I'm working hard on my strength training, but... why am I not losing weight?

Strength training offers numerous health benefits. It can also help you lose weight and maintain it. Research shows that simply lifting dumbbells can burn 1.4% of body fat.

 

However, there are no definitive guidelines on how to perform strength training correctly or how long it will take to see weight loss results. Weight loss depends on a variety of factors, including what you eat, how much you train, and how intensely you train.

 

Weight loss through lifting exercises can be difficult to measure, as muscle weighs more than fat, and you must build muscle while losing weight through daily activities. This means you can lose only body fat while maintaining your weight.

To accurately gauge your progress, you can compare how tight your pants fit to your weight, or consider using a body fat scale. In any case, if you've been exercising for a month and feel like you're not making any progress, it's time to reevaluate your daily routine.

 

In relation to this, the American women's health magazine 'Women's Health' summarized the reasons why attempts to lose weight through strength training are ineffective based on the advice of experts.

 

“You’re not getting enough protein.” This is important, considering that protein helps build muscle. The body uses the amino acids in protein to prepare and build muscle.

Eating at least the recommended 50-60g of protein per day can help you feel satisfied and build a foundation for muscle growth. Protein reduces the likelihood of overeating and helps you feel fuller for longer.

 

“I snack excessively” Indiscriminate snacking can hinder your weight loss efforts for two reasons. First, you may consume more calories from snacking than you realize.

Another problem is that snacking can interfere with a balanced diet. Plan your meals and snacks in advance to ensure a proper nutritional balance.

 

“The exercise intensity is not high.” =This can be difficult to measure, but you can observe how you feel after exercise to see if you need to adjust your routine.

If you don't feel tired after a workout, you may not be training intensely enough. If so, try increasing the number of reps for each exercise by 5-10 or lifting heavier weights. If you go to the gym, ask your trainer.

 

“I reduced my carbohydrate intake too much.” Carbohydrates are also important during strength training. Your body uses carbohydrates during exercise.

Carbohydrates can help with energy and endurance, and they also play a role in recovery. For various reasons, reducing carbohydrate intake too much can make it difficult to exercise as hard as necessary for weight loss.

Carbohydrate needs vary depending on several variables. If you also do aerobic exercise, you'll need more than someone who only does strength training.

 

“I don’t eat a balanced diet.” Strength training can leave you feeling extremely hungry. If you don't plan a balanced diet in advance, you might end up eating a lot of empty calories and nutritionally depleted foods. Ideally, every meal should contain protein, healthy fats, and fiber.

 

“I drink a lot” Alcohol can be a hidden source of empty calories, which can hinder weight loss efforts. Furthermore, alcohol can increase cortisol levels and impair exercise performance.

The best way is to quit drinking. If that's difficult, try changing your drinking habits. Reduce the number of drinks you have and avoid sweet cocktails like margaritas and piña coladas.

 

“There is not enough recovery time.” =To lose weight, you need rest. Experts say, "The body becomes stronger when it recovers, not during exercise." If you don't give your body enough time or adequate nutrients, you may not see the benefits of exercise.

 

==============

While doing strength training

The reason I don't lose weight lol

Of course it will be there~

Exercise and diet are always difficult