Weight Loss Frustrations: How To Crush Challenges Losing Weight
How easy would you say is losing weight? According to time magazine the weight loss industry is worth $66.3 billion dollars. This includes diet pills, meal plans and fancy gym memberships. I'm sure you've heard "just take this pill or supplement" or "buy this exercise equipment". You have everything you need at your disposal. If it's that easy then why do so many people struggle? The truth is, there is no one size, super quick fix to losing weight. But if you change a few things, the process can be a whole lot easier. It does not have to be complicated. And, the earlier you realize this, the better! Here are common challenges associated with weight loss and how you can easily beat them. Your Brain might be in the way I know what you might be thinking, "how can my brain be affecting my weight loss?" Well medically, it has been shown that in some people, the brain can be the cause of their weight loss plateaus. According to Fatima Cody Stanford who is an Instructor of Medicine and Pediatrics at Harvard Medical School, your body has its own standard weight scale. This means that your body loves being at a certain weight. This is known as homeostasis. It is your body's way of fighting to keep things the same or stable. It resists change and all your efforts to reduce body fat. Do you like drastic change in your life? Well, neither does your body. No matter how hard you try, your weight always falls within 5 to 10 pounds of a certain baseline. And, when you try to lose some weight, your body uses your brain to fight back in order to maintain this baseline. This can be frustrating! Trust me, I know! So, how do you get rid of this issue? Step Up Your Workout If you've been going to the gym, say three times a week change it to four or five times. You don't want your body getting accustomed to three times so you simply step it up a bit. If three days is your max then increase the time spent and intensify your workout sessions. Do you run? Then start running or brisk walking. Change up your routine and the type of workouts that you do. For example: 1 Hour of Gym to 45 minutes and 15 minutes of HIIT 30 minutes of walking to 20 minutes of walking and 10 minutes of running Finish up with some high-intensity cardio. The whole essence of this is to get your body ready to meet new caloric demands. Your Macronutrients (carbs, protein, fats) Are Not In Line With Your Goals One of the first things most people do when they want to lose weight is to decrease their carb intake while increasing their protein and fat. Carbs are demonized. After a while, their macronutrients might read something like 50% protein, 35% fats and 15% carbs. This is fine, but as they continue to gain muscles and lose fat, macronutrients have to be modified in order to match the need for glycogen replenishment. It just depends on your goals. All this macro information simply means that you need to eat from all nutrition sources. Some periods you may need to consume more carbs than proteins and fats. Other periods might be a bit more of a balance. The ratios might vary, but it's always advisable to consult a professional like a dietician to know the right ratio for your body. You're Not Motivated Anymore There is a reason you want to lose weight. It could be so your clothes fit better or to boost your confidence. Whatever the reason, take a step back and try to get into that zone again. It might just be what you need to get over your weight loss plateaus. Lack of a Support System or Accountability This might seem like a small issue, but it's not! Not having the right amount of social support or accountability during your weight loss journey might be the reason you're not losing any weight. Research has shown that having family members or friends that are in support of your weight loss goals can go a long way toward ensuring weight loss success. Support encourages you to continue making good decisions. Now, how can you remove this challenge from the equation? Search for a Partner Look for someone who likes to exercise or eat healthy meals. Trust me, it's easy to find someone that's looking to lose weight or maintain their weight goal. Accountability will help you stay on track because you have to give an account of your actions. If you missed a workout then your workout partner would not have support. Your self-image would also be a bit low due to regret. Keep in Touch Don't isolate yourself because you might feel overweight or ashamed. You need support to get back on track, so answer those texts and pick up those calls. There is great value in "give and take" Show appreciation when necessary. Thank your friends and family for their support and when the time comes return the favour and assist others in achieving their weight loss goals. Don't Just be a Spectator, Join in! Socialize, participate in family get-togethers, local exercise classes or neighbourhood occasions. You'll get much more support than you think just by joining in. Your Body Might be Adapting to your Routine If you've been hitting the gym often but you've not noticed any changes, then it might just be your body adapting to your fitness routine. When you perform the same movements repeatedly, your body gets used to these movements but learn how to be better at them. This is helpful if you are an athlete, but if you're not, then it might affect your weight loss goal. To easily manage this issue, all you have to do is alternate your workouts. Try something different every day. Discover fresh exercise routines and new body movements. This way your body will not get used to only one form of movement. Your Eating Habit and Lifestyle To lose weight and live a healthy life, you need to be careful of your lifestyle and watch what you eat. It's not all about hitting the gym! From your schedules and daily routines to how you spend your time, and your pantry – all of these can go a long way to make your weight-loss goal either a success or a failure. Want to make sure this is not a problem? Then you should focus on taking high-quality foods in fitting portions. Reduce the amount of processed and junk foods, and sweets (cakes, cookies, white bread) that you consume. Also, modify your daily routine and schedule to fit a healthy lifestyle. Yes, taking supplements and buying equipment can help you lose weight. But it's not that easy or everyone would be in shape! Other factors come into play like your mental health, your support system and your lifestyle. These, in general, can either push you towards achieving your weight loss goal or hinder you from getting anywhere. But the best part is, it's all up to you! Don't let frustrations keep you from losing weight. Focus on each challenge and and overcome it. You can easily crush whatever weight-loss challenges you are having. Which major weight loss frustration will you work on? Leave your answer in the comments section.
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