You go to the gym every day , cut out some time you could use to polish your nails and read a magazine (just one example), skip your lunch break (another example) by limiting yourself to a bar or shake while driving, get up early in the morning. In short: whoever you are, you are sacrificing part of your time to lose weight , because, let’s face it, unless you are an athlete or otherwise a sports person, that’s why you’re going to the gym every day, right?
To lose weight! But the miracle is slow in coming. Let’s say so. Worse, water retention seems to have increased, you feel tired or tired, you are much hungrier and you are also trying to follow a diet. We can invent a syndrome for this phenomenon: the syndrome of “arriva l’estate palestra tutti i giorni e dieta e posso farcela”.
Che è una grossa sciocchezza, perché la verità è che si sta in forma tutto l’anno, o non si sta mai in forma.
Credimi. In cinque anni in palestra gli affetti dalla sindrome li riconosci subito. Li vedi da giugno, poi spariscono dopo un mese.
Perdono qualche chilo, poi il peso stalla e invece di diminuire aumenta. 
Risultato? Abbandonano la palestra.
Gli esperti purtroppo concordano su questo punto: 35 minuti di corsa a 10 km orari ci fanno perdere 50 grammi di peso circa. Se lo fai cinque volte a settimana IN UN ANNO perdi 12 chili.But in a year. And often many people don’t lose weight anyway: because working out every day is a stress for the body. If you are already trained, it is obviously a doable stress.
If you are not already trained, it is a great stress, which added to the diet can:
– slow down the metabolism, worsening the thyroid
– increase the episodes of nervous hunger
– reduce the lean mass, that is what we should hold on to not slow down the metabolism
– lead us to compensatory attitudes, so without realizing it we eat more.
The last thing is not to be underestimated at all.We eat more because we rely on a calculation of the calories consumed during exercise, with the calorie counter apps or by making sure that the display of the machines in the gym is giving us a correct calorie consumption. But no. Because those apps and displays are based on math, not us. They know nothing of our body composition, of our basic metabolism, but above all of our starting metabolic conditions. If we have a slow metabolism, we will burn a lot less than we think.
And pizza or an aperitif out often leads us to eat for a thousand more calories.
So what happens?
– we are overestimating the calorie deficit that comes from the gym
– we are getting tired like crazy
– we are eating something more than we should counting on the first point.
To make matters worse, according to experts, it could be a theory not to be underestimated (although it is a theory, but supported by some studies): the activitystat hypothesis. According to this theory, when our body has reached what it considers its point of maximum energy expenditure per activity, it goes down. That is, it burns less. 
If I do an hour and a half of running treadmills every day, for the first twenty minutes I will burn a lot, for the next half hour I will burn a third less, for another forty minutes I will burn less than half the calories I think I burn.
The theory is supported by studies that have confirmed that the most active populations, for example some tribes that move a lot during the day, do not have a much higher energy requirement than sedentary people. The body adjusts to the movement.
In short, our body always tries to save calories, and when we push it to burn more, it only favors us initially.
How to get out? First of all by varying the type of activity. If you run every day you risk losing lean mass as well.
If, on the other hand, you do 3 or 4 weekly sessions with weights, you keep the lean mass, and at the end (or on the days when you do not train) you can do a jog of up to half an hour. For calories, never rely on how much you think you’ve burned – rather focus on your diet. That it is not restrictive (otherwise the weights as you lift them), but that it is effective to allow you to train, perhaps eating less on the days you are at rest, more on the days you train. And the weight drops.