It’s often not for lack of effort that some women may be disappointed with their weight loss but rather for lack of knowledge related to their goals. Here are some mistakes often associated with lack of results and alternatives to remedy them.
1. Training too lightly
For fear of losing their femininity, many make the mistake of using loads that are too light and are almost able to take a selfi at the same time. Using heavy loads will have a greater metabolic effect hence more results. The muscle mass gained will not be significant because of lack of androgen.
2. Not enough calories
Fat loss requires a calorie deficit but be careful, if this deficit is too important or if it lasts too long, the results will go the opposite way. A significant decrease of calories intake causes the basal metabolic rate to slow down and increases the levels of cortisol, glucagon and ghrelin. These hormones will do exactly the opposite of what you want and you will regain most of what you lost because of the metabolic damage caused by the hormonal imbalance that will occur.
3.- Not enough proteins, too much veggies
Of course a healthy diet includes adequate portions of vegetable but these do not have the same effect at all on the metabolism as solid proteins. The thermic effect of food plays an important role in weight loss. Proteins require more metabolism energy to be broken down and assimilated than vegetables. So, up proteins.
4. A granola diet based on soybean
Whole grains are often the cause of inflammation, insulin resistance and indirectly all kinds of diseases. A soybean book for dummies should be published. It would contain a series of deleterious effects on health ranging from thyroid gland disorders to increase of estrogen level as well as the feminization of men’s breasts and a decrease in sperm count. If your man often asks you to go shopping between girls, he is probably on a vegan soy diet.
5. A low-fat diet
Cholesterol is the basis of sex hormones production, such as progesterone, estrogen and testosterone. It’s therefore essential to consume enough fat for the balance of these hormones that are directly connected to body composition, bone and heart health, motivation, passion, libido and so on. Also, all the membranes of the body's cells are composed of fat layers which make them sensitive to insulin if the diet’s fat sources are healthy.
6. Too much carbs
If there are more bagels than meat in your grocery cart, you’re in trouble. The more you eat carbohydrates, the more you will want to eat carbohydrates. The more you eat carbohydrate and the less sensitive you will be to insulin and you will not be as effective at metabolizing them and using them as a source of energy. They will instead be redirected to your hotspots no matter what you do to tone. Grrrr!
7. Too much cardio
As I often say, Cro-Magnon was throwing rocks at rabbits, he did not run after it for 45 minutes. We are not made to run this way. If you are sedentary, cardio will definitely have a positive impact on your health and weight loss, but adaptation to this type of exercise will happen fairly quickly. Fat loss will stop long before you reach your goal. You will then have to increase your time and distance to hope to see a little result. Also, cardio can cause a significant increase in inflammation markers when done consistently.
Am Heart J. 2009 Nov;158(5):734-41. High-intensity interval training may reduce in-stent restenosis following percutaneous coronary intervention with stent implantation A randomized controlled trial evaluating the relationship to endothelial function and inflammation.
Int J Obes. 1990 Mar;14(3):249-58. Effects of a very low calorie diet on weight, thyroid hormones and mood. Wadden TA1, Mason G, Foster GD, Stunkard AJ, Prange AJ.
J Steroid Biochem. 1983 Mar;18(3):369-70. Decrease of serum total and free testosterone during a low-fat high-fibre diet.Hämäläinen EK, Adlercreutz H, Puska P, Pietinen P.
Biochem Pharmacol. 2013 Feb 1;85(3):306-12. doi: 10.1016/j.bcp.2012.09.019. Epub 2012 Sep 26. High-carbohydrate diets induce hepatic insulin resistance to protect the liver from substrate overload. Agius L1.
Cancer Epidemiol Biomarkers Prev. 2007 Apr;16(4):829-33. Clinical and biological activity of soy protein powder supplementation in healthy male volunteers. Goodin S1, Shen F, Shih WJ, Dave N, Kane MP, Medina P, Lambert GH, Aisner J, Gallo M, DiPaola RS.