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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

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                          Sergio Pedemonte

                          CEO and Certified Personal Trainer of Your House Fitness

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                          Last Updated on February 11, 2021

                          The 20 Most Creative Instagram Accounts That Will Inspire You

                          The 20 Most Creative Instagram Accounts That Will Inspire You

                          Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

                          Here are our 20 top creative Instagram accounts that you should be following today.

                          1. Humans Of New York

                          Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

                           2.  Paris in Four Months

                          Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

                          3. Civilized Caveman Cooking

                          George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

                          4. Andrew Knapp

                          Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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                          5. Idafrosk

                          Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

                          6. GrandmaBetty33

                          Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

                          7. Maya_on_the_Move

                          Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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                          8. Leoleoparis

                          Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

                          9. Jacob Santiago

                          Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

                          10. Julie’s Kitchen

                          Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

                          11. iloveplaymo

                          iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

                          12. “Red” Hong Yi

                          Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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                          13. Alexis Diaz

                          A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

                          14. Murad Osmann

                          Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

                          15. Simone Bramate

                          Simone Bramate is a storyteller who just so happens to take delightful photos as well.

                          16. Willie Kessel

                          Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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                          17. Nick Ulivieri

                          Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

                          18. Jo Jerry

                          Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

                          19. GoPro

                          GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

                          20. Vin Farrell

                          Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

                          Featured photo credit: Andy via flickr.com

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