Do you work out and not lose weight? 6 strategies to lose weight now –

Sweating the top brings results, but the problem is that, many times, the drawn curves take too long to appear. Here comes that tremendous discouragement that almost always leads us to abandon physical activity. To make sure that doesn’t happen, we went to investigate why your exercise routine might not be getting rid of those extra pounds. And we reveal six attitudes that will help you achieve the body of your dreams:

1. Control the diet
It’s not because you work out with discipline that you can eat more – at least, if your goal is to lose weight. “There is no gym that works if you use physical activity as an excuse to overindulge in food”, warns physiologist Turibio Leite de Barros Neto, from Unifesp, in São Paulo. Losing weight is the result of a very easy calorie count: if your body spends more calories on a daily basis than the amount you ingest in food, weight loss is guaranteed. On the other hand, if you eat more than you need, the excess is stored as fat. Exercise is important, but diet accounts for 70% of success in a weight loss program. And attention: determination is valid throughout the week. It’s no use for you to control the plate from Monday to Friday and kick the bucket on Saturdays and Sundays.

2. Do strength exercises
Those who shy away from bodybuilding sessions have to give their arms a twist if they want to slim their silhouette. This modality can, yes, help you lose weight. The explanation is simple: any physical activity contributes to weight loss, because in all of them you burn calories during the execution. “Caloric burning is not as efficient as aerobic training, but by adding exercises with weights to your routine you increase your total caloric expenditure”, says physiologist Fernando Torres, from Unifesp. With the increase in muscle mass, your body spends more energy to function. Thus, in the long run, training on the machines, combined with aerobic activity, will enhance weight loss. But it’s good to remember: to achieve this slimming effect, use a moderate load. Choose a weight that you can do 10 reps of a movement correctly, but end up feeling tired.

3. Eating before and after working out
There are people who believe that doing gymnastics on an empty stomach and not replenishing energy afterwards can speed up weight loss. Mistake. What you eat before and after training is essential to ensure peak performance and promote muscle recovery, giving you the strength to achieve a lean body. “It is true that, at first, the body uses fat to obtain energy. But for a little time. If you don’t find nutrients, you start using lean mass and then you don’t burn the excesses”, explains Fernanda Frare Zanetti, specialist in sports nutrition, from São Paulo. That’s why it’s important to eat foods with low and medium glycemic index up to half an hour before working out. “They are the ones that will release energy slowly and continuously. That way, the body doesn’t go to the muscles for fuel,” she reveals. At the end of the exercise, it is best to eat a carbohydrate with a high glycemic index, which helps with recovery, as it provides energy in the blink of an eye.

Up to 30 minutes before: 1 slice of wholemeal bread with turkey breast (or white cheese) or 1 pot of natural skimmed yogurt with 2 tbsp. (soup) of oatmeal (or granola).

Until an hour later: 1 cup watermelon juice or 1/3 cup dried fruit

4. Don’t let training fall into sameness
If you’re one of those people who runs for an hour on the treadmill every single day at the same pace or enters the weight room and doesn’t change the sequence or load of the equipment for a while, you can stop right now. Varying the exercise’s difficulty level is essential to streamline the shapes – and then it’s worth changing the intensity, the load… Otherwise, the body always receives repeated stimuli and gets so used to it that it no longer responds as before. Therefore, the benefits become smaller. That is: there is no problem if you are a fan of walking and practice the modality daily. The important thing is not to let the workout fall into sameness: face a climb one day, a descent the next, do a longer and less intense workout, then a short and very strong one. And it’s always good to check if the activity you do works all muscle groups in a balanced way. Otherwise, the ideal is to alternate the type of exercise. In addition to avoiding injuries, this will make your body more beautiful.

5. Focus on gymnastics
It’s silly to go to the gym every single day if you don’t dedicate yourself body and soul to working out. Performing repetitions on the weight machine while chatting with a friend or chatting during spinning class is the same thing as doing nothing. Talking and exercising at the same time impairs breathing, making it difficult to exhale. Not to mention that it distracts attention from movement and makes you tired. Therefore, the order is to stay tuned in the movements. It’s nice to be aware of the part of the body that is being stimulated, so you know if you are doing the exercise correctly, and to notice the contraction of the musculature.

6. Give your body a break
When it comes to physical activity, quantity does not always mean quality. It is true that a body in place depends on discipline, but working out exaggeratedly can disrupt your plans to conquer perfect curves. Rest should also have space in the routine of those who sweat the top to get in shape. Everyone needs a break between workouts. Adopting rest as part of your workout can increase performance. It is while you are resting that the metabolism of nutrients takes place, which will make your muscles strong and prepared to withstand an equal or slightly greater load the next time they are requested – thus, you will train with more will and disposition and enhance the results of the gym. . Not to mention that giving the body a break still removes the risk of injury.