8 Reasons You Are Struggling To Lose Fat
1. Not training correctly
Beginners should begin slowly and gauge their level of fitness. However, as you grow accustomed to the weights, machines, and the gym atmosphere, it will come to a point where you have to push harder and harder. You can't get comfortable aspecting to consistently change. You will hit a wall also known as the ‘plateau’. Weight training is essential for fat loss proposes as it will burn fat and calories, improve insulin sensitivity and make you stronger.
If fat-loss is your target, you have to create an extreme energy demand so your body has no option but to change. Lifting the same light weights day after day will not help you do this or meet any of your other physique goals, progressive overload in reps and weights is what is needed to make your body exceed it’s limitations.
Prioritise on protein, not only it is responsible for building muscle and speeding recovery they
also deliver the highest rate of satiety; meaning when we eat protein it will keep you on the fuller side to limit the urge of overeating. Research also shows that protein will support retention of lean mass during a dieting phase, which is essential when it comes to long term fat loss. Other benefits include strengthening of the immune system, and keeping your metabolism in check. Be sure to consume plenty of it as you’ll be less tempted to eat more sugary, physique-destroying foods.
3. Cardio, Cardio and Cardio
Constantly performing low intensity cardio can potentially hinder your progress, leaving you depleted. The goal of cardio when it comes to fat loss is focused on getting calories our right? the more calories we burn the greater the chance of fat loss, resistant training and high intensity training will also contribute to calories out. By incorporating full body workouts and shortening rest periods, you'll actually challenge both your cardiovascular and muscular system which means more bang for your training. Don’t expect a two hour treadmill walk will produce the same results as an intense hour of heavy lifting. Again cardio as a tool to enhance fat loss isn’t bad, it improves heart health, elevates metabolism, increases circulation. But for those of you who seem to live and swear by the cardio machine for fat loss, stop!
4. Training too much? establishing the right frequency?
Find the right medium of training frequency, if you are training 2 or 3 days per week you may not be exerting enough energy to elicit serious fat torching effects which may require 4 or 5 days preferably; although this is subjective depending on the individual and how their recovery rate is, a higher frequency with moderate volume in exercises should suffice. Revving up your metabolism majority of the days in the week to keep the fat furnace burning which will enable you to eat more without having you in starvation mode. Furthermore a brisk cardio session 2 or 3 times a week isn't enough effort your body to make any drastic changes as it’s easily adaptable with such minimal exercise.
Training too much is also a pitfall when the individual exercises to excessively, this may sound contradictory, but too much of anything all at once will come crashing down and not allow the body to rebuild. All in all, moderation is key. adhering to your diet, training, and cardio is the best plan of attack and when making adjustments only make small increments one at a time.
5. Consistency is key
One of the main reasons of unsuccessful fat loss is not consistently sticking through with your diet and training whether skipping eating out occasionally or missing a workout or two which may seem harmless but can accumulate up resulting in a bigger obstacle. Patience is needed in order to see results, give all your effort. Even on days where you decide it’s not your day, give it all you’ve got and resurface that motivational reason that made you begin this journey. Stick to a workout plan, stick to a diet plan, both religiously then progress will soon show!
6. Not eating your fats!
Simple, you need fat. Fat helps regulate hormone levels within the body, helps induce energy production and aids in metabolic maintenance. It also plays a huge role in satiety alongside protein which keeps you fuller as opposed to carbohydrates.
Select healthy fat sources such as avocado, nut butters, all types of nuts, extra virgin olive oils, coconut and fish oil. Eliminating your diet entirely of fat isn’t the smartest thing to do as it is one of the most crucial macronutrients that helps the body function efficiently. Seek balance, don't neglect fat as it can allow better insulin sensitivity and a higher metabolic rate which has large role in fat loss.
7. Eating the right amount
Any successful fat loss program won’t come to be without establishing a caloric deficit. A calorie deficit simply involves burning more calories than you consume, the term ‘calories in calories out’. By creating this deficit of calories, the body is able to utilise its body fat stores as a source of energy. This would be one the most significant goals if you want fat loss to occur and highest in the hierarchy of importance. So in summary I repeat, you cannot lose fat without being in a caloric deficit!
Although optimise a calorie deficit, but not too long where you’re simply starving yourself. Another misconception is that you have to have little to skipping meals in order to lose the unwanted pounds. Yes, calorie deficit but too little food will slow your metabolism and bring fat loss to a halt. Make sure you're eating the right amount of calories for your goals which are aligned with your current statistics and lifestyle. Once you go to low in calories, your hormones can react abruptly and cause adverse effects. One actually being the opposite of our goal which is storing fat while conserving the minimal calories consumed to survive. Eat a balanced diet, with a reasonable and gradual deficit and keep your metabolism in check.
8. Stress and Sleep can be the cause
Does stress cause fat gain? directly no as fat gain is a result of over eating but indirectly yes. Stress contributes to the tendency of binge eating and making irrational food choices that are simply calorie dense, also lowering satiety hormones which can be havoc once occurs. When you get stressed the body naturally produces the hormone cortisol, which happens regardless but chronically elevated cortisol can be responsible for increased body fat storage and other negative factors.
Extreme stress levels can even halt fat loss progress even if diet and training protocols are perfect so finding methods to relax and applying relaxation techniques can help dramatically for overall health and physique goals. We want to control this type of negative impact on the body, so stress management is going to be a key component to maximise your compliance levels and get the most out of your training. Try yoga, read a book, see a movie, socialise with friends and family, or invest in 10-15 minutes of simple meditation which may do wonders!
Another thing that could be setting you back, is you don't sleep enough! much like stress, sleep deprivation elevates cortisol, a formula of fat-loss no-no. When you're short on sleep, your insulin sensitivity also decreases. Together, these problems create a less optimal environment for the body to continue burning fat.
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