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Published on April 26, 2019

Why You’re Struggling to Lose Weight (And How to Fix It)

Why You’re Struggling to Lose Weight (And How to Fix It)

Many years ago, I struggled with obesity. It was a time where I was on the 2 for 1 Burger King diet.

The first 30 lbs were quite easy to lose, the remaining 90 lbs were extremely hard to shed off. The reason why it was so hard? Because I didn’t know what to do. This is when I decided to copy what people were doing at the gym, starving myself, over consuming on certain meals and the list goes on.

Eventually, I came to the realization that I was struggling to lose weight and needed to learn how to fix it. And when I learned how the right way to lose weight, I could lose 110 lbs of body fat:[1]

    Why I was struggling? Because I lacked the knowledge of what to do.

    How to fix it? By learning what will work. Not what I think might work, but what actually works.

    Based on experience, I can honestly tell you that 7 out of 10 personal training clients share the same problem. They’re struggling to lose weight. When this situation arises, it’s all about analyzing the amount of output and input in our bodies.

    Going to the gym and doing random exercises is not enough anymore. It’s all about building a customized plan that works for you. Same with nutrition, someone else’ diet may or may not work for you. Finally, we need to consider lifestyle behaviours as well.

    1. Over Consuming Protein

    There was a time when protein shakes would have 50 to 100 grams of protein per shake. It wasn’t until this study came out that it was determined that per meal we can only ingest 20g to 30g of protein every 3 to 4 hours.[2]

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    Every person varies on timing and needs. Instead of having 2 chicken breast per meal (which has approximately 62 grams of protein), have 1 chicken breast per meal (31 grams).

      2. Confusing Complex Carbs vs Simple Carbs

      Eating a slice of bread is not the same as eating 4 cups of sweet potatoes. Simple carbs are digested quicker by the body leaving you hungry. However, complex carbs take time for the body to digest.

      Simples carbs are found in food such as fruits, milk, soft drinks and more. Complex carbs are found in food such as whole grains, beans, vegetables and more.

      Simple and Complex serve different purposes.

      Eating simple carbs is recommended before starting a workout if you have not eaten anything for the past 2 to 4 hours. This way you have a boost of energy.

      Eating complex carbs is recommended at least 30 to 45 minutes after a workout so you can replenish your glycogen levels. Eating this way will you feel satisfied after workouts, so there is no craving.

        3. Not Hitting All the Muscle Groups

        It’s not only about doing abdominal workouts and cardio. It’s about hitting all muscle groups 2-5 times a week for significant impact in the body. Beginners should start with compound movement (which target more than one muscle group).

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        A simple guideline would be 1-3 sets of 8-12 repetitions, with a 30 second to a 1:30 break in between sets.

        Squats target the lower body, while the Glute-Bridges primarily targets the glutes and hamstring. Dead Push Ups target the upper body (front) and Downward Dog targets the upper back.

        All exercises above target the core muscle, which is why I love to leave the plank for last. The Plank targets all muscle groups if done correctly.

        Squats

          Dead Push Ups

            Downward Dog

              Glute Bridge

                Plank

                  4. Confusing a Cheat Meal for a Cheat Day

                  It’s not bad to break your diet from time to time. After all, we’re humans! The problem is when we over indulge ourselves.

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                  Planning for one cheat meal a week will not cause major impacts to the body in regards to gaining weight. However, a cheat day will have an impact on the body to gaining weight and feeling bloated.

                    5. Skipping Meals

                    If your body is accustomed to eating a certain times during the day but you skip a meal, the body identifies this as something in the body is changing; therefore the next meal you decide to have will be stored in to our bodies as fat as a mean to survive.

                    Unless you’re doing intermittent fasting, you shouldn’t skip meals. Even then, you have to know what foods to eat so the body does not store it as fat.

                    What you shouldn’t do is skip a meal for weight loss purposes. What you should do, is plan out your day or week of the meals and snack you’re going to eat and focus on portion control, balancing your proteins, carbs and fats, and drink lots of water.

                      6. Eating till You’re Full

                      We need to be aware of the amount of food we put on our plate. There needs to be healthy portions of carbs, fats, and protein on our plates.

                      Instead of having 85% of your plate full of pasta (carbs), only put in 35%. Fill the rest up with as much green vegetables as you desire, then have 40% of protein (chicken breast) and 25% of fat (avocado).

