10 REASONS WHY YOU AREN'T LOSING FAT
This is for those of you who continue to feel like they’re doing everything “right” but are still struggling to lose fat.
You're eating healthy and training hard, but you don't feel like your clothes are getting any looser, or the number on the scale is just not budging! I've totally been there. This can be really frustrating when you think you’re doing all the right things, but all your hard work is just not paying off…
So what’s really happening?
There are a number of factors that may be preventing you from losing unwanted fat that you may have never considered before.
Here are 10 reasons you might be struggling to lose fat!
SELF-LOVE
Duh, if you know me, you knew this would be the first on the list!
The most important relationship you will ever have is the one to yourself. If you don’t love yourself, how can you expect your body to respond positively in return? Punishing yourself for eating FOOD is not the way to cultivate a healthy relationship to food and nutrition. It is important to love and honour your body no matter what stage it’s at in your health journey. If you focus on all that your body already does for you in this present moment, you’ll create a positive environment and your body will respond better to the healthy lifestyle changes you’re making. By focusing on the positive, you will cultivate more self-confidence and better self-esteem. Remember, weight loss requires you to be gentle and compassionate with yourself, even when you “fall off track”.
YOU'RE EATING TOO MUCH AND THINK YOU’RE EATING CLEAN
You’re eating healthy, all the natural stuff, but you might just be consuming TOO much. Sneaking in some extra spoonfuls of peanut butter? That may just be the culprit. Avocado, sweet potato, nut butters, coconut oil, dark chocolate, bananas are all amazing for you, but healthy doesn’t mean fewer calories! I saw the best weight loss results when I started counting macros AND calories. I started paying attention to my portions. As soon as I adjusted my portion sizes, I saw results in just 4 weeks.
You might think you're eating 'healthy' foods, but they’re actually PACKED with refined sugar and preservatives. Not sure what I mean? Think about anything that comes in a wrapper or a box. Think cereals (filled with sugar), protein bars, juices, vegan alternatives and sauces. That’s why it is super important to read nutrition labels when buying packaged foods. If you cannot pronounce an ingredient, it’s probably not good for you. Do your research!
One of my suggestions is to make swaps! If you want cookies, make them yourself and instead of white sugar swap for maple syrup for instance. There are so many ways to eat your favourite foods while reducing the amount of calories + refined sugars you're consuming.
YOU'RE NOT EATING ENOUGH
You read right! People are often advised to cut out entire food groups (carbs or fats) thinking this will kick start fat loss. Sure, this will happen in the first 2 weeks of cutting out carbs (you’re simply losing water weight), but then the opposite happens. When you under eat, your body goes into starvation mode and starts overcompensating by storing everything you eat as fat…AKA damaging your metabolism.
So, what happens to your metabolism when you don't eat enough calories?
The hormone that tells you when you're full (leptin) decreases
Decreased muscle mass (muscle NEED calories (carbs for energy and protein for repair), when these are restricted the body starts to break down muscle tissue for energy)
YOU'RE ONLY DOING CARDIO
Prolonged cardio can work against your body goals. Only focussing on cardio for weeks straight will eventually eat into your muscle mass rather than your fat stores. What I suggest doing are HIIT workouts (high intensity interval training) to burn fat. HIIT comprises of a working period and a resting period i.e 15-20 minutes total with every minute comprising 30 seconds work, 30 seconds rest. By alternating the high and low intensity periods our bodies increases its aerobic capacity + increases muscular strength. Another way of doing HIIT (my preferred method) is to do 50 seconds of work, 10 seconds of rest, but alternating between weights and cardio. For example: 50 seconds of squat to overhead press, 10 seconds rest, 50 seconds of skip rope or high knees, 10 seconds rest, 50 seconds of alternating lunges with a bicep curl, 10 seconds rest, etc. For anywhere between 30-50 minutes.
STRESS IS ON THE MENU
Cortisol, the stress hormone, is elevated. When this hormone is increased, it can cause body fat storage, even if your diet is on point, and you’re going to the gym religiously. Also, when your nervous system is in fight or flight mode, blood rushes to skeletal muscles, and so when we eat, no blood in digestive tract, which leaves it in shut down mode. Therefore, it is VITAL to to incorporate relaxation and self-care rituals into your daily routine to soothe your nervous system.
YOU'RE NOT GETTING ENOUGH SLEEP
Quality of sleep is so important. Poor or irregular sleep affects your hormones. If you're getting less than 7 hours of sleep a night, your hormones that control your appetite are going to out of control. Your body, which needs energy to function, starts to look for foods to compensate. Less fatigue means less food cravings!
YOU'RE INCONSISTENT
You're on track all week having oats, eggs + spinach, fruits and vegetables, fish, rice, quinoa., etc. BUT, here comes that care free weekend! You drink your calories at the nightclub, you go out to brunch with your friends, you have movie night with your boyfriend and munch on all the chips and chocolate. Then Monday rolls around and you’re “back on track”. This method is questionable because if you feel that deprived all week it means you’re restricting too much and should adopt a more flexible way of eating. I suggest the 80/20 rule. Eat clean 80% of the time and allow some indulgences 20% of the time to you eliminate all feelings of deprivation and avoid those big binge weekends. The point is to eliminate feelings of shame or guilt and bingeing is definitely not a feel good activity.
YOU’RE IMPATIENT
Results take time, remember that. Once you implement the changes, remember it takes a couple months before really noticeable changes take place. Another tip: make sure you're measuring your results not only with the number on the scale: take progress photos, body measurements, see how your clothes fit you rather than putting all of the pressure on the scale! Be patient, be consistent. The changes are coming!
YOUR GUT HEALTH IS OFF
The gut is responsible for producing most of your serotonin which plays a huge role in your mental health. It's also responsible for digesting your food into fuel, so if you've got poor gut health your cells do not received nourishment they require. Side effects include: brain fog, bloating, cravings, weight gain. Consider including some probiotics into your day-to-day, or seeing a naturopath to discuss these issues.
CHRONIC DIETER
You’re a victim of diet culture. Does this resonate? You want to make a change so you start another strict/unrealistic diet in hopes to lose a ton of weight. You’re motivated at first, obsessive even. Maybe for the first 1-2 weeks, but then you become miserable because you feel deprived and way too restricted. You give up, eat everything you cut out and gain the weight back, and maybe more! And now it’s time to start a new diet because you blame the last one for not working for you. Remember, the only way to truly lose weight for “good” (ps: weight is in constant flux) is to go slow and steady and make it a lifestyle, not a diet. Make sure your new way of living is sustainable long term. Because, eating no carbs and running on the treadmill every day is just not sustainable or enjoyable.
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These are just a few of the possibilities why you aren’t losing fat. I hope these tips have sparked some inspiration to change a few of your habits!
Remember, weight loss is a slow process, it’s a lifestyle change, it requires a shift in mindset, it requires consistency and willpower and LOTS OF SELF-LOVE.
With so much love,
Sandrine