Losing fat is the most common fitness goal. It looks so easy on paper, but it is so much tougher to achieve than people assume. Most of us spend years trying to get rid of stubborn fat but we still crumble at the sight of cookies. It is this stilted process that leads to a hindrance in our progress. Our New Year Resolutions keep changing and we ask our trainers to do something different because we can’t help but deviate from our healthy lifestyle.
If you have been fighting the fat burning round and feel you will be knocked out once more, it’s probably because you are making certain mistakes without even noticing. By avoiding some of these common fat loss mistakes you can get back in the fat loss game where you get rid of it for good.
Not Consuming Enough Protein
Protein is more than just a recovery nutrient. Yes, it is not just what repairs and builds your muscles. The Journal of Nutrition discovered that with two groups of overweight women who ate the same amount of calories but one consumed 128 grams of protein and the other only 68 grams, it was the former that lost more weight.
This is because protein has the quality to boost your satiety during meals, you feel more full and less hungry, which means even when faced with unhealthy stuff you are less likely to want to binge. But that isn’t all. A diet consistent with protein positively influences the body’s lipid levels and glucose levels which help maintain the body’s muscle to fat ratio.
It is crucial that you are getting the right nutrients. But if you want to lose fat for good, protein should be one of your macronutrients and a part of your daily diet.
The only liquid you should drink is water. It is fine that you like to have tea or coffee for breakfast or occasionally during the day, but too many caffeinated beverages is a big reason your fat loss goals are undermined. The pumpkin spice lattes that you wait all year round for easily have 300 calories in them. Losing fat requires that you consume fewer calories than you are burning so that the fat deposits are used to produce energy for the body.
Alcohol is also bad for fat loss. Having a beer occasionally will not make you less fit, but if you are the person who likes to indulge in weekend binges, all that alcohol is stored as fat. Drinking also impairs your judgment where you think that plate of nachos is an excellent choice for you. All that hard work you did with your diet during the week is ruined.
Healthy Food is not Calorie Free
It does not matter how healthy a certain food item is, you must always eat things in moderation. You will have a difficult time losing fat if you don’t watch how much you eat. It is important that you lose fat by eating whole foods, but overeating whole foods no matter how organic or GMO-free will still end up as fat in your body.
Some examples of healthy foods that we overeat are seeds and nuts. The phytoestrogen, micronutrients, and omegas in these food items are good for health, but the calories they harbor are excessive. Do not skip them altogether. Just make sure that you don’t consume handfuls.
It is difficult to measure nuts and seeds in ounces so make sure that you eat around 10 almonds and no more. Although the fat present in food is excellent, it is still better to have micronutrient food like green vegetables. Veggies do not have that many calories and you don’t feel like you didn’t eat anything at all.
You are Stressed Out
Stress is a silent killer and most people do not understand that. When you are stressing out your body creates cortisol beyond the normal levels. Chronically elevated cortisol is a big reason your body stores excess fat which creates a lot of negative consequences. When your training and diet are perfect, a lot of stress can still keep you from achieving your fat loss objectives.
Although it is not easy to relax, there are plenty of tricks you can try that have a massive impact on your mental state and ultimately our overall health. Try doing yoga in the morning, have a bath, watch a funny movie, or practice 15 minutes of meditation every time you feel it is too much.
Stress also makes you sleep deprived. When you have not had enough sleep your insulin sensitivity drops. You crave food even if the body does not need nutrients and you prefer to eat sugary foods to feel better.
Your Training Is Not Intense Enough
Beginners need to start slow but as you grow accustomed to the weights and machines you need to aim at pushing yourself harder and harder. If you get comfortable, you will hit a plateau. If you are lifting five-pound dumbbells without breaking a sweat that means you have room to push yourself. Women are usually afraid of getting bulky which is another myth.
If you have not achieved your fat loss goal, you still need to give your body that extreme energy needing environment so that it becomes leaner and gets in the habit of burning fat to create energy. Lifting the same weights which your body has now deemed light will not make a difference any further in your journey.