Advertising
Advertising

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]

    Advertising

    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).

        Advertising

        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.

                  Advertising

                  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:

                      Advertising

                      • 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

                          10 Lower Body Workouts Anyone Can Try at Home Why You’re Struggling to Lose Weight (And How to Fix It) 14 Healthy Easy Recipes for People on the Go Do Vitamins for Weight Loss Work And How?

                          Trending in Physical Strength

                          1 12 Causes of Lower Right Back Pain (And How to Relieve It) 2 11 Best Core Strengthening Exercises to Do At Home 3 What to Eat When Constipated? 10 Foods to Improve Your Gut Health 4 9 Myths About the Aging Process You Can Definitely Ignore 5 20 Delicious and Healthy Breakfast for Weight Loss

                          Read Next

                          Advertising
                          Advertising
                          Advertising

                          Last Updated on July 18, 2019

                          10 Small Changes To Make Your House Feel Like A Home

                          10 Small Changes To Make Your House Feel Like A Home

                          Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

                          Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

                          1. Make the Windows Your Own

                          When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

                          One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

                          2. Put up Some Art

                          If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

                          Advertising

                          Hanging art on the walls will instantly give it personality and make it feel like home.

                          3. Improve the Aroma

                          A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

                          Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

                          4. Put out Lots of Pillows and Throws

                          A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

                          There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

                          Advertising

                          5. Instantly Class up Your Closet

                          If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

                          Not only do they look great, but they are better for hanging your clothes as well.

                          6. Improve Your Air Quality

                          One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

                          The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

                          7. Fill it with Plants

                          Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

                          Advertising

                          They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

                          8. Change the Doorknobs

                          Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

                          Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

                          9. Upgrade Your Tub or Shower

                          There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

                          Install a new shower or tub today to make your bathroom worthy of a place in your home.

                          Advertising

                          10. Fresh Cut Flowers

                          You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

                          You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

                          Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

                          Read Next