Do you take care of your diet, do you exercise regularly, are you relaxed and still can't lose weight ? There are a lot of factors that could be causing it and most of them you can't even imagine.
In this post we are going to show you some reasons that may be negatively influencing your efforts not being reflected on the scale or the tape measure. And we will show you how you can give it a 180 degree turn.
Don't let anything stop you from reaching your goal of losing weight. It is totally possible and you can achieve it.
The mistakes that may be sabotaging you in your goal of losing weight
Starting and continuing with a weight loss plan is sometimes difficult, but not impossible.
In addition to focusing on a good diet and a training routine, you should be aware of all the decisions you make daily, because they can lead you to make some mistakes that completely divert you from your goal.
Below, we will show you some of them:
1.- Eat when you are not hungry:
Even though you follow a healthy diet and exercise routine, you may not realize that you eat when you're not really hungry. Maybe you're just doing it because you're bored or out of anxiety.
When this happens, your body does not have enough time to process everything you have eaten. Which makes weight loss difficult.
To prevent this from happening again, focus on ensuring that your main meals have all the macronutrients you need: protein, carbohydrates and healthy fats.
A formula that could help you is to distribute your dishes like this: Carbohydrates: 35% - 40% Proteins: 25% - 30% Fats: 30% - 35%
And you can bring a snack with you, like nuts, almonds, or a protein shake. Something light that makes you feel full.
If you want to know what type of protein powder to choose for your goal, check out this content: Whey Protein Concentrate or Isolate? The dilemma ends here.
2.- Not taking care of the size of your portions:
Do you lead a healthy lifestyle, but still can't fit into those jeans you want to wear so much? You could be overdoing your food portions and that can sabotage your progress.
You must control the amounts you consume, because you may be eating a lot of carbohydrates and sodium, but little protein.
The general daily recommendation is:
- Protein: on average 1 gram per kilogram of body weight.
- Vegetables: the World Health Organization (WHO) recommends a minimum consumption of 5 servings daily.
- Good fats (unsaturated): between 44 and 76 grams per day.
Going deeper, knowing and planning everything you are going to eat during the day will help you a lot in your goal of losing weight.
3.- Leave aside weight training:
Many people who want to lose pounds and centimeters embark on hours of cardiovascular exercises, when more than helping them, it sacrifices their muscle mass. It must be taken in moderation.
You are better off with workouts that include weights. Not only will they help you lose weight faster, your muscles will also be more toned and you will look better.
Don't focus on just one discipline. Try doing different exercises and routines, that will relax you and you won't get bored.
4.- Do not calculate the sugar you consume:
If you consume sugar, try to calculate how many grams you eat. The American Heart Association recommends only consuming 25 grams of sugar per day.
If you exceed that amount, it could be one of the factors preventing you from achieving your ideal weight. It is best to try to eliminate sugar and starches from your diet.
If you cannot leave it at 100%, consume some sweetener, but remember to count the amount. For us, the most natural and safe option is Stevia, a sweetener that provides zero calories to the diet and does not leave that strong taste of sweeteners. In fact, it is what we use in our proteins. There are also other options such as monkfruit and Xylitol.
5.- Ignore nutritional labels on foods:
Don't judge a packaged food by its cover. You will be shocked when you see how much you consume because you don't read nutritional labels. And you will be even more impressed to see everything you ate thinking it was a “healthy food.”
Focus on eating foods with ingredients you recognize. It's a good way to get started, while learning more about them. Eat only natural, whole foods and remember to review everything it contains.
You must keep this in mind:
- Refined flour: If it says bleached or enriched, it means it has been stripped of its nutrients, avoid it. Instead, look for whole and sprouted grains.
- Gluten-free: When purchasing gluten-free items, make sure there are no other added ingredients such as sugar, salt, and trans fats.
- Ingredients like fruit juice concentrate: This just means added sugar.
- Fat-free: instead of fat, salt and sugar are usually added to improve the flavor, avoid it. Instead, look for foods high in monounsaturated fats, such as nuts and avocados.
- Free of trans fats: If there are hydrogenated oils in the product, these are trans fats. These are very common in baked goods that are stored for a long time on shelves.
- High Fiber – While fiber is important, it has to be the right type of fiber. If you see maltodextrin or polydextrose, there is a chance that you will experience bloating and gas due to these additives.
- Organic: When referring to unhealthy foods like granola bars, “organic” doesn't really mean anything. You will still continue to consume processed foods high in sugar and other additives.
6.- Think only about how you can reduce calories:
Losing weight usually involves cutting calories, but that's not essentially what you should do.
It is not necessary to live in a caloric deficit. That will only make you want to drink drinks full of sugar, carbohydrates and more, which won't help you much with your goal.
Just focus on eating naturally, you will consume fewer calories and they will also be healthier calories. Nutrient-rich foods will fill you up and make you feel more energetic.
7.- Not organizing yourself in advance with meals:
Preparing and planning your meals will give you a great advantage in your goal of losing weight. Just think about it, you will have less stress, more time with your family and you will eat deliciously every day of the week.
Prepping your meals is an affordable way to lose weight and love what you eat. You will love doing it.
8.- Falling into the trap of false “healthy foods”:
A food package may say gluten-free, fat-free, sugar-free, and high fiber. But the reality is that when you eat them you will only be replacing one bad item with another.
Fake health foods are full of a lot of chemicals that really affect your body.
When you start eliminating them, your cravings will begin to change. You will include more fruits, vegetables, proteins and whole grains in your diet. Continue with a totally natural diet and you will notice the changes.
