Part 2 of Nine Reasons You Can’t Lose Weight And What To About Them
Reason 4 You Can’t Lose Weight – Bored Of Your Workout
Whenever someone has told me they are bored of their workout I have always been able to either give them a new one that re-motivates them, or suggest a few new things they could add to their current regime. The cause of their boredom might be just that they are tired of doing the same thing every session, or it might be that doing the same thing has got to the point of over-training, which can be resolved simply by a change in workout. Over training can also cause an end to fat loss and even some fat storage, so read more about how to avoid it by clicking here.
Workout boredom is also more likely to happen with people who train alone. For some it’s preferred but for others, spending their free time on their own when they would rather be with friends is just another reason not to want to train in the first place.
Solution: Although I’ve previously addressed a lack of knowledge this can also be a cause of workout boredom. There are so many ways to train and so many things to adjust you can forever be creating new and exciting workouts that will prevent boredom and over training. This includes the exercises done, the order, the number of reps, speed of reps, number of sets, amount of rest time, just to name a few.
If you don’t like training alone the obvious answer is get a training partner, but if this isn’t possible, adding some studio classes into your regime means you won’t always be training alone. And you might find someone else who can’t lose weight and is looking for a training partner!
Reason 5 You Can’t Lose Weight – Results Have Plateaud
It started so well. The first couple of weeks the pounds were being lost so easily, within a few weeks you could see changes to your body and even some muscle tone. Some of your friends had even noticed and commented about it. For the next several weeks you kept doing the same things and getting great results, but then it all just seemed to stop. You can’t lose any more weight, your muscles weren’t looking any more toned, and you still couldn’t get into the smaller pair of jeans you’d bought with great excitement. Your results have plateaud and you just can’t lose weight any more.
Solution: With those relatively new to sustainable methods of diet change and exercise I see two common causes of reaching a plateau. Not updating their BMR or TDEE, which is basically the minimum amount of calories needed each day and the total needed each day, and not updating a workout.
Once someone has worked out their weight-loss (or more accurately their fat-loss) calorie target and successfully keeps to it they will lose weight/fat. But what a lot of people forget is that as they either lose fat, or replace fat with muscle, their calorie requirements will change. If the goal is fat loss the requirement will go down, if it is to also pack on some muscle it might go down but it can also go up. For this reason it needs to be recalculated regularly and a good time to do it is every 6-8 weeks with their workout.
Updating a workout might seem unnecessary – if it isn’t broken don’t fix it – but why wait until a body, or a workout, is broken (or until you can’t lose weight) before it’s fixed? Regularly updating or changing things prevents over training, renews motivation, and stimultes muscles in a new way they haven’t yet adapted to. The most common mistake I see in this area is not increasing the resistance or reps. If you’re lifting 20kgs for 10 reps every week, you are never going to lift 25kgs or do 15 reps because the muscle has been given no reason or instruction to be able to manage this. For progress to continue something has to change to stimulate it, so even if you’re in love with your workout at least increase the reps or resistance to stop the plateau.
Reason 6 You Can’t Lose Weight – No Real Change To Poor Eating Habits
I deliberately didn’t call this one, no real change to poor diet, because people can make drastic changes to their diet and still have poor eating habits. Someone who eats several times a day might be making a big change by only having one or two meals a day, but this is still a poor eating habit. The correct change might have been to just eat smaller portions, eat less fat, or eat less junk. Instead all they’ve done is replace one poor eating habit with another so they’ll get the same results. Or they might change to eating smaller portions over several meals, but now they’re not getting enough calories or eating worse quality food, so now they have a slower metabolism, no energy to exercise and little motivation to continue.
Solution: If you’re eating habits are wrong you might manage to lose weight but you can’t lose weight safely and sustainably. Changing your diet can get as complex and specific to you as you want to make it, but there are some basics that apply to just about everyone which if followed will produce noticeable and sustainable results.
- Calculate your BMI (minimum calories required), your TDEE (total calories needed) and the amount you should have to safely and sustainabley lose weight/fat. You can do that by clicking here.
- Calculate your carbohydrate, protein and fat requirements by clicking here.
- Divide your weight/fat-loss calorie needs into 5-7 equally-sized, equally-spaced meals that contain the correct proportions of carbs, protein and fat. Read more here
- Get your calories from food that is as natural and unprocessed as possible, which also includes avoiding sweeteners, MSG and other additives.
- Eat low GI foods wherever possible.
- Drink plenty of water.
For the final part of this article click here
As always, any questions or feedback leave a comment below.