1. You Are Not Running
Running for one hour (assuming a 160lb person) burns 606 calories at a 5mph pace and 861 calories at a 8mph pace. That is equivalent to jumping rope for 60 minutes. Furthermore, the intensity at which running takes place can create an after-burn process called excess post-exercise oxygen consumption (EPOC). EPOC turns your body into a calorie-burning machine with an additional 24 to 36 hours of elevated calorie consumption.
Studies corroborate running’s effectiveness. One study compared running with walking and the results are staggering. Runners with a BMI over 28 had 90% greater weight loss than those who walked.
2. You Are Not Going Anaerobic
On the subject of exercise that people don’t tend to like, anaerobic exercise is also near the top of the list. Anaerobic exercise can be summed up in one word – uncomfortable.
Doing sprints, jumps, and burpees in an anaerobic fashion (think high-intensity interval training) isn’t fun, but it most certainly is effective. The literal meaning of anaerobic is “without oxygen” and human beings don’t tend to enjoy things for long without oxygen.But anaerobic exercise burns lots of calories, and also it creates lots of, you guessed it, EPOC.
3. You Are Not Lifting Heavy
Studies show lifting heavy can lead to excess calorie burn for up to 36 hours post exercise. But in order to achieve this you need to lift heavy, and many people out there are not going heavy enough. Here’s a hint: if you can lift something fifteen to twenty times, then it isn’t heavy.
Bottom line, if you are going to lift to lose weight, then the weight you lift should be roughly 85% of the maximum you could lift. You should lift this weight for a range of around eight reps. If your goal is getting lean or staying that way, start lifting heavier.
4. You Don’t Look for Added Sugar in Your Foods
Think you’re doing your body good with that fat-free, berry-flavored Greek yogurt? You aren’t. Here’s an easy way to determine if your food has added sugar in it – if it comes in a package. Even things you think are “healthy” – energy bars, yogurts, jerky – can have lots of added sweeteners. Do your due diligence, scrutinize labels and ingredient lists, and avoid added sugars.