Eating healthy, well-portioned foods and exercising, but still not losing weight or reaching other health goals?
We get it, working hard and not seeing results is super frustrating. We’ve pulled together a list of common pitfalls that may be sabotaging your efforts.
1. Not Getting Enough Sleep
Sleep is when your body repairs and rejuvenates itself, so if you deprive it, you’re more likely to be sluggish and unmotivated in your daily activities including exercise intensity. Lack of sleep can also lower your metabolism, which means your body will burn fewer calories. Go for 7 to 9 hours per night depending on your body’s needs.
Drinking water aids in digestion (better emptying of the stomach and intestines, less gas, bloating, constipation) and helps your body function efficiently. Dehydration can slow your metabolism, so be sure to drink a minimum of eight to ten glasses of water per day.
3. Skipping Meals & Under-Eating
If you skip meals and under-eat, your body will hold fat and converse energy (ie. slow your metabolism down). Eat 3 balanced meals and 2 smaller snacks per day. Don’t skip breakfast and include protein at each meal.
4. Nighttime Snacking
Foods eaten after dinner are often consumed whole doing other activities, which increases the risk of mindless over-eating. Stick to healthy, low calorie snacks in the evening and remember to factor them into your total calories per day. Always pre-portion and avoid ‘eating from the bag’.
5. Drinking Alcohol
Sorry, we hate to be a downer, but alcohol can prevent weight loss for two key reasons (1) the excess calories you're taking in – having even two or three drinks can easily add hundreds of extra calories to your daily total. These calories are "empty" and provide you with no beneficial nutrients. It also reduces the absorption of Vitamins A, D, E, K, folate, B I, and B2. (2) Alcohol can slow the process by which your body burns fat. Enough said.
Cortisol, the stress hormone, is produced in your adrenal glands and released into your blood stream during times of stress. When you have cortisol in your system, you may be more prone to emotional/binge eating and cravings for unhealthy ‘comfort’ foods. Prolonged stress and continuous cortisol firing into your system can also throw off your metabolism, digestion and sleep. Check in with your body and be aware of how it might be dealing with ongoing stress.
7. Your Exercise Routine
Your exercise should be challenging and include a balance of strength training and interval cardio. As you gain strength and hit plateaus, shake it up and continue challenging yourself so that your body continues to increase muscle, burn fat, and keep your metabolism fired. If you’re not working with a trainer, consider having a custom program created for you to follow and update every three months to keep up with your progress.
In the above, you’ll see a lot of points lead back to keeping your metabolism firing optimally and whole health care. Reaching your health goals usually leads back to a long-term health and wellness habits. Try keeping a journal for a week to identify areas that might be slowing your progress.
Need help with your diet and exercise plan? Come in for a free Nutrition Consultation!
About Blended For You
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