5 reason why you are not losing weight
5 Reasons that you are not losing weight
1. Portion size
This is a big area when it comes to our food, how much is right for us??
A good weigh to judge a portion size that is right for you is by using your hand.
Your meal should be made up of the things that your body needs to function propery. So we good protein, carbs, veg and essential fats.
There are many ways to determine how much food you should be having with your meal such as weighing your food and keeping an eye on your macro nutrients with the use of my fitness pal
This can often be a tricky and stressful way of doing it if you haven’t mastered the basics of nutrition first.
So, let’s go back to the basics by using your hand to determine your portion sizes.
Construct your meals the following way:
Protein: 2-3 palm-sized portions of sources of protein such as eggs, lamb, pork, fish.
Veggies: 2-3 fist sized portions of veggies such as broccoli, cucumber, lettuce or kale.
Carbohydrates: 4-5 cupped handfuls of carbs such as rice or sweet potato.
Healthy fats: 2-3 thumb sized servings such as peanuts, avocado or peanut butter.
2. You’re not spending enough time on YOU:
We can all be guilty of this one. We live in an extremely busy world where our lives are filled by our jobs or looking after our families and often we forget to spend a bit of time on ourselves.
We struggle to find time to fit exercise into out daily routines which can result in high stress levels, low energy levels, poor nutrition and bad sleep patterns. All of which can contribute to weight gain or the inhability to lose weight.
We need to MAKE time to look after ourselves. By putting aside as little as twenty minutes where we can fit in a quick HIIT session or a brisk walk, we can start gradually improve our fitness levels and increase out chances of losing weight.
By doing this, we can also start to lower our stress levels, increase our energy output which will aid weight loss, feel more relaxed as it is a great distraction from out every day routines and an increase in fitness which will make our days a lot more productive as concentration levels will be higher we can avoid the mod afternoon slump in energy.
And hopefully cut down on the 9 cups of coffee!
3. Poor sleep
Sleep is more important than we think. This is where our body takes its time to repair. If you are already in an exercise routine and not getting enough sleep, you might find that your sessions may be getting harder as the week goes on.
Often this is unavoidable because we always feel a bit done in by the time Friday approaches, but a lack of sleep won’t be helping.
If we are looking to lose weight, not getting enough sleep will inhibit your bodies ability to repair itself whilst you sleep, this can lead to your weight loss slowing down or stopping completely.
What also comes with this is cravings for the foods we know we shouldn’t be easting. Where our bodies will be feeling tired and low on energy, out blood sugar levels will be raised which will lead us to craving sugary snack such as chocolate and crisps, anything to satisfy those cravings.
Try your best to get between 7-9 hours of sleep a night and see if you notice a different.
4. Eating whole foods.
To keep this one simple as there is a lot of confusion about what we should be eating.
For example, some years ago, granola was the new big thing on the health scene, it was THE breakfast of all breakfasts.
But now we are being told that it is bad for us. No wonder eating healthy is tough, we are being told different things every day.
So, lets go back to the basics, eating nutrient rich food such as fruit and veg, a good amount of protein and a good source of carbs and all you need to construct yourself a nutrient rich meal.
Pick fresh foods from the produce aisle at the supermarket and avoid the packaged up process foods that are calorie dense and lacking in good nutrients.
Not getting enough protein can also affect your weight loss as it is important to help your body repair and building lean muscle.
5. Not listening to your trainer!
Trust your trainer and enjoy the process.
We will always strive to get you the results you desire but if you are not sticking to the plan outside of the gym, then it will always be more difficult to achieve them.
We have your best interests at heart and will develop a plan for you to follow and work together as a team to get you there.
We are in control when you are training but you need to be in control when you leave and stick to what we have planned.