People spend so much time counting calories and working out when trying to lose weight.
This, of course, is essential to proper weight loss. However, sometimes we spend so much time focusing on the things we should do, that we actually neglect our focus on the things we shouldn’t do.
Sometimes, we develop small habits in our lives (some of which don’t even seem related to weight loss) that end up sabotaging our diet and exercise efforts and actually lead to us not losing weight at all!
Check out this list of jeopardising habits and see if any of them apply to you.
Do you focus 24/7?
Our bodies naturally create an enzyme called lipase, which inhibits the buildup of body fat. This was discovered by researched at the University of Missouri-Columbia.
When we sit down for long periods of time (primarily when we’re focusing on work), our bodies actually stop producing this compound. This is a nightmare for fat loss.
Make a conscious effort to stand up and walk around a little at least every hour, and you’ll burn up to 13% more fat!
Or even better, fidget all day! Moving around and tapping your feet can increase your calories by up to 54%.
Do you get enough sleep?
This was a big one for me when I worked long hours. Not getting enough sleep makes our body go into survival mode, which actually makes us crave carbohydrates and makes the body store fat very easily. If you’re not losing weight, it could be because you aren’t snoozing enough!
The American Journal of Clinical Nutrition conducted a study which found that women who slept for less than 4 hours per night ended up eating 300 more calories the following day. This could equate to upwards of 31 pounds over the course of 12 months.
I find the best way to find out whether or not you’re getting enough sleep is to do a consistent test on yourself. Try sleeping for 7 and a half hours per night for a week straight, and if you’re up before for your alarm, you can probably get by on a bit less.
If you’re hitting the snooze button every morning, you should increase it to 8 or maybe even 9 hours per night. It’s important to truly know how much sleep you need in order for you to feel good and for your body to run properly. Don’t just go off whatever you hear on the TV (or read on the internet!).
The better your body is running, the less likely it is to hold fat – fact! You can find some tips on how to improve your sleep in this article that Suzie wrote.
Are you stressed out?
Stress is often one of the main factors when people are eating clean and exercising, yet not losing weight. Honestly, it’s an absolute nightmare.
The reason for this is because when you’re stressed, your body releases massive amounts of cortisol – a stress hormone. One of cortisol’s main side effects is that it increases the body’s tendency to store fat.
Try and take the necessary measures to reduce the amount of stress you have in your life. This could be meditation, listening to music or spending some quality time with your family. Whatever works for you, it’ll have an amazingly positive effect on your body and your weight loss.
I’ve personally found that along with exercise, the best ways to reduce stress is through mindfulness meditation and yoga. You can click here to see our mindfulness meditation step-by-step guide, or you can click here to find out more about yoga for stress and anxiety!
Are you eating too many processed foods?
To be on the safe side, I would strongly recommend saying no to any refined foods. This includes crisps, white bread and all of those packaged foods which secretly contain a ton of sugar.
All of these processed foods will lead to inflammation within the body. Among a ton of other health issues, inflammation is linked to fat storage, especially around the belly area. If you’re not losing weight, this should be one of the first things you look at.
The best way to minimise this process is to stick with whole foods such as vegetables, whole grains and even fruits.
Suzie wrote this article which included her 15 tastiest meals under 500 calories – and they’re all super healthy too!
Don’t pass on the weights room
When you’re looking to lose weight, the majority of your results will be from cardiovascular exercise. However, this is all due to calories burning directly from activity – the actual energy you spend while doing cardio.
However, when you lift weights, especially with high intensity, you keep your body in fat-burning mode for hours afterwards. Also, even if you put a little more muscle on your frame, you will burn more calories while in an idle, resting state.
Stop skipping the weights room and going straight towards the treadmill… start pumping those guns and doing your squats, this could be a huge factor in why you’re not losing weight!
Do you always pay by card?
Not many people carry cash anymore, do they?
But did you know that when people pay for their groceries and meals with their card, they actually end up buying significantly less healthy foods than those who pay with cash, says a study in the Journal of Consumer Research.
Those who eat the junk-food are perfectly aware of the unhealthy ‘treats’ that they’re buying, but because they didn’t immediately feel the loss, they give in easier to impulse-buying. We’ve all been there, right?
Do you drink enough water?
Water is super important when it comes to fat loss. It helps to suppress our appetite which makes us less likely to binge eat.
But what’s arguably more important is that water helps our kidneys function properly. When you’re deficient in water, our bodies turn to the liver for support. Because the liver is working too hard, our bodies end up storing fat rather than burning it off.
If you’re wondering how many calories you should be taking in each day, I would recommend you take your bodyweight in pounds and cut it in half. This is how many ounces you should be drinking on a daily basis, especially if you’re exercising.
This means the whole ‘8 cups a day’ rule only applied to somebody who is 128lb. I don’t know about you, but that certainly isn’t enough for me! Start getting that water in and watch your weight loss speed up.
Are your numbers off?
This is a huge problem for most people when trying to lose weight – they don’t know how much they should be eating!
It’s not enough to simply eyeball your meals. Just because you don’t think it’s a particularly big meal doesn’t mean that it’s the right size in order to lose weight.
It’s too much to explain in this blog post, but at the bottom of the screen you can check out my private video where I explain exactly why you’re not losing weight, along with the blueprint I use in order to get results every single time. It works time and time again.
Perhaps you’re not being aggressive enough?
One of the best ways to lose weight is to use a faster approach to begin with. It’s not particularly motivating when you step on the scales to see that you’ve lost 1 pound, or even half a pound.
By using a program which is more focused on fast fat loss, you can shift 10 pounds in the first few weeks. This is extremely motivating and it really gets you in the right frame of mind to work hard and continue to get results.
If you’re looking for a step-by-step plan which will help you lose weight as quickly as possible in a healthy manner (no starving yourself – the diet consists of 3-4 meals per day), you should really consider taking a look at our 30-Day Weight Loss Challenge.
It’s a month-long weight loss program we’ve put together using the most effective weight loss methods (from both science and personal experience), specifically designed to help you shift between 10-20 pounds of body fat in 30 days – all for less than the price of ONE personal training session.
However – we don’t want somebody’s money if they’re not completely satisfied with the result. For this reason, we offer a 30-day money back guarantee to anybody who follows the program and doesn’t get the desired result. If you follow the program for 30 days and you haven’t lost more than 10 pounds, just drop us an email and we’ll be more than happy to offer you a full refund.
We’ve eliminated all the risk, so the only way you can possibly lose out is by not getting involved. Besides, you won’t want a refund when you see the kind of results it’ll bring you – trust me!
To get started with the challenge, or to find out more information, you can check it out here.
it’s a badass product!
I hope this article has opened your eyes to a few of the potential reasons you’re not losing weight. I hope you can go ahead and implement a couple of these tips and watch your fat loss results soar!
I’d be super grateful if you could share this content on social media – but only if you’ve found it to be valuable! You can pin it to your Pinterest profile using the pretty image at the top of the article, or you can share it using the social buttons below.
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If you have any questions at all, please do feel free to reach out at email@example.com! I always respond to my emails and I’d love to hear from you.
I appreciate your time, see you in the next article!