We’ve all been in the situation where excess fat on your body just isn’t melting off like we hoped it would. There are so many reasons that this could be happening, that’s why trying to figure out what the problem is, is the hardest part.
However, my team and I have put together a list of reasons why you may not be losing the pounds, to make it easier for you to get back on track.
You’re not keeping track of what you’re eating:
A lot of people give up on tracking their food after the first few weeks, but if you can’t see what you’re eating, you could easily be eating too many calories. Studies show that keeping track of your diet helps with weight loss, people who use food diaries or take photos of their meals, consistently loose more weight than people who don’t because they are more aware of what they are consuming.
You’re not eating enough protein:
Protein is the single most important nutrient for losing weight – 25-30% of your calories should be protein as it can boost your metabolism and could even make you eat several hundred fewer calories per day. Not only that, but it helps to reduce cravings and stops you snacking on unnecessary food throughout the day. This is because protein has effects on appetite-regulating hormones such as ghrelin.
You’re not strength training:
Most people have it in their minds that in order to lose weight, you MUST do hours of cardio, spend your time at the gym on the treadmill, cross trainer or bikes. When this could be effecting their progress the most. One of the most important things you can do to promote fat loss is add resistance training into your routine. When you do hours of cardio, not only are you losing weight, you’re losing all of your muscle mass which can actually help with burning more calories. Weight lifting helps to shape your body beneath the excess fat, and helps to prevent metabolic slow down.
You’re not drinking enough water:
This is something that is said so often, but not taken seriously. Drinking water is ESSENTIAL if you want to lose weight. In a 12-week weight loss study, people who drank half a litre of water 30 minutes before meals lost 44% more weight. It has been shown to boost the amount of calories burned by 24-30% over a period of 1.5 hours. It has also been proven that sometimes your stomach will rumble because your body is bored, by drinking water it tricks your mind into thinking it’s full, rather than eating too many calories that your body actually doesn’t want or need.
You’re not eating enough:
Believe it or not, this could be making you put on more weight. Each meal raises Insulin and we want to control insulin. Also try not to make a big drama about how your daily macros and calories are spread but they do both need to be controlled and monitored.
If you’re eating breakfast and then not eating until seven o’clock at night, your body will begin to panic and go into ‘starvation mode’ where your metabolism will begin to slowly shut down meaning it is going to fight to keep every calorie and every ounce of fat to make sure you stay alive. Frequent eating is like constantly throwing wood on the fire. When you eat, your body has to burn fuel to convert it into usable energy. This process, known as the thermic effect, boosts your metabolism and increases calorie burn.
Here are just a few reasons why you may not be losing weight like you were in the beginning. Remember to mix up your workout routine and your meal plans so that your body doesn’t get into a habit.
Our team at Shane Westley Health & Performance are all qualified trainers and nutritionists that will make a meal and workout plan tailored to your needs and goals. Fill in our contact form if you’re interested in our services – http://shanewestley.com/contact/