead of just being obsessed over the number on the skill or being so obsessed over our goals it is very important to enjoy the entire journey