Do you ever feel like you’re spinning your wheels trying to get the extra weight off your body? I’ve been there myself and it can be incredibly frustrating.
Whether you’ve been advised by your doctor to shave a few pounds off the number on the scale or you’ve noticed your pants feeling a little snug, losing weight can be a complex process. Often times when women tell me they’re doing everything right yet they’re not losing weight (or they’re gaining it), that’s a red flag that there’s a missing link (or two) in their weight loss action plan.
There’s no one-size-fits-all approach to weight loss, which is actually great news for you. Because who wants to feel like they have to eat a giant salad for lunch every single day just to drop a few pounds to fit into your favorite pair of jeans. If you want to eat a giant salad for lunch every day, go for it! I used to eat giant salads all the time filled with protein and healthy fats until I started getting a little bored with them. Now I switch it up and am able to maintain a healthy weight.
Creating a personalized weight loss action plan is an opportunity to make this journey an enjoyable one for you. It may be challenging in the beginning when you start making changes but with the Wellness Abundance Fat Loss method you’ll create a way of life that keeps extra weight off for good.
Okay, let’s get into the nitty gritty of why you may not be losing weight and what small changes you can make to slip into your favorite pair of jeans effortlessly.
Reason #1: Not enough strength training
I’m dating myself here, but remember back in 80’s when Jane Fonda workouts were all the rage. Jazzersize and leg warmers were a must if you wanted to get skinny back in the day. Or so we thought…
What we’ve learned over the last three decades is that strength training is the way to go if you want to lose fat and not just weight. Here’s the thing about weight loss: you really want to lose fat and not just weight in general that can include muscle mass and bone density.
If you’re doing enough strength training, you’re most likely building - or maintaining - muscle and burning fat. The number on the scale may not go down much BUT you’re body is shedding any fat that’s no longer needed. The best way to measure this is by how your clothes fit.
If you’re doing too much cardio and not enough strength training, you could potentially lose muscle mass. The thing about muscles is you need to use them regularly for them to stay strong. Plus, strong muscles help support healthy bones. As we age, our risk for osteoporosis increases significantly which is definitely something you don’t want.
Doing at least two 30-minute strength training sessions a week lifting heavy things should do the trick. If you’re new to strength training, go here to watch my podcast episode where I share 3 Tips To Get Comfortable With Strength Training.
Plus, too much cardio can increase your stress hormones which causes your body to go into protection mode. This means your body is going to keep any stored fat on you just in case it needs it in the future. I’m telling you, your body is smarter than you think it is. It knows what it’s doing. Trust it.
So, slip on your leg warmers, grab your Thigh Master®, step aerobics equipment, and get your strength training on.
Reason #2: Not eating according to your cycle
Yes, you read that right. Eating according to your cycle actually is a thing. At least it is in my program. I’ve been doing this for a few years now and it’s been a game changer.
Since your hormones fluctuate throughout the month, why not switch up your food along with it? Once you get the hang of it and get to know your body it becomes second nature.
When your hormones are higher during the first half of your cycle, your body is able to process the starchy carbs like rice, potatoes, and bread a little more efficiently. This means when you eat these foods your body most likely won’t be storing it as fat.
On the other hand, during the second half of your cycle your body is not really a fan of processing these starchy carbs and wants to resist burning them for energy. Your body retaliates against you for eating them and stores them as fat.
This can be a really challenging time because this is when your PMS cravings kick in and you could be more hungry than usual. Your brain is telling you to order a cheeseburger, fries, and a shake from In-n-Out. (Seriously, this was one of my go-to orders back in the day.) You justify it because you’re “listening” to your body when this actually isn’t what your body wants.
This is just your hormones confusing you about what your body actually wants and needs during this time. When you train your brain to say “No thank you!” to these foods it’s easier to make food choices that your body actually needs: whole, nutrient-dense foods.
My point is that making conscious food choices to work with your body rather than against it will make eating nutrient-dense foods most of the time so much easier. You can indulge occasionally. Just know your limits.
Wellness Abundance Coaching Tip: Track your cycle so you can make conscious choices about what you eat to work with your body. This may vary from month to month and as you you get older. This is where working with a health and wellness coach in addition to your healthcare provider can help.
Reason #3: Not getting enough sleep
Ah, sleep… One of my favorite things to do. It’s the time when your body’s recovery systems kick into high gear and help you recuperate from the stresses of the day, both physically and mentally.
Sleeplessness can cause your hormones to go into all sorts of chaos within your body. Not getting enough quality sleep can cause your stress hormones to go sky high. You already learned earlier that chronically high stress levels promotes your body to store more fat. This is obviously not what you want when you’re wanting to burn more fat.
Not only does your stress hormone increase, your hunger hormone overrides the hormone that tells you when you’ve had enough to eat. When this happens, you tend to eat more and have more cravings for junk food. We all know what this leads to, right? Eating more processed food that doesn’t support your weight loss efforts.
In addition to your junk food cravings coming out of nowhere, if you’re a stress drinker you’re probably going to pop open a bottle of wine, skip the glass, and drink right from the bottle. After all, you’re drinking from a glass, right?
Reaching for the wine when you’re stressed probably isn’t the best way to cope with your emotions, plus your body is simply going to just store more fat as you drink and eat, regardless of what you eat.
So, the bottom line is do your best to move mountains to get great sleep. If you need to, rearrange your night time routine to make sure you get to bed at a reasonable time, put down the electronic devices, and do something relaxing to calm your mind within two hours before bedtime.
So, out all three of these reasons, which one do you feel you can work on improving in the next 24-48 hours? It only takes one step move you closer to your weight loss goal, whatever that looks like for you.