This is a great question, but one I hear all too often. I want to cover this question inside and out so I leave no stone unturned. This type of question can have a multitude of answers, but I'm going to break it down and make it easy for you. In this post I will cover the common reasons why you may not be losing as much weight as you like, and I will cover the best solutions to help you start doing so. Whether you've reached a plateau, or you just can't seem to shed any pounds, this post will help you get the edge on weight loss once and for all.
Common problems and their solutions.
1) Diet
This is the first and most important key aspect to weight loss. Remember that saying "you are what you eat?" Well, unless you have some type of genetic problem, this saying will ring true for most people. The human body is an amazing adaptable machine and it provides us with immediate feedback. When we are hungry our stomachs growl and we become irritable. When we are injured we feel pain, When we exercise we become sore and tired.
Food is what the body uses as fuel. The brain uses nutrients to balance the bodies hormones and keep our bodies in homeostasis. Much of the refined foods on the market are absent of vital nutrients our bodies need to operate at maximum efficiency. Consider this: Today's produce contains 40% fewer nutrients than did 100 years ago. The reason? Modern day agriculture. Modern day agriculture has met the higher food demands, but it has lowered the quality substantially. Our soil is becoming stripped of it's nutrients because it is not given enough time to replenish itself. The use of pesticides and herbicides has also interrupted a delicate evolutionary balance that has left us very ill. I can write an entire book on food but for now I'll stick to post.
Now consider, the amount of nutrients you receive in your diet on a daily basis. It doesn't have to be exact, but just think about the types of foods you eat. Are they processed? Do they come in a package? Processed foods contain very little nutrients if even any at all. If you are consuming a great deal of your daily intake of calories from processed goods, where are you getting your nutrients from? Nutrients are what the body needs for fuel, for life. If the brain gets no nutrients, how does it operate effectively? Well, it can't, and this where many of the problems stem from. Nutrients feed our mind and body and give us energy. Eat plenty of foods that are packed with vitamins and minerals. Foods like fruits, vegetables, lean meats, nuts, seeds and healthy fats.
How much water do you drink daily? Our bodies are mostly made up of water. The average human can only live 3 days without water. What does this tell you about the importance of water? Water cleanses your body and rejuvenates your cells. 9 our of 10 head aches are caused from dehydration. Most people walk around dehydrated. This is very troubling for the body and it can cause a string of health problems. Do yourself a favor, drink more water. 8 glasses a day is a minimum. Avoid drinking coffee, sodas and caffeinated teas, because these can cause you to become dehydrated.
2) Plateaus
So you've been working out for quite some time now and for the first six months of you watching the weight come off like crazy. But for the past 3 months your weight has been like a yo yo going up two pounds then dropping two pounds. This is a very common occurrence and it is best not to be discouraged. All of your time put into the gym the last 3 months has not gone unnoticed. Although your weight may be the same. You may be significantly reducing your body fat while increasing muscle mass. Remember, muscle is about 3x's heavier than fat so its very common to stay at a certain weight, while you increase your muscle mass and decrease your body fat. The more muscle you develop, the faster your metabolism becomes. Your plateau is only temporary and patience and perseverance are your best weapons.
Maybe you haven't seen much change in your appearance and you've been persevering through your stubborn plateau. Try changing your routine. Sometimes a plateau is your body screaming at you to give it something different. Change the resistance, change the exercises, change the reps, change the duration of exercise, change something. Not everything needs to change all at once, but something different will awaken the body and give it something new to adapt to. Once the body becomes used to a given routine, it becomes less effective. Keeping it fresh will help you avoid those dreadful plateaus.
3) Stress
Stress, believe it or not can have detrimental health affects. Cortisol is a stress hormone released in the body during the "flight or fight" response. Normal amounts of cortisol can be quite helpful for the body to regulate blood pressure, insulin response, and immune system functions. However when stress levels are very high do to external pressures such as work, school, kids, deadlines, traffic, etc, the body never gets a chance to relax. This high stress environment causes many to suffer from chronic stress. Chronic stress can cause impaired congnitive functions, high blood pressure, unwanted belly fat, and a string of other health problems. Use methods to relieve stress and take time out of your day to relax. The gym is a good way to let off some steam and help bring those cortisol levels back to normal. If the gym doesn't help, try walking, listening to music, taking a vacation, meditating, etc. Do anything to clear your mind. Set aside time everyday just for you. Even 30 minutes a day of "me time" will do wonders for your psychological health.
Take a look at each of these factors. Try and find little ways each day to improve on these three things and I guarantee the weight will start coming off.
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