If you’re already at the gym ready to get down to business, then congratulations, you deserve a pat in the back. For many people, exercising tends to be a chore, and going to gym takes much effort; in your case, you are already there, so that’s already a step ahead of so many people who are attempting to lose weight. However, try as you might, the weighing scale seemed to not budge. If this is happening to you, then you might be doing something unintentional that sabotages your progress. Here are some of the possible reasons why you’re not losing any weight at the gym:

1. You are being an overachiever.
Yes, some people gets too excited when heating the gym, sometimes they don’t even want to stop. You must know that over exercising is counterproductive. Your body produces cortisol when you workout—it is a hormone that the body exerts when subjected to stress. The more you workout the more cortisol you’ll be producing which will cause your body to retain water that contributes to weight gain. To prevent this, limit your gym workout to 30-45 minutes, thrice a week.

2. You’re overeating.
You can never out-exercise poor nutrition. Even if you are strictly following your exercise routines but you’re eating unhealthy, then all your efforts will just be in vain.

3. Your workout routines are boring you.
Your goal is to burn fats while enjoying yourself at the same time. Always spending an hour at the elliptical or the treadmill can be boring at times, so spice up your routine and join a Zumba or aero class every once in a while—you’ll burn more calories (probably more) while keeping yourself engaged and entertained at the same time.

4. You’re not lifting weights.
Doing low-intensity exercises are as important as doing high-intensity workouts. Strength training builds your stamina, tones your muscles and burns a whole lot of fats too. So make it a habit to lift weights.

5. You’re not drinking enough water.
If you’re dehydrated, then you won’t accomplish pretty much anything. Period. So hydrate more and be more productive.

6. You lack sleep.
Sleep is the only way to recharge your body fully. Lack of sleep will leave you feeling sluggish, tired and lacklustre in everything. Make sure that you’re sleeping 6-8 hours a day to keep your body functioning optimally.

7. The glass is half empty.
Negative thoughts won’t feed your soul. So instead of focusing on the negative, channel your energy into thinking about the positive. Stop self-deprecating thoughts (“I’m too fat, I look awful”). If you want to see great results, get your mind into the right place first.

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