Weight loss is often a frustrating pursuit, eluding even those who eat healthy and exercise. So what’s wrong? Why won’t the scale budge even as you put out tremendous effort?
1. You Don’t Sleep Enough
Let’s start with the most rampant problem standing in the way of your fat loss. Most adults simply do not get adequate sleep to support weight loss.
There is a scientific reason for this, and it has everything to do with hormone levels. While you sleep your cortisol levels decline while your growth hormone levels increase. This balance is essential for fat loss to occur. Without it, weight loss becomes much harder. Why work any harder than you have to?
Missing out on sleep will throw your hormones into fat storing mode, while simultaneously causing you to feel hungrier and encouraging you to eat more calories, especially carbohydrates.
2. You Eat TOO MUCH Healthy Food
Yes, there is indeed such thing as TOO MUCH healthy food. When it comes to weight gain, extra calories can come from just about anywhere before landing on your waistline — even from healthy foods. Sure, it will take you longer to gain weight by overeating roasted chicken and sweet potato than it would ice cream and chips, but the extra pounds will still add up.
Foods that fitness people like to overeat include
Control your portions, even of healthy foods, in order to make strides in your body transformation journey.
3. You Don’t Drink Enough Water
Most of us are walking around in a state of partial dehydration everyday. In addition to being dangerous for all of your major body organs, dehydration is perilous for fat loss. A 1% drop in water levels leads to a 10% drop in strength. You’ll get sub par workouts because you didn’t drink enough water.
By sipping on water throughout the day you’ll avoid dehydration reduce tiredness.
How much is enough?
A mentor once told me
‘When you drink, you must move. When you move you must drink’.
I think this is highly appropriate. Drinking a ton of water and doing nothing it will come straight out!
4. You Eat Out Too Much
Restaurant meals are higher in calories than meals prepared and eaten at home — across the board. There is simply no way around it, and even if you consciously attempted to eat small portions while eating out it would be quite difficult to do.
And that doesn’t even include those tasty, tempting desserts.
Restaurant food is created with consumer satisfaction in mind, and this means adding fats and sugars and salt to many of the menu items in order to produce the tastiest food possible! Unfortunately the tastiest is also quite often the most fattening.
Want more weight loss? Make simple, wholesome meals at home and eat with portion control.
5. You Don’t Get Enough Protein or Fibre
Protein and fibre are the golden tickets to fat loss, but sadly your diet doesn’t contain nearly enough of it. It’s natural to enjoy the flavours of sugar, fat and carbs more than protein and fibre, and that’s why your diet is filled with more of these than it should be. While sugar, fat and carbs taste better than protein and fibre, they don’t fill you up as much, hence the need to eat more and more of these foods.
Consciously plan your meals around a base of protein and fibre and fat, and then add in just enough healthy fats to keep it well rounded.
6. Your Diet is Filled with Packaged Foods
I’m not talking about cookies and cakes, because you know better than that. I’m talking about packaged protein bars, granola, crackers,protein cookies, and the plethora of packaged “health foods” that you have stashes of. Sure, these packaged foods may be healthier than snacks from a vending machine, but in the grand scheme of your fat loss, the fewer packaged items the better when it comes to shedding pounds. Even the healthiest of packaged foods contain ingredients that are modified or processed, in order to preserve the shelf life, and these ingredients have a negative impact on your waistline and your health.
Real, natural and whole always beats packaged. Take inventory of your daily diet and eliminate the packaged foods so that it’s no longer an everyday occurrence.
7. Your Workouts are Too Easy
Going through the motions at the gym simply doesn’t cut it when you want to transform your body. Most people want to stay as comfortable as possible at all times, and this usually means treading lightly through their workout, rather than going all in. And while putting your body through the motions of exercise is better than sitting on the couch, it certainly won’t result in a sculpted body.
Rate your perceived exertion in your last workout from 1 to 10. If it falls below an 8 then your workout is in need of a serious revamp.
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- Sleep more
- Remember healthy food has calories too
- Drink more water
- Easy on the number of restaurant meals you have
- Eat more fibre
- Eat less packaged foods
- Workout. Harder