10. You’re Eating Too Much
This one might seem obvious, but when someone is exercising a lot (presumably to lose weight), they actually tend to eat more. Even though exercise is necessary when it comes to losing weight, eating healthy and less calories is more important. You might even be eating too much and not even realize it. A great way to find out is by keeping a food journal or food diary. Tracking doesn’t have to be about counting calories. It can be for people who are trying to get a certain amount of a certain food type, like protein. “Tracking is also important if you’re trying to reach a certain nutrient goal, such as getting 30-percent of your calories from protein. This can be impossible to achieve if you’re not tracking things properly,” writes Healthline.
Very Well Fit refers to a 2008 study published in JAMA which found that almost 100-percent of the time, participants underestimated the amount of calories they were eating. “For example, when assessing the calorie content of fettuccine Alfredo or chicken fajitas at a restaurant, participants underestimated calories by 463 to 956,” writes the source. That’s a pretty big difference!
11. Not Exercising Enough
Again, this point might seem obvious but a lot of people don’t exercise enough. It’s true that eating healthy has more of an impact on weight than exercise, but the two go hand in hand. Not only do people not exercise enough, but a lot of the time they’re not doing the right kind of exercise or their exercises regularly enough to make a difference. If this is the case, consult with a trainer to figure out what kind of workout would work best and to get an opinion on whether the routine you’re currently doing is doing anything at all.
A good place to start when it comes to determining whether what you’re already doing is enough is to consider how long and frequent you’re working out. According to Very Well Fit, weight loss experts suggest 60 to 90-minutes of exercise each day. This is the average for low intensity exercise like jogging and walking. For people who do high-intensity training, they can get away with 30-minutes a day.
Being healthy isn’t just about exercising for an hour each day in order to get away with sitting the rest of the day. It’s more of a lifestyle. You can’t undo sitting all day by working out twice as long. Try to be active whenever possible. This means taking the stairs, picking the farthest parking spot, taking breaks from the computer. A person who sits for longer than 8-hours of the day will most certainly have trouble losing weight no matter how much they exercise.