Obstacles with Fat Loss / Strength and Muscle Gain
Why are you not losing weight? Why are you not reaching your fitness goals? Here are some common things we see.
But when you stew on a problem, the body continuously releases cortisol, and chronically elevated levels can lead to serious issues. Too much cortisol can suppress the immune system, increase blood pressure and sugar, decrease libido, produce acne, contribute to obesity and more.
Why do people with high-stress levels typically gain or lose weight? These other factors usually play a part.
2. Your hormones aren’t balanced.
If you are fatigued, suffer from PMS, experience irregular menstrual cycles, find it hard to lose weight, feel depressed or anxious, you may have a hormonal imbalance. Best to see a nutritionist or doctor who can support you and suggest certain tests that will confirm this so you can take appropriate action.
3. You’re not getting enough Vitamin D.
A huge number of the population have low Vitamin D, which is associated with weight gain and several metabolic processes. If you spend much of your life indoors, get your Vitamin D checked with your doctor.
4. You’re exercising, but not in a way that’s benefiting your body!
You are either exercising too much or you need to mix it up a bit and give the body a bit of a shock. (Funnily enough, most people I see who over-exercise tend to put on weight easily.) Enjoy a variety of workout techniques: weight training, Pilates, yoga and interval training. Quick and hard bursts are good. And weight training is very helpful to raise your metabolism.
5. Your digestion and absorption is not optimal.
You are not what you eat; you are what you digest and absorb! Our gut health will determine our overall well being. The bacteria that lies in our gut help us to fight disease, process our food, make nutrients and make hormones etc.
6. You’re sitting on your ass all day.
You’re not moving your body enough throughout the day, and your body does not like this. I understand some of your have office jobs and are tied to your desk, but is it possible to go for a few minute strolls every hour? Or walk 20 minutes to grab lunch?
7. You’re eating too much.
I’d love to be able to say you can eat as much healthy food as you like, but unfortunately, this is just not the case. The body cannot cope with a lot of food at once. It’s vital to put good portions on your plate. (I usually say: ¼ of the plate should be protein, ¼ carbohydrate, and ½ veggies.) Fill that plate with your greens, my love, and eat 5 to 6 small meals a day. We must learn to listen to our bodies when it’s full and to stop eating! We all need to work on this.
8. You’re not chewing your food.
Chewing your food until it’s liquid will really help with weight loss and better digestive performance.
9. You’re stressed and not finding balance in your days.
Stress can impact your weight in a number of ways. Long term stress = high cortisol, which is linked to blood sugar imbalance and weight gain around the mid-section.
10. You’re not sleeping enough.
Sleep = repair. When your body gets enough rest, it’s able to perform.
11. You’re a fad dieter.
This is not a way of life. I often ask people are you weight conscious or health-conscious? They’re very different mentalities that foster very different choices.
12. You’re eating out too much and not cooking at home.
Trust me, you just don’t know what that restaurant is using to cook your food. Assume they’re using the worst vegetable oils, heavy amounts of butter and oil, and poor-quality produce. Unless you’re dining at a place that claims healthy cooking and uses healthy produce, learn to love your kitchen!
13. You’re not adding protein to your plate.
Protein is the satiety macronutrient that helps us to balance our blood sugars and therefore helps to control our weight
14. You’re scared of good fats.
Don’t be! Good fats are so so important to your brain and for making hormones. (So you can imagine why many of those who suffer from hormonal imbalances usually eat a low-fat diet) And your heart needs them too. The body actually uses good fats and they will help to lower your LDL cholesterol.
15. Your gut and liver are sluggish and you need a good cleanse!
If you’re feeling low, tired, and moody and your diet contains alcohol, coffee, and sugar, you need to give your body a break. When your liver is sluggish, it struggles to process substances/toxins/hormones efficiently and this leads to toxic build-up and this will inevitably cause weight gain. You might benefit from a seasonal cleanse with more whole foods vs packaged and processed with 1 gallon of water daily for a month.