8 Reasons Why You’re Not Losing Weight
Healthy weight loss isn’t simply due to calories in, calories out. Nor is it only the result of your diet or your exercise program in isolation. It’s everything – namely all the signals that your body receives that affect how it processes the food you eat and the way it gets utilised in your body.
Inevitably when a new client comes in and tells me they have tried “everything” to lose weight, there are a few things that are still tripping them up in the weight loss stakes.
Do you recognise any of these?
1. You think you’re eating healthy, but you’re not.
Let’s face it: all that packaging out there is a minefield of confusion. “Low-fat” this, “Low-carb” that, “Low-sugar and low salt”…who can keep up! But the truth of the matter is, if your diet consists of a massive amount of “products” especially ones that come in packaging, then it’s very likely you’re consuming empty calories. Those bottles of diet drinks, almost-cardboard shaped like noodles, gluten-free bread with an ingredients list longer than my arm…
Why not ditch all the processed and packaged food. Just eat real food instead. Makes it real simple.
2. You’re constantly stressed out.
Your stress response is subconscious. A long, long time ago this stress response saved us from wild beasts or other life and death situations. Today our bodies respond similarly when your boss nags at you, when you worry constantly about your finances, or when you don’t get enough sleep.
Stress hormones wreck havoc in these situations – cortisol breaks down muscle, decreases insulin resistance and actually promotes storage of fat. So your daily battle with the traffic jam could be the cause of those belly rolls.
Take some time out. Enforce some no-screen time away from your mobile phone and other demands of the worlds.
And most importantly Get. Enough. Sleep! Chronic levels of sleep deprivation cause the release of cortisol. Conversely the biggest spike in fat burning, growth hormone levels occur in deep sleep. Make sure you get at least 7 hours a night.
3. You’re eating too many carbs
Carbs are key especially when you have weight to lose. New clients are often shocked at how much hidden sugar there is in their food (mostly in processed and packaged food). But surprisingly too much fruit can also be problematic (fructose).
4. You’re not active enough
Hand in hand with eating too many carbs is the activity required that goes with burning it up.
If you’re not moving frequently – especially where your heart rate is between 55-75% max heart rate to burn up fat – then you’re probably not able to use up all those stores of fat you’re hanging onto.
5. You’re adding lean muscle to your frame
We say this often – go for (muscle) gains when you want to lose weight. So in fact, you’re focusing on losing fat.
Your scales will lie because (1) muscle weighs more than fat (and you’re probably getting better bone density in the process of gaining muscle) and (2) muscle is metabolically active which means you’re increasing your basal metabolic rate which increases the rate at which you are burning fat…even when you’re not working out. Read more about why that’s the case here.
6. You’re eating too much
Even when you’ve stripped your diet of unnecessary carbs, it is possible to overeat, i.e. eating too much (fuel) for what you’re expending.
This usually applies when you’re nearing your ideal weight or body composition because to get body fat % low enough for muscle definition, you will need to tighten things up as far as number of calories go if you’re not seeing the results you want.
7. You’re addicted to chronic cardio
I see this a lot with new clients. They often equate exercise with extended periods of cardio – the longer, the better. Biking, swimming, running etc…So they end up “working out” for an hour or more each time they exercise.
When this happens, you’re burning up GLYCOGEN. Not fat. In turn, your body craves even more sugar to replenish the stores so you end up polishing off heaps of simple, crappy carbs. Not a good habit to get into – you’ll end up losing precious muscle, releasing more cortisol (extended periods of exercise is stressful!) and compromise any progress you make.
Yes, this usually means gaining weight!
Instead incorporate interval training into your workouts. Even if you’re getting a nice spread of low-level aerobic activity and all-important strength / resistance training sessions, don’t overlook the benefits of a good interval sprint once a week. It’s amazing for shredding fat. CAUTION: make sure you ease into it especially if you have quite a lot of weight to lose or if you are unfit and have not done this before.
HIIT classes at Perfect Fit are only 30 minutes. High intensity interval training creates optimal “afterburn” effect to rev up your metabolism so that you’re burning fat long after the workout is done. Fully supervised by a qualified fitness trainer – you’ll be coached to ensure the right form with modifications if you need it.
8. You haven’t made it a lifestyle
Let’s be honest – do you still have bad habits? Meaning, unhealthy ones?
Have you purged your pantry of zero-nutrition, junk food?
Are you still punishing yourself with exercise so that you can overeat on a regular basis?
Do you reward yourself with food and call it a cheat day?
All of these suggest that you haven’t changed your environment; your lifestyle to support your fitness and body composition goals. You want one thing – but you’ve set yourself up to make it really tough for yourself if you have to continually “do battle” with yourself mentally / emotionally.
Time to reset and do it right >> In just 21 days.
Willpower is like a muscle. It must be used, or it will atrophy. You’ve also got to provide fuel for your will and not jeopardise it from the get-go by stacking your environment against you.
If you find yourself with excuses throughout the day or you continue lying to yourself about what you’re eating and what you’re doing then you really do need to make a real change. And that’s where getting some accountability and support will really make all the difference.
21 Day Reset Challenge
- Unlimited HIIT Workouts
- 21-Day Challenge Guide
- Sample meal plans and recipes for 7 days to start you off right
- Checkins from your trainer to make sure you’re on track
Finally reset your body to burn what it really wants for fuel: FAT.
You’re in this for the long run, so approach it with the right mindset – Fitness is a lifestyle – and you won’t get discouraged. Slow and steady progress …and then one day it’s second nature. You don’t even have to think twice about it.
