You’re into the thick of it now with The 90 Day Challenge. The competition is tough and you’re frustrated: “Why am I not losing weight? I’m doing everything I’m supposed to!” Let’s look at some common culprits that may be sabotaging you:
o As we exercise our muscle and bone mass increases
o Muscle and bone weigh more than fat (this is not a myth!)
2. Stress Levels
o Cortisol, a stress related hormone causes fat storing
o Taking 500mg of Magnesium can aid in relaxation and reducing Cortisol levels
o Women have a lower metabolic rate than men (jerks!)
4. Breakfast Choices
o A high processed carbohydrate and high sugar breakfast spikes insulin levels
o Insulin causes the body to store fat
o This type of breakfast can actually leave you hungrier!
5. Dietary Fat
o Dietary fats are essential for health. Fat contains essential viamins A, D, E and K.
o Fat cell walls are made of fat, a health cell wall will allow fat out to allow it to be burned
o Supplement your diet with fish oil even with a healthy diet if exercising at high intensity.
o Aging slows down metabolism (fact)
7. Water Intake
o Water is essential for optimal performance
o A hydrated liver burns more fat
o The body’s call for water is often mixed up with the call for food. Try drinking a glass of water before digging into a meal.
o Certain types of medication can make weight loss and gain difficult
9. Dieting and Craving
o “Dieting” leads to hormonal imbalances which can lead to cravings that make you more susceptible to overeating.
o Stick to lean proteins, nuts and vegetables
o Lack of sleep leads to poor carb metabolism
o Cortisol levels can rise due to lack of sleep
o Determine whether you are sabotaging your sleep with your night time habits.
Most importantly, I would like to request that you stay off your scale altogether. Focus on how you feel and how your clothes fit rather than the numbers. Always ask a coach for help. Sometimes an outside person can pick up on the problem area when you can’t see it.
Keep up the good work!