9.- Not getting enough sleep:
Even if you have a good diet and exercise routine, you should sleep well.
It is very important for health, at least a minimum of 6 hours and 8 hours per night. It is essential for weight loss and other benefits such as muscle recovery, thinking, hormonal balance and much more.
Take some time for yourself and enjoy a nighttime routine that includes relaxation.
10.- Not drinking enough water during the day:
Drinking water is essential for kidney function, so that you have more hydrated skin and keep your digestive system fully functioning.
Consuming plenty of water helps your kidneys work well, regulating the fluid in the body. It also helps oxygen move through you.
And good news: drinking water can help you lose weight. Drink a large glass before each meal to save space in your stomach.
Your body will thank you!
To know how much water you should consume, follow the following rule: drink about half your weight in ounces, every day.
11.- Eliminate all carbohydrates:
When looking to lose weight, carbohydrates are often reduced, when the only ones you should eliminate are refined ones that are processed into empty calories.
You should not eliminate complex carbohydrates from your diet, since they are important and good for you. These contain the necessary fiber and nutrients, especially to keep you energetic all day.
12.- Not having an “allowed day” (cheat meal):
Indulging in a few sinful foods once a week will motivate you to stay on track the rest of the days.
Just remember, a high-calorie “allowed day” may put you a little behind on your goal.
After the “allowed day” ends, get back on track and continue with your weight loss goal.
13.- Focus only on weight:
For some, checking the scale every day is a good thing. For others, it can be discouraging.
Make the scale your friend, instead of your enemy. Don't get obsessed with the numbers.
Just think about all the energy you have and how well your clothes fit. At that moment you will realize that your body is experiencing a change and it does not necessarily have to be reflected on the scale.
Relax and enjoy the process.
14.- Having a lot of stress:
Stress not only affects your hormones, but also weight loss.
You must learn to relax in all aspects of your life, both at work and at home. Having stress attacks can make you very hungry and that goes against your goal.
Find ways to relieve it, such as running, yoga, a hot bath, or a relaxing night with your friends. These are some activities that can help you calm your emotions.
15.- Thinking that you will never get it:
It may seem to you that losing weight is a slow process, compared to the desire you have to mark it as a “goal achieved.”
Thinking like this only leads to demotivation.
If your results do not come so quickly, recognize that the path is leading you to advance in the implementation of good habits and that will do good for your health and your figure. Think positive, you will surely achieve it!
16.- Do you regularly consume detox smoothies and shakes:
Remember that there are no miracle foods. Detox smoothies, green juices and fat-burning smoothies seem like “a discovery” for losing weight, but in reality they are not.
If you like smoothies, you can include them in your diet, but you should think about the foods you use to make them and what you want to get from them.
Don't try to replace a meal with them. It will be useless, dangerous and unnecessary.
Do you know what would be useful to you? Include a rich and foamy protein shake from Evolution Advance Nutrition to complement your healthy and balanced diet.
The 4 main physiological systems that could be holding you back from losing weight
If you have followed all the recommendations we have just given you and you do not reach the weight you want, it may be time for you to delve deeper into what is happening inside your body.
You may be experiencing abnormal physiological situations in which losing weight and fat becomes quite difficult because the body is not functioning as it should.
The 4 major physiological situations that hinder weight loss are:
1.- The oxygen supply system
Your body's cells primarily run on two things: oxygen and glucose . If any of these are deficient in any way, hundreds of cells in your body will not function well.
Cells make something called ATP or adenosine triphosphate. ATP is the basic energy source for your body and allows each cell to do its part.
Without ATP, nothing works properly. In fact, reduced ATP production is one of the hallmarks of the aging process .
In case your cells do not receive the proper amount of oxygen, nothing in your body will function properly, including weight loss.
2.- The blood sugar control system:
Unbalanced blood sugar levels bring many health problems, including being overweight .
When talking about blood sugar imbalance, there are two possibilities:
- Insulin resistance: chronically high blood sugar levels
- Hypoglycemia: fluctuations in blood sugar. Sometimes it is high and other times it is low.
Both result in an increase in insulin.
The problem behind it is that such a situation creates a feeling of hunger , which is very difficult to control. Therefore, weight loss will be, if not impossible, extremely difficult.
3.- The adrenal system:
The adrenal glands are your body's main defense to control stress .
When the adrenal glands are activated, they produce a series of hormones that help your body deal with stressors , both acute and chronic. One of those hormones is cortisol.
Chronically elevated levels of cortisol increase blood sugar levels, which then raise insulin levels. This, among other things, will prevent you from burning fat no matter what exercise program or diet you follow.
The most effective way to evaluate adrenal gland function is the adrenal saliva test.
4.- The gastrointestinal system:
It is essential for your overall health and well-being that your gastrointestinal system functions correctly.
You should start treating your gut carefully if you are interested in losing weight.
How do you know if you have a dysfunctional digestive system? Any of the following symptoms may indicate gastrointestinal problems:
- Burping after meals.
- Improper digestion (feeling like you have a brick in your stomach after eating)
- Undigested food in feces.
- Smelly feces.
- Burning in the stomach.
- Bad breath.
Autoimmune diseases have links to the gastrointestinal system. From a compromised immune system, to stress hormone imbalances, blood sugar irregularities and many more.
To lose weight, good habits and physiology play a fundamental role
It's like planting a garden; Sun and water are requirements for vegetation to grow. Just like diet, exercise, rest and less stress, they are necessary to lose weight.
If your body isn't functioning properly, neither will your weight loss program.
From now on you know what you can do to change. I assure you that if you do it consistently, you will start to see results.