Good day mates. So, you’ve been working out and the results seem to be minimal. What’s the deal? Well, there are many factors to consider when looking at weight loss and fitness. I am going to share with you some of the things I’ve researched, seen in my own life, and shared with my at work Biggest Loser Contestants.
First things first. Calories in=calories out. If we eat more than our body burns, then we will gain weight. There are some other factors involved that we will discuss today.
Some reasons why you may not be losing weight or seeing results.
1. You haven’t been at it long enough. Most people want instant results or drive through results. We step on the scale and say, “Yes, I’d like to lose 10 pounds by tomorrow, thanks.” Reality is that it takes 3,500 calories spent to lose 1 pound. If you cut 500 calories a day through diet and exercise then you lose about 1 pound a week. 1 to 2 pounds a week is healthy as the slower it comes off, the slower it comes back on. So, keep up the good work and give yourself a few months, not a few days or weeks to see drastic changes.
2. You’re low on muscle mass and muscle burns more calories than fat. Women especially tend to want to skimp on the weights and resistance training for fear of becoming a female hulk. We don’t have the ability to become the female hulk without supplementation or steroids. So, don’t be afraid of muscles. I’ve found circuit training yields the best results-continual working of the muscles intertwined with cardio. Check with your doctor before starting any program especially high intensity workouts.
3. You skip meals (you should eat every 2-4 hours and not after 9 pm). Advice given by my friends who are body builders and fitness models. I have seen the results of their nutrition program and it works. I eat breakfast, lunch, snack, and dinner. I also try to make sure there’s protein and fiber at eat meal so my blood sugar remains stable.
4. Your metabolism is slow because you have been a yo-yo dieter. If you’ve been on and off a diet your entire life, then your body is pretty confused. My cousin lost 120 pounds a few years ago. At first she was eating 1500 calories a day and working out but the pounds weren’t coming off. She went to see a nutritionist and they told her all the diet pills and yo-yo dieting had wrecked her metabolism. She had to eat really clean, exercise twice a day, and not take any diet pills for a few months before her metabolism rebounded. So lesson learned. Quick fix diet pills often help you get the weight off but work against your natural metabolism. When you stop taking them you gain weight, and it’s harder to get it off.
5. You eat food with minimal nutrients. I will say this over and over. All food is not created equal. If you are feeding yourself processed food, sugar, fast food, and tons of alcohol, your body will not respond with burning fat. Most of those foods are either high in sugar, salt, or fat, and little to no vitamins. Think of the body like a car. You wouldn’t pour diet soda into your oil tank. So, don’t do that to your body. Your body needs healthy food to run efficiently. Also if you drink diet soda it works against your weight loss. We’ll discuss that later.
6. You are not drinking water. Water keeps you hydrated and flushes toxins from your body. When you don’t drink water you over tax your liver which is already supposed to be breaking down fat. Your liver metabolizes proteins, fats, and carbohydrates, thus providing energy and nutrients. http://www.healingedge.net/store/article_liver_functions.html.
7. You’re not eating for your unique metabolism. I found out this year that I have a fast oxidizing metabolism. Meaning my body breaks down carbs quickly and therefore I eat them and I am immediately hungry. They increase my hunger. Once I found this out, I began to eat less carbs and more protein and healthy fats. Look up fast, slow, and balanced oxidizing metabolism.
8. You are type-A or super stressed (stress causes weight gain and it lands on your belly). Stress is killer. Take time to relax.
9. Your thyroid is out of whack or other hormones are out of whack. Check with your doctor if you’re working out, eating right, and still not losing weight. It could be hormonal. For women PCOS (Polycystic Ovarian Syndrome) will cause you to gain weight.
10. You’re not eating enough food. As stated in the last post less than 1200 for women and 1500 for men is the bare minimum or the body thinks it’s starving. Also, if you’re working out hard, you’ll need fuel for those workouts. We’ll talk about calorie needs in another post. You can look up BMR (Basal Metabolic Rate).
11. You’re not sleeping enough. Sleep is our friend. Lack of sleep leads to stress, overeating, and it messes with our metabolism. Aim for 6-8 hours of sleep per night if you can.
Well, dear friends. I hope this blog continues to help you on your journey to wellness. LMK if there’s any topic you’d like covered. Here’s some motivation for us to keep going!