                      Below you will find an example of a portioned sized meal:

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                      • Asparagus: 50% (Green Vegetables)
                      • Grilled Zucchini: 30% (Green Vegetable, Low Carb)
                      • Grilled Salmon: 20% (Protein & Fats)

                        7. Insufficient Sleep

                        The bodies needs to recover and process everything that it has gone throughout the day. Not only does sleeping help you fight night cravings, but it also helps to increases physical activity output because you’re well rested.

                        Can’t sleep at night? Here are a couple of solutions:

                        • Don’t bring your phone to the bedroom
                        • Put a timer so you can remind yourself to go to bed early
                        • Don’t eat anything heavy before going to bed

                          If you’re struggling to lose weight, these are some potential causes that you should check in with yourself.

                          Follow the above weight loss hacks, and gradually you’ll find yourself losing some weight and leading a healthier lifestyle. Keep it up!

                          Featured photo credit: Zach Rowlandson via unsplash.com

                          Reference

                          More by this author

                          Sergio Pedemonte

                          CEO and Certified Personal Trainer of Your House Fitness

                          How to Build Endurance Fast and Enhance Stamina 10 Best HIIT Workout Exercises to Burn Calories Fast Can You Really Detox Your Body to Achieve Weight Loss? 10 Lower Body Workouts Anyone Can Try at Home Why You’re Struggling to Lose Weight (And How to Fix It)

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                          Last Updated on October 23, 2019

                          50 Habits of Highly Successful People You Should Learn

                          50 Habits of Highly Successful People You Should Learn

                          If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                          That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into fifty key points.

                          Here’re 50 habits of highly successful people you should learn:

                          1. Believe It to See It

                          Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                          2. See Problems as a Wonderful Gift

                          While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                          3. Keep Looking for Solutions

                          Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                          4. Remember It’s All About the Journey

                          Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                          5. Feel the Fear and Do It Anyway

                          There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                          6. Always Ask Productive Questions

                          It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                          7. Understand the Best Waste of Energy Is Complaining

                          Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                          8. Don’t Play the Blame Game

                          Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                          9. Maximize Your Strengths

                          Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                          10. Be in It to Win It

                          Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                          11. Know That Success Attracts Success

                          People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                          12. Actually Choose to Be Successful

                          Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                          13. Visualize, Visualize, Visualize!

                          You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                          14. Be a One-Off Original

                          Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                          15. The Perfect Time to Act Is Now

                          Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                          16. Keep Learning, Keep Growing

                          Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                          17. Always Look on the Bright Side of Life

                          Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                          18. Having a Bad Day? Do It Anyway!

                          We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                          19. Sometimes Risky Business Is Needed

                          Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                          20. Accept Challenge All the Time

                          Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                          21. Make Your Own Luck

                          In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                          22. Ignite Your Initiative

                          While many people are reactive, successful people are proactive – taking action before they have to.

                          23. Be the Master of Your Emotions

                          Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                          24. Champion in Communication

                          Consciously working on effective communication skills gets anyone closer to success.

                          25. Plan Your Life Strategically

                          Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                          26. Become Exceptional at What You Do

                          To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                          27. Choose to Live Outside of Your Comfort Zone

                          While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                          28. Live by Core Values

                          Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                          29. Realize Money Isn’t Everything

                          Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                          30. Don’t Get Carried Away

                          Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                          31. Self-Worth Is Not Tied to Success

                          Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                          32. Kindness Breeds Kindness (And Success)

                          Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                          33. More Humility, Less Arrogance

                          Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                          34. Change Opens New Doors

                          People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                          35. Success Requires a Healthy Body

                          It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                          36. Laziness Just Doesn’t Exist

                          Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                          37. Resilience by the Bucket Load

                          When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                          38. Feedback Is Just Another Chance to Improve

                          How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                          39. Your Vibe Attracts Your Tribe

                          If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                          40. Can’t Control It? Forget It

                          Successful people don’t invest time or emotional energy into things which they have no control of.

                          41. Swim Against the Tide

                          Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                          42. Alone Time Is Valuable Time

                          More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                          43. Self-Standard Is Higher Than Most

                          Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                          44. Failure Isn’t Rationalized

                          While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                          45. Down Time Is an Important Part of a Routine

                          Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                          46. Career Isn’t Who You Are, It’s What You Do

                          Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                          47. Be Interested in Only the Path of Resistance

                          While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                          48. Follow Through

                          Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                          49. Invest in All Your Dimensions

                          We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                          50. Put Your Money Where Your Mouth Is

                          To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                          So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                          More About Success

                          Featured photo credit: Juan Jose via unsplash.com

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