Have you ever wondered how some people achieve amazing results, whilst others seem to try every method, diet and workout available and they struggle to shift the excess body fat or plateau after a while?
You may feel your situation is hopeless if you’ve been on the limbo for some time. Today I am going to list 7 reasons you probably haven’t thought about that can jeopardise your progress and stop you from achieving your fat loss goals.
1. You are eating too much
It’s very easy to overeat when you are not tracking your food intake. I am not suggesting counting calories all the time or living by the kitchen scale but getting into measuring and logging what you eat for a short period of time can be eye opening and educational. If you don’t want to get into the Maths of nutrition there are still ways of controlling portion sizes using the eat-well plate or your hands to help you.
2. You are drinking too much and/or drinking too little water
By drinking I mean any fluids but water, including sugary soft drinks, pure fruit juices and any other beverages. Your caramel latte, iced smoothie or freshly squeezed orange juice are not only packed with sugar but calories as well. You may be surprised that 2 of some of the hot drinks and a juice can easily make up half of your daily calories if you’re not careful.
Water however is life. Drinking sufficient amount of water every day will not only help with your fat loss goals, but will increase energy, relieve fatigue, improve skin quality and is also a natural headache remedy.
3. You don’t eat enough protein
You can benefit from increasing your protein intake in many ways: it helps manage appetite, gets rid of cravings and provides quality nutrient to maintain and grow muscle and help with recovery. Depending on whether you eat meat or not it can be easier or harder to increase protein intake. This is why it is important to educate yourself in plant based and alternative protein sources if you are vegetarian or vegan.
4. Your workout routine doesn’t support efficient fat loss
Spending hours in the gym every day performing the same routine can become boring and the body can also get used to the same exercises day in day out. Variety and variability will keep you excited about your workouts and challenge your body regularly.
I recommend 45-60 min strength training 2-3 times a week and 1-2 cardio sessions, like running, cycling or swimming. If you are one that likes to exercise in groups, our outdoors fitness classes have everything you need packed into short but challenging workout sessions: intensity, cardio and strength.
5. You don’t sleep enough and/or don’t sleep well
Luckily sleep has become a leading topic in health and fitness recently as that could be one of the lifestyle factors many people neglect. We all could do with extra hours in the day, but many times we don’t realise sometimes slower is faster and less is more.
Your brain and organs don’t stop while you’re asleep, it is working hard to sort out thoughts, record skills and knowledge learnt in the day, recover cells and generally recharge for the next day. The less time you allow for this process, the less rested and energetic you’ll be the next day.
6. You stress too much and relax too little
Stress is around us, every day. The inconsiderate commuters, a mistake at work, an upset family member or a stressed-out boss can all make us become more frustrated. Other stressors include emotional stress, too much noise without quiet time, too little sleep or even exercise.
Unless you live in a cave or a very secluded countryside fam you can’t really avoid stress. What you can do is learn and practice lifestyle habits that help you manage your stress levels, let the steam out and relax. Everybody will find varied methods helpful for stress management, some like reading in silence, watching comedy to make them laugh, meditating, dancing or even just sitting at the beach listening to the sea. Find what is available and works for you and ensure you allow yourself some relax time regularly.
7. You have a medical condition that is making things harder
Nobody likes to think of this, however if you feel you have tried everything and the above points don’t apply to you it might be time for a check-up.
Conditions like hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea can all contribute to weight gain or make losing body fat harder. There are certain medications that can make achieving your body fat loss goals harder.
If you have concerns, contact your doctor and find out what options you have.
At the end of the day it’s also important to note that everybody responds differently to lifestyle changes and you shouldn’t beat yourself up if at start your progress seems to be slower. On the other hand, sometimes you notice differences in body shape whilst the scale won’t tell the difference. Ensure you take pictures regularly so you can keep tracking the changes in your body.
Feel free to contact me if you have further questions on how to lose fat efficiently.
My name is Calumn Duthie, founder of CD Fitness Coaching. You’ll find me in and around the gym and helping like minded people just like you get the results they deserve. I enjoy everything from keeping fit, yoga, snowboarding, coffee and making people happy. If you would like to improve your nutrition, training and mindset then you definitely want to be part of my bigger community. Join my Facebook group,Healthy Living With CD Fitness Coaching is a must.