Lagom

It’s frustrating when you put in the effort at the gym, yet the scale doesn’t budge. It may seem counter-intuitive, but exercise alone doesn’t always lead to weight loss. To uncover why your hard work isn’t paying off, ask yourself these three key questions:

1. Are You Truly in a Calorie Deficit?

Weight loss hinges on maintaining a consistent calorie deficit—burning more calories than you consume over time. While exercise helps burn calories, it won’t lead to weight loss unless you’re also ensuring a deficit in your overall energy balance.

Track your food intake and daily activity levels. Use a food diary to log meals and monitor your daily steps with a pedometer or app. This will help identify any gaps and ensure you’re achieving the necessary calorie deficit for weight loss.

2. Are You Moving Less Outside the Gym?

Non-exercise activity thermogenesis (NEAT) refers to the calories burned through daily activities not related to formal exercise, like walking, playing with your kids, or even fidgeting at your desk. NEAT can contribute up to 50% of your daily energy expenditure.

Ensure that your daily NEAT remains high. Aim for at least 10,000 steps per day, and incorporate regular movement throughout your day. Use a pedometer, fitness tracker, or smartphone app to monitor your activity levels and keep NEAT high.

3. Are You Unknowingly Eating More?

It’s common to overestimate the calories burned through exercise while underestimating daily calorie intake. After a workout, people often feel they can afford to eat more, but those extra calories can quickly offset the benefits of exercise.

Be mindful of your food intake. Track your calories or monitor portion sizes to avoid unconscious overeating. Keeping an honest record of what you eat helps maintain control over your calorie consumption and supports your weight loss efforts.

 Takeaway

Exercise is a crucial element of weight loss, but it’s not a magic solution on its own. Combining effective training with a well-managed diet is the most sustainable approach to achieving and maintaining weight loss. At Lagom Fitness, we emphasize the importance of both progressive weight training and strategic diet planning to help you reach your transformation goals.