The Top 10 Reasons You're Not
Are you having
difficulty losing weight despite
regularly and keeping an eye on what you eat? Here are some reasons you
not have considered.
All Cardio & NO Resistance Training
goal is to lose bodyfat and change your shape, cardio by itself is not
and sculpt your body you'll need to focus your efforts toward preserving lean muscle tissue.
This can be
accomplished with as little as 2-3 strength training workouts per week.
resistance training it’s highly likely you’ll face an uphill battle
trying to lose
weight. Why is it so important to maintain lean muscle? Because
the more lean muscle
you have, the faster your fat burning metabolism operates.
Contrary to popular belief, women who train with weights do not become
big and bulky – in fact, the opposite is true. This is because muscle
is dense and takes up less room than body fat. When you put on muscle you
expect to lose centimetres.
2) Too Much
spending hours every week doing group fitness classes, jogging, biking, swimming etc in order to
calories? Baffled as to why you’re not losing weight, and in some
actually gaining weight? The
simple. Excess cardio results in a loss of muscle tissue.
In other words, when
lose muscle your metabolism slows down and you end up burning less
calories. Unfortunately many exercise enthusiasts who fail to lose
weight continue to increase their cardio quota and believe
that "more must be better." However, not only is this approach
it exacerbates the problem even further.
what you might have been led to believe, conventional steady state cardio
the best way to burn body fat.
substituting steady state cardio for 20
interval training. Not only
will you continue to burn calories for up to 48 hours after
your workout, you’ll boost your aerobic and anaerobic fitness. This is something that traditional low
does not achieve.
information about steady state cardio versus interval training, click here
3) All Carbs
& NO Protein
the secrets to a faster metabolism is to eat small amounts of protein
throughout the day. Protein creates a thermic effect which means the
body has to expend more calories to digest protein that it does to
carbohydrate or fat.
eating protein every few hours makes you feel fuller and stabilises
blood sugar levels meaning you're less likely to give in to cravings or overindulge. Protein
is an essential ingredient for weight loss.
routinely skip breakfast, eat on the run and/ or eat infrequently, it
very difficult to lose weight. Whenever your body
perceives a famine your metabolism slows and stores body fat until the "famine" has passed.
your body into a fat burning machine, eat 4 to 5 times per day and space
meals and snacks 3-4 hours apart.
Stress is rampant in todays fast paced society, however stress
per se is not the problem, it’s the way we deal with it.
chronic stress releases a hormone called cortisol which slows the
and is associated with weight gain. (Cortisol is also known as the fat
stress can also interfere with blood sugar levels, cause mood swings,
hyperglycaemia and fatigue.
is left unchecked we tend to crave more fat, salt and sugar which in
lead to unconscious or emotional eating.
with stress as soon as it arises, and in constructive ways that won't
sabotage your weight loss efforts.
reduction techniques include taking time out for yourself (even as
little as 5-10 minutes of "me" time every day can work wonders)
meditation, learning to say no, delegating tasks, talking through any
issues with your friends and loved ones, finding ways to simplify your life, and of course regular exercise to boost those feel good hormones.
6) Lack of
intensity in the gym
people sell themselves short by staying within their comfort zone. In
they never give their bodies a reason to change. To lose weight on a
basis you’ll need to challenge yourself by attempting to:
a) Travel further within the same timeframe
b) Add more
This principle of progression is the foundation of Body Blueprint's body transformation programmes and can mean the difference between losing some weight versus losing a lot of weight.
can’t be stored its energy is metabolized until all the alcohol is
from the body. This means that less energy from body fat stores is used
alcohol is in the bloodstream. In other words, people
who drink frequently have increased potential for weight gain
because a higher percentage of the energy from food eaten
during the day
is converted and stored as fat.
Alcohol is also very calorie dense. Compare the amount
of energy in alcohol compared to other nutrients:
gram of carbohydrate||4
fat ||9 calories|
contains almost twice as many calories as a
gram of carbohydrate or protein and almost as much as fat. No wonder
is so, well, fattening! (Alcohol calories have a particular association with fat around the mid section)
the body's second largest organ, the liver, has to work exceptionally
hard to process alcohol. Over time, regular alcohol
consumption can result in a sluggish liver, one of the symptoms
being the inability to lose weight - even on calorie restricted
of the story, if you want to lose weight you can still enjoy the
occasional glass of wine, just make sure to have at least 4 or more
alcohol free nights per week.
8) Shift work
one might come as a surprise.
work, especially working through the night, interferes with our natural
circadian rhythms (your internal body clock) and disrupts our hormone
balance which can lead to health problems.
to sleep researcher, Simon Smith, “biologically we’re designed to be
running around during the day and asleep at night.” Graveyard shift
tend to gain weight more easily than their daytime counterparts. This
because we digest food more efficiently during daylight hours and our
metabolism slows at night.
you regularly work nights, talk with your boss about the possibility of
moving to more "user friendly" hours. Otherwise keep an eye
out for a new job!
9) Fad Diets
calorie, fad diets slow your metabolism making it progressively more
to lose weight and keep it off in the long term. This condition is often referred to as
Metabolic Syndrome or Syndrome X.
can’t sustain a nutrition plan week after week, month after month, year
year, then by definition you're on a DIET!
diets like the plague and stick with a long term healthy eating plan
10) The Wrong
Ford said, “Whether you think you can or can’t, you’re right."
in yourself, be willing to try a new approach to weight loss (put the above tips into practice) and be
and persistent with your weight loss efforts.
right mental attitude you simply can’t fail.
Starts Mon 2nd June, 2014
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