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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

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                          Last Updated on May 15, 2019

                          How to Tap Into the Power of Positivity

                          How to Tap Into the Power of Positivity

                          As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                          “Happiness cannot come from without, it comes from within.” – Helen Keller

                          When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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                          Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

                          We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

                          But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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                          So…how exactly are we to achieve that?

                          It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

                          1. Learn to substitute every negative thought with a positive one.

                          Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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                          2. See the positive side of every situation, even when you are surrounded by pure negativity.

                          This one is a bit harder to put into practice, which does not mean it’s impossible.

                          You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

                          3. At least once a day, take a moment and think of 5 things you are grateful for.

                          This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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                          4. Change the mental images you allow to enter your mind.

                          How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

                          So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                          If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                          And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

                          Featured photo credit: Kyaw Tun via unsplash.com

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