"Fat loss is easy, it's just calories in vs. calories out," you'll frequently hear.
Although this statement is theoretically correct, it ignores the finer aspects that can determine whether you succeed or fail in achieving your goals.
First of all, I want to state that I do not think that 8 or 12-week "diets" are a sustainable way to lose weight. Instead, I think that if you want to lose weight and keep it off, you should take a gradual, manageable approach. You'll also notice that I used "fat loss" rather than "weight loss"; this is because, depending on how much weight you lift and how well you fuel your body, you may find that you lose little to no weight but completely alter the composition of your body. This is not to argue that an 8-week blast is not appropriate, but rather that you should utilise it as a springboard and ensure that the plan you create will be sustainable and that you won't be thinking, "Oh my god, I cannot wait till this is over so I can go back to having a takeout every night." Instead, limit your takeout to Friday nights so that you can still enjoy one without sacrificing yourself and so that you can continue to live a healthy lifestyle 80% of the time.
So let's get back to the main subject of discussion.
Why aren't you shedding pounds?
Obviously, this is a complicated topic because each person's situation is unique, but I'll try to list the most frequent causes I come across in the hopes that one of them will apply to you.
You're not aware of your "whys"
Many people claim to "desire to reduce weight," but they are unaware of the true motivation.
Intrinsic and extrinsic motivation are the two different forms. You are the source of intrinsic motivation; it is you who says "No!" when asked whether you want the chocolate muffin. Keep in mind the bridal dress we must fit into.
Extrinsic motivation comes from others around you, whether it's me yelling at you at the gym to do two more split squats without stopping or I'll make you do burpees, or it's your family telling you to "maybe stop eating those - you look like you've had enough."
This is what will motivate us right now. Although it is not us making the decision, it will prevent us from acting in a way that may not be in line with our objectives. We are being persuaded to choose the best course of action.
You are the source of intrinsic motivation; you decide to keep going for the last three calories on the assault bike, you decide to stop after one donut rather than finish the entire package. This kind of drive will help you complete your tasks because, even when times are difficult (and they will be; there are always ups and downs), you will always have your motivation to get you through.
No one can lose weight 100% of the time, and I don't think that should be the only aim when going to the gym, but I am using it as an example since I am aware that it is one of the hardest goals to achieve there because there are so many variables involved.
You must decide your "whys" before you begin your trip, whether they are weight loss, fitness improvement, or strength increase. Consider carefully why you genuinely want to accomplish this task.
On the beach, do you feel self-conscious? Do you want to date but lack the confidence to do so? Are you planning a significant event soon? Is your current lifestyle endangering your health?
You must comprehend your motivations and why you value them. Although the overarching objective may be weight loss, your specific objectives will differ from those of every other individual who also wants to reduce weight. You are far more likely to accomplish your goals, whatever they may be, once you have clarity on your "whys."
You do not prioritise your weight loss.
There's no shame in the fact that it might not be your top priority right now. Currently, you might place a higher emphasis on going out to dinner and having fun with friends than maintaining your newly discovered healthy diet.
It takes time to adjust to a new way of life, and during the first few weeks or months it will be more difficult than it will eventually be.
When the urge to have a big night out arises in the first few weeks of your new lifestyle, you might go back to your old habits. This entails consuming a lot of alcohol, stopping at McDonald's on the way home, and having a day of junk food because of a hangover.
If you had already become accustomed to your new way of life, you might have gone out on the town, consumed the same quantity of wine, declined the offer of a McDonald's meal, and then spent the next day recovering with your usual diet.
You might even decline going out if it became your top priority.
I firmly believe it is feasible to adopt a flexible eating strategy that complements your lifestyle decisions, whatever they may be, but you must be willing to recognise that other changes will be required to make this possible. I do encourage my customers to go out for dinner and the night because, at the end of the day, what good is looking amazing if you can't show it off?
Find balance is the key lesson here. It's critical to have drive and demonstrate commitment to your objective. However, as I previously indicated, there is no point in being depressed and alone; instead, get out and have fun (within limits)!
I know you eat too much, Blunt.
This one should go without saying: eating too much will make you gain weight. But why are you overeating?
Eating when under stress?
Think of a time when you had a deadline at work and managed to work through lunch without even realising it. When our bodies are agitated, they go into "fight or flight mode," which actually dulls our hunger. This occurs as a result of the hormone epinephrine, also referred to as adrenalin, which is released by our bodies and suppresses appetite.
Unfortunately, this principle only holds for temporary stress. Cortisol is a hormone that is released when our bodies are under sustained stress, and it makes us feel more hungry. The urge to eat should disappear once the cortisol levels return to normal. However, if you are constantly stressed, your cortisol levels may remain high, which means your desire to eat even when you are not hungry may not go away.
It's interesting to note that research has shown that eating very appetising foods, or "more-ish" items, causes your body to release dopamine, which temporarily relieves your stressed mood.
How then can we prevent this?
Have you ever noticed that young boys who play video games for extended periods of time can go without eating? (I promise this is going somewhere.)
It's because they've discovered something that sends them into a state of flow. Playing these video games gives them a thrill and delight that makes the time fly by. They will experience a dopamine high from playing these games, which will have an impact on them similar to how eating cake would.
Naturally, I don't advise you to go play video games; instead, look for something you genuinely enjoy doing:
Take a walk
Open a book.
view comedies (this really works – laughing helps)
begin a drawing
rekindle an old interest
Find something that makes you feel elated and makes the time fly by. Put yourself in a state of flow and stop mindless eating.
In light of this, remember to use caution when eating. Do you really need to eat, or are you just bored?
Would you eat a dish of broccoli right this second? If you said "no," it's likely that you are not genuinely hungry (this obviously only counts if you like broccoli).
I sincerely hope some of these pointers can assist you in the future in achieving your objectives. I believe timing and lifestyle have a significant impact, therefore you might occasionally need to make more significant changes to assist you achieve your objective, whatever that may be.
Please don't hesitate to send me a message if you have any questions or concerns at all. I'll always be eager to assist.