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4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead)

4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead)

The concept of losing weight is simple in theory, but once you combine fitness with the everyday events of our lives—it becomes difficult. Achieving your fitness goals doesn’t require you to abide by a laundry list of rules, but there are a few key principles that serve as the pulse to your success. Before we carry on, remove the typical reasons that many fitness articles and gurus will tell you why you’re not succeeding such as “you’re not working hard enough”, “you need to eat less and move more”, or “you need to try The Blood Type Diet.”

None of these reasons is the solution to your struggles. There are a million fitness articles in existence on the internet–most of them unfortunately, cause more confusion than clarity. Instead of trying to fit yourself into some cookie cutter plan or something that isn’t conducive to your desired lifestyle—take a step back and assess what plan actually works for you in the long term. Here’s the secret that marketers don’t want you to know—most fitness plans work and will lead you to the same destination.

It’s not your genetics, effort, nor knowledge that is holding you back from accomplishing your fitness goals—it’s the lack of attention to the small details. Here are 4 of the most common reasons why you’re falling short with your weight loss goals and what you should do instead.

1. Lack of Preparation

Problem: It’s not sexy and it can’t be decorated to make it more appealing, but preparation is an absolute must. Preparation equals you being organized, under control and helps you to potentially forecast unforeseen obstacles down the road. You schedule in doctor appointments, Friday night Tinder dates, important business lunch meetings, early morning work meetings, and your kids’ baseball games—so why not fitness?

When it comes to succeeding in fitness, at the beginning, your main objective is to knock down the big dominoes. What actions and decisions can make the biggest impact to succeeding with your weight loss goals?

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Solution: Front load your work.

Here is a scenario: Your financial advisor advises you to set aside accounts for your retirement, unforeseen accidents, and dumb mistakes (ok maybe that’s just me). Your advisor is helping you to front-load your work. When you front-load your work, you’re attempting to predict future events that could prevent you from accomplishing your goals. While you can’t predict all future events, you can forecast a couple of scenarios that could derail your fitness goals.

If healthy eating with your busy schedule is a problem, then by front-loading your work, you’re able to effectively prepare for this problem. Knowing this problem, you can have a meal replacement shake or prepared meals in advance so you aren’t tempted to binge eat on the office snacks. Before setting foot in the gym, purging your fridge, or declaring a commitment to “clean eating”—pause and take a step back and front load your work.

2. You’re following someone else’s diet

Problem: Your co-worker lost weight by following the Paleo diet and going to CrossFit multiple times a week. Naturally, you’re inclined to think this is what you must do to lose weight.

However, the beautiful and comforting fact about weight loss is that there are multiple routes to reaching the same destination.

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Solution: Choose a path that specifically works for you

To get from New York City to LA, there are multiple options to get us to our desired destination.

We have trains, cars, planes, helicopters, bikes, and even walking (for the extreme hardcore individual). Besides the different methods of transportation, you have a plethora of routes that can get you there. Some may take longer and won’t be as ideal, but nevertheless you still have the option to do so.

Your methods and routes to losing weight operate under the same philosophy. To lose weight, the most important goal is to be in a caloric deficit (i.e. expend more calories than you consume). After that fundamental concept is established, you have a plethora of options to reach that goal.

Paleo is effective, but so is a Mediterranean diet or even an island style diet that is more carbohydrate dominant. If you love bread and dairy, then a Paleo diet isn’t the best choice of diet for you. Choose a diet that supports your fitness goals and more importantly, choose a diet that complements your preferred lifestyle.

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3.  Program hopping (impatient)

Problem: Start…start over…start again…and start back over once again. Unfortunately, this is how many people treat their health and fitness.

If I was a doctor, I would diagnose this syndrome as someone suffering from “shiny object syndrome”. You start things but never finish them. Something new appears and grabs your attention with the promise of quicker results or less effort required. Being impatient and not sticking with a plan prevents you from establishing what’s working and what isn’t. Being impatient can cause you to make decisions based purely on emotions instead of logic and reasoning.

Solution: Give your program time to blossom.

A caterpillar doesn’t morph into a butterfly instantaneously. Rome wasn’t built with a swift flick of the wrist. Marvin Gaye didn’t record ‘Let’s Get It On’ in three hours. Academy award films aren’t shot in three days.

Accomplishing feats requires more than an overnight commitment. Results come down to a simple math equation.

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Consistency + repetition + patience (i.e. time) = long term and sustainable results

Let your program runs its course before making a sudden and rash decision.

4. Over-reliant on tactics

Problem: Meal timing. Obsessing over the optimal ratio for protein synthesis. Should I eat brown rice or jasmine rice? Sweet potatoes or red potatoes? Three meals a day or five meals a day? What’s the best specific time to workout? These are just a few examples of what I like to call minor tactics. These minor tactics are the icing on the cake. But, what’s the point of worrying about the icing if your cake isn’t looking good or falling apart?

Solution: Foundation comes first.

This is how your fitness should be viewed. Before you worry about meal timing and protein synthesis or any other nutritional minutiae—focus on mastering the fundamentals of nutrition. If you’re not eating healthy meals consistently day in and day out, then that’s where your focus needs to be at. At the beginning, you want to knock down the big dominoes that will have the biggest impact on your weight loss goals.  Don’t major in the minutiae.

More by this author

Julian Hayes II

Author, Health & Fitness Coach for Entrepreneurs, & Speaker

Starting Today, Stop These 6 Things to Become the Best Version of Yourself 5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym 4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead) 7 (Surprising) Actions to Take For Guaranteed Fat Loss 7 Simple Actions Practiced Daily By People Who Love Themselves

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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