Remember the goals we set in the new year? Recall number 1, lose weight. How’s that going? If it is bad, then we have a little over two months to get you that Christmas bod.
Now, the how-to, is quite obvious; work out, eat veggies and drink your water.
Sadly, many still do not see substantial results. Either that or the progress is slow. This breeds frustration which makes the journey more of a chore.
It’s bad, yes, but before you throw in the towel, let’s chat a little about what might be derailing your progress.
Portions
Healthy food is great. Meal plans like (OMAD) one meal a day are even better. Nonetheless, large portion sizes will negate their effectiveness. In the end you end up packing up more calories which are way harder to get rid of.
To manage how much you consume, try using smaller plates or bowls.
Neat: Non-exercise activity thermogenesis
That hour in the gym sadly just doesn’t cut it. Nevertheless, coupled with NEAT the results are almost certain. The reason here being that your body remains active burning calories all through the day as opposed to just that one hour.
To get your NEAT up try taking the stairs, doing chores, walking every hour, and moving around every so often in the office. The idea is not to stay seated or inactive for extended periods of time.
Insulin resistance
Insulin peaks every time you eat. If it is spiked often, then the body develops insulin resistance. That means you burn energy from the food you eat and not the fat stored in your body.
Hence to carb this (pun intended) simply manage the number of meals you have. Moreover, try intermittent fasting which allows your body to tap into the fat reserves during the fasting period.
Low water intake
Thirst is unfortunately mistaken for hunger by many which leads to unnecessary snacking. Moreover, water is one of the easiest ways of boosting your metabolism.
Cold turkey approach
Like everything else, weigh loss is a process. Hence, cutting off some foods completely and right away might not work. After a while, the cravings take over which lead to a binge cycle. To have consistency which leads to results therefore, you have to work out a slow weening process. Remember, weight loss is a journey not a sprint.
Stress
Unfortunately, stress prompts emotional eating. The overload of food with minimum activity then leads to weight gain. To manage stress, find activities that dim the darkness. Go outside for a walk, seek help, meditate and practice affirmations.
Lack of consistency
Diets and exercise only work if there is consistency through and through. Cheat days are allowed but zero days aren’t. Having an accountability partner will play a huge role in keeping you encouraged and excited for your journey. Moreover, take photos as they help you see change unlike the scale which is not as reliable.
Above all, making sure your journey is toxic free is of importance. This journey should not at all run your life. Live through it, go on dates in your process, wear that outfit in your process and explore that opportunity while still in your process. Weight loss is not your life, it is just one tiny fraction of it. Always remember that.
