Are
you frustrated and struggling to lose weight and no matter what you do nothing
is working? Is the weight loss formula that always worked for you in the past
no longer working or giving you the results you’d like?
A
common complaint I hear is, “I’m eating healthy, exercising every day, doing
everything right, and I just can’t seem to lose weight.”
A
few subtle changes and tweaks may be all you need to breakthrough your plateau.
Take an hard and honest look at the following list for possible reasons your
weight loss has stalled.
♦
Breakfast consists of a syrupy, artificially-sweetened latte and bagel or you
skip breakfast altogether. Or, maybe you’re eating the same old breakfast of
egg whites and oatmeal every single day.
♦
Your diet is deficient in protein and carb heavy. Aim for one gram of protein
per pound of bodyweight in divided doses throughout the day. High-protein foods
promote greater thermogenesis (fat burning) and satiety than high-carbohydrate
and low-fat foods. Diets with plenty of both protein and fiber will decrease
the hormone ghrelin, reduce hunger and craving and support fat loss compared to
a carb heavy diet.
♦
You fail to prioritize the importance of organic grass-fed and free-range over
conventionally-raised meats. The old saying “you are what you eat” applies
here. When you eat animal protein that is not organic, your body gets a good
dose of synthetic hormones, antibiotics, grains, genetically engineered corn
and soy and a load of other chemicals. Eating conventionally-raised,
non-organic animal protein disrupts hormones, causes digestive dysfunction,
estrogen dominance, increases inflammation, and as a result, your waist line
and body fat increase.
♦ Food is information! Particular foods signal
your body whether to store or burn fat. The right foods also signal your brain
you’re full.
♦
Are you tipping the tea cup too often? How much alcohol are you consuming each
week? Each night? Drinking as little as one ounce of vodka will slow your
metabolism by as much as 73 percent. Realize that if you drink a couple of
glasses of wine every night, it’s going to be very difficult to lose body fat
and belly fat.
♦ You’re not practicing mindfulness when you
eat and before you know it you’ve consumed enough food to feed a family of
four. Sit down during meal time, turn off your cell phone, TV and computer.
Chew thoroughly. Set your utensil down between bites.
♦
You’re a grazer: someone who eats every 2-3 hours. Every time you snack,
insulin rises and sends a message to store fat. Stick to 3 meals daily and if
you are truly hungry enjoy a healthy snack guilt free.
♦
You’re overly stressed and your idea of stress management is consuming a couple
of cocktails every night or numbing your emotions by eating an entire package
of gluten-free cookies. Find a healthy way to release stress and calm your
nervous system: yin or restorative yoga; walking your dog; reading; listening
to relaxing music in an Epsom salt bath……..
♦
You fail to value the importance of 7-9 hours of restful sleep every night.
♦
Are you exercising TOO much? Are you over-doing cardio? Is long-slow distance
(LSD) cardio/aerobic-style exercise your only form of exercise?
♦
Do you spend your time at the gym on the eliptical machine, treadmill or
stairclimber expecting a different result in lieu of hitting the weights or
sprinting? Take your workout outdoors and onto the track or find a hill or some
stairs and sprint! Don’t be afraid of lifting heavy weights (as long as you’re
form is pristine). Follow the exercise programs found in Fat Loss Revolution.
♦
Weight training, if done at all, consists of lifting nothing heavier than 12-15
lb. dumbbells. Yes, there’s a time and place for lighter weights, but as you
progress lifting heavy enough weights to stimulate a hormonal response without
compromising form and technique is the formula for fat loss. Periodize your
workout programs by manipulating reps and sets.
♦
Underestimating the importance of rest days and balancing more intense workouts
with calming, parasympathetic yin-style activities. Schedule yoga, Qi gong, Tai
chi into your week.
♦
You’re suffering from hormonal imbalances caused by any number of things:
faulty digestion, insulin resistance, estrogen dominance, birth control pills,
toxic overload, a congested liver, excessive stress, thyroid dysfunction,
over-exercising, unstable blood sugar, sleep deprivation, chronic inflammation
or nutrient deficiencies – all which affect your metabolism and can hinder fat
loss. It’s vital to prioritize the balance these two hormones first: #1,
insulin (what you choose to eat) and #2, cortisol (how you manage stress;
healthy adrenals) for a successful Fat Loss Revolution.
♦
You sit all day long and seldom get up and move. Take periodic breaks from
sitting.
♦
Variables you’re not aware of that can hinder fat loss: your body is inflamed,
bloated and puffy from hidden food sensitivities, you’re ingesting an excessive
amount of carbs, possible underlying virus, bacteria infection, Candida or
parasites, toxic overload or oxidativestress.
♦
You’re undernourished and overfed, a very common and overlooked issue that leads
to nutrient deficiencies or excesses. Possibilities are malabsorption issues,
gut dysfunction, infections, dehydration or the wrong food choice.
♦
Are you focused on counting every calorie? All calories are not created equal.
A chicken breast at 300 calories vs bagel at 300 calories have a completely
different effect hormonally, metabolically and on your level of satiety. It’s
the hormonal response that matters.
♦
Are you weighing yourself every day? Remember, there’s a difference between
weight loss and fat loss. Ditch the scale and instead focus on how your clothes
fit, take photos every two weeks or hire a qualified coach to measure your body
composition.
♦
Your system is on toxic overload from chemical exposure, heavy metal body
burdens, Rx or OTC drugs, estrogen dominance, Candida, obesogens or any number
of things. For healing to occur, it’s crucial to identify the root cause.
♦
Your digestion is in chaos. An optimal functioning digestive system is key for
a healthy body. Many fail to recognize the importance of a healthy functioning
gut, adequate stomach acid and balanced gut flora as factors for overall health
and fat loss.
♦
Your metabolism is damaged from years of dieting, fasting, sleep deprivation,
counting every calorie, excessive exercise, prolonged stress, excluding fat in
your diet…….
♦
Are you changing too many things at once? Commit to one or two small changes
per week. Over time those small changes create profound transformation.
♦
You're not seeing results after a week or two and jump to the next best (worst)
thing. Any result oriented program that is not a quick fix requires a mindset
of fat loss as a lifestyle vs one of instant gratification. It’s an ongoing
process.
These
common fat loss mistakes definitely encourage thinking outside of the
conventional weight loss box. The good news? Solutions that promise permanent
fat loss in a healthy manner and as a healthy lifestyle, we can help you in Life Mentoring Program.
Determine what works for you and leave the rest to us.
Remember,
fat loss is a journey…..a process and a lifestyle.
Having a solid plan to
follow encourages a positive and successful outcome.
Be
patient. Be consistent.
