First off, let me start off by saying that not everyone needs to lose weight and not everyone wants to lose weight. This article is meant to shed some light on those who are stumped on their weight loss journey. If that sounds like you, please read on.
So, you think you’re doing everything right. You’re eating clean, working out and getting plenty of rest. And yet, you’re stuck at the same weight and can’t figure out why you aren’t losing any more fat. While there are many possibilities for weight loss plateaus here are some that I see most often in the fitness community.
You’re eating too much
Healthy eating doesn’t mean you can eat a ton of it! Take fruit for example. A smoothie is a great healthy snack, but overeating fruit can get in the way of your weight loss progress. Be mindful of what you eat and listen to your body for hunger cues. Practicing mindful eating is a great way to slow down, eat less, and enjoy food more. Don’t forget to check portion size. Make sure your meals are chock full of fresh organic vegetables, healthy fats, and protein. It’s important to make sure you’re getting enough of each macro-nutrient, so you feel satisfied after eating. I find that most people who are overeating aren’t aware of how much they are eating or snacking throughout the day. Keep a food journal to track how much you are consuming.
You’re not working out hard enough
Pay attention to how your body feels during and after exercise. Is your workout easy? Do you feel challenged? Can you do more? Are you bored? Ask yourself these questions during your workout to gauge whether or not you should step up your game. I genuinely believe in periodically reassessing your workout. As your body gets used to exercise, you hit plateaus. You’ll want to change things up a bit as you go. How you do this depends on the type of exercise you’re doing. If it’s cardio, you can go further or increase your pace and intensity. If it’s weightlifting, you can add weight or increase your reps. Mix up what you’re doing to keep it tough. Either way, keep an eye on your heart rate and make sure you’re pushing your body a little bit more as you progress. If it doesn’t challenge you, it doesn’t change you!
You may have candida overgrowth
When yeast concentrations reach a certain level in your body, it will spread from its normal home in the large intestine, into the small intestine. From there, yeast spreads to the bloodstream through small holes that create the leaky gut syndrome. This allows toxins to spread through the bloodstream which wreaks havoc on the immune and nervous systems by causing inflammation that contributes to heart disease, chronic disorders, including thyroid disorders that make it difficult to lose weight.
The first step to treating candida overgrowth is to starve it. Candida thrives on sugar, so start by eliminating sugar in all of its simple forms. Next, you will want to supplement with a natural anti-fungal and rebuild the good bacteria that typically keep your population under control.
You may have insulin resistance
Insulin resistance is when cells in your muscles, body fat and liver stop responding to the signal that the hormone insulin is trying to send out, which is to grab glucose (aka blood sugar) out of the bloodstream and place it in our cells as our primary source of fuel. As insulin resistance develops, your body fights back by producing more insulin which locks the fat in the fat cell, preventing it from being used as a source of energy. Over time, if ignored, the cells in your pancreas that are working overtime to make insulin get run down and can no longer keep up with the demand for more and more insulin which in turn can lead to type 2 diabetes or non-alcoholic fatty liver disease. Yikes!
If you suspect you have insulin resistance, you will want to address it right away. There are several ways to reverse insulin resistance however here are a few excellent strategies you can implement right away: cut out processed foods and sugar, eat more high nutritious fats, choose slow-burning carbohydrates, workout, and support your gut with high-quality supplements.
You’re not getting enough water
Did you know that it’s relatively common for people to confuse thirst for hunger? If you’re trying to lose weight, it’s important to understand the difference between how it feels to be hungry and how it feels to be thirsty. Otherwise, you could be consuming more calories than you need, which makes it harder to achieve your weight loss goals. Drink water at regular intervals throughout the day, even if you don’t feel thirsty, and you’ll have less of a chance of becoming dehydrated. Also, when dehydrated, your body begins to retain fluid causing you to look puffy and feel uncomfortable. I suggest you carry a bottle of water around with you throughout the day to serve as a reminder to stay hydrated.
Fitness is a lifestyle. You’re in this for the long run, so approach it with the right mindset, so you don’t get discouraged. Weight loss is not puzzling if you have the proper knowledge to move forward. It’s time to fine-tune your weight loss program and get back on the path to a healthy weight. Slow and steady progress and then one day it becomes second nature.