Have you been trying to lose weight with no results? Or maybe you've lost some, but can't seem to get rid of those last 5-10lbs? Losing weight is harder than it looks, and even harder for women since we typically have less muscle mass. I know personally for me, it's been a long, tough road. While I was never obese, I was certainly slightly overweight and definitely unhealthy. I have managed to add muscle, change my eating habits, and lose some weight, but I still CANNOT get rid of my tummy fat! While yes it's very frustrating, I have to remember that a) it's not the end of the world, and b) maybe there is some underlying cause of WHY I can't lose it (outside of fitness and health). If you've been busting your ass working out but aren't seeing results, implement one or more of these and see if you have results. Good luck!
1) You are dieting. If you haven't read my post on dieting, do so. This is the biggest no-no for losing weight. Yes, calories should be cut, but not in an extreme fashion and certainly not in a way that is unnatural. If you won't eat that way for life, then it's a diet.
2) You aren't eating the right things. Maybe you cut calories and have stopped your nightly treats. Great. But that's usually not enough. You really need to re-evaluate your eating habits. Are you eating low-fat products? If so, how would you feel if I told you they ARE NOT any better for you? You need to eat food, and food does not come from a box. You need lean meats, tons of vegetables, some fruit, and good fats (seeds, nuts, avocado). The SAD (Standard American Diet) contains way too many grains and dairy. You seriously do not need them. I will write a post on that in the future, but for now, trust me when I say that you should limit your grain intake (keep it to quinoa, steel cut oats and brown rice only) and stop consuming dairy (Greek yogurt and Kefir are ok) and switch to unsweetened coconut or almond milk which will benefit you more. And if you're eating food from a box, find a whole foods version (spaghetti and meatballs now = spaghetti squash and meatballs).
3) You aren't eating enough. You might be saying, huh?? Yes, I said it right. Sometimes people cut their calories too much, and their body goes into starvation mode which means that you are actually storing fat. If you've lost some weight cutting calories and now are at a stand-still, try upping your calorie intake by 300-500. For many, you'll actually lose weight (this is if you're working out regularly of course!).
4) You're working harder, not smarter. Running on the treadmill for 45min, 4x a week? That could be why. Our bodies do not respond well to steady-rate cardio. You need a combination of weight training and high intensity interval training. And realistically, you don't need more than 30min a day if you are getting your heart rate up enough.
5) You have too much stress in your life. I think this is my problem. I'm doing everything else right, but I still can't seem to lose that last bit. Sadly, this is a hard one. High stress means elevated cortisol levels which means stubborn belly fat. There are a few solutions here: a) learn how to de-stress with meditation, deep breathing and/or yoga; b) up your B vitamins, C vitamins and throw in some licorice root and magnesium; c) find an outlet that will take some stress away (art therapy, music, comedy, etc). Once your stress decreases, so will your stomach.
6) You have an unknown food intolerance. You may be fine on 1-5 above, but still are not seeing the results you want. It is VERY possible that your body doesn't like something you are eating. For me, it's gluten, dairy, and some beans (and raw veggies). Testing is usually not the best option as this is something you can figure out at home. How? Try the Whole 30. This is a 30-day 'reset' which aims to rid your body of toxins and inflammatory foods which can lead to weight gain, poor skin, and a bazillion other ailments. It is usually a shock for most bodies as you cut out all grains, dairy, legumes, sugars (real and fake), alcohol, and processed food. You still consume the same amount of food, but it is truly ALL NATURAL (unlike the labels that claim that). After the 30 days, you can slowly add one thing in at a time and see how your body responds. For more on this, visit www.whole30.com.
7) Your hormones are imbalanced. This one is tricky like #5, and usually requires a test from a Dr along with some supplements to balance them. Key indicators are irregular periods, depression, and PMS symptoms.
8) You're not getting enough sleep. Most people require 7-9hrs of good sleep (i.e. not constantly waking up) each night. If that's not the case for you, try going to bed earlier. Without enough sleep, your body won't function properly and that includes the ability to lose weight.
9) You're not getting enough protein. You may be eating enough food in general, and eating the right things, but if you're not getting enough protein (35-45% of your diet), it will be hard to shed fat. Protein not only keeps you full, but also balances out blood sugar.
10) You're drinking hidden calories. Have a latte every morning? Did you know that just a basic latte (without sweeteners or flavors) has 13g of sugar? Or are you having a glass of juice a day? Sure, it's fruit, but you'd be better off eating it since a glass of OJ has about 7g AND includes artificial ingredients. Those vitamin waters? Ick..a whopping 33g of sugar (and they're being sued over this fyi). Stick to water or plain green tea for your daily drinks.
If you haven't noticed a pattern here, MUCH is related to what you're eating. Yes, it can be hard to eliminate foods you love, but yes, it can be done. Eating food is a choice. Every day you make a conscious choice as to what you are putting in your body, it's not like you slipped and a donut fell into your mouth. Make choices that will benefit your body from the inside out. Make choices that do not deplete your nutrients (processed, fake foods), but eat those that actually power your body. Food is energy, so make good choices! :)
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