Are you trying to lose weight? Or ever wondered to yourself ‘Why can’t I lose weight no matter what I do?’ We have all been there time and time again. Sometimes you feel like you are doing everything right, but for some reason, you can’t see the changes you are hoping for. It can be very frustrating, believe me I know. But fat loss is not always as simple as “calories in, calories out,” and “eat less, exercise more.” In fact, our bodies are a lot smarter than we think they are. If we try to outsmart them, you may end up gaining more fat in the process of trying to lose it.
Which is why we quite often get asked questions about weight loss – such as “what is the best method for me to look great in a bathing suit this summer” or “does this diet work or that one?”, and “I have been thinking if I should get liposuction or a tummy tuck?”
We even often hear stories in the clinic like, “My doctor just put me on blood pressure medication and I want to get off of them” and “My doctor has told me I am borderline diabetic and I should now watch my what I eat, but I don’t know what to do,” and “is organic really organic?”
Does this sound like you?…
We were even recently told by one of our clients the following story:
“One summer I was invited to go to a friend’s lake home for a fun weekend of boating, swimming and just hanging out. I turned down the offer because there was NO way that I was getting in a bathing suit in front of them. I really did not want to have to explain so I simply said I could not make it. The next week I heard all of the fun times and memories that I missed out on simply because I could not bear the thought of putting on a suit and being in front of my friends. I had let myself go and now I was regretting it.”
Have you felt this way?…
If so, we totally understand what you might be going through. Struggling with weight issues and falling off the nutrition track is very easy to do. Especially during the colder and rainy winter months when it’s easy for us to hibernate by staying indoors more, eating great food, and being less active.
And let’s be honest…weight gain affects us more than just physically.
You begin to worry about what your spouse is thinking of you and how your relationship with your spouse is going to go. How good of a mother or father you are when you don’t have the energy to be the type of mother or father your kids were used to. What are your friends thinking of you? Do they think you’re miserable? Or do they think you are not as a fun person as you used to be?
Do you feel like this too?
If you’re like most people, you’re frustrated with riding the weight loss and weight gain rollercoaster… and despite everyone around you telling you to “try Paleo” or “the Keto diet” (what’s a Keto anyway?) or the latest water, juice or fasting diet and nothing seems to work…Often leaving you in fear that you are going to live this way for the rest of your life.
Has this happened to you?
We have all been there time and time again. Sometimes we feel like we are doing everything right. For some reason, we can’t see the changes we are hoping for. It can be very frustrating, believe me I know. But fat loss is not always as simple as “calories in, calories out,” and “eat less, exercise more.”
In fact, our bodies are a lot smarter than we think they are and if we try to outsmart them, you may end up gaining more fat in the process of trying to lose it.
“So why can’t I lose weight?”
But don’t worry, all hope is not lost! There may be some simple things you are missing the mark on which may help you get back on track seeing healthy, sustainable results in no time.
1. You Are Not Aware of How Much You Are REALLY Eating
Nine times out of ten most people are NOT tracking how much they are really eating on a daily basis. So, let me ask you this: if you are not tracking your food intake, then how do you know if you are over-consuming or under consuming calories?
The simple answer is that you don’t and most people significantly underestimate the number of calories they think they are consuming. It’s just like spending money with a credit card versus using cash. You never really get to track the true impact on your weight…and wallet!
Eating too much will mean your body cannot burn enough calories to lose body fat. However, eating too little can cause your body to switch to “survival mode” and hold onto unwanted fat for dear life. Fasting anyone?
Both are not ideal situations for fat loss goals. You have to eat more of the RIGHT foods when you exercise to fuel your body appropriately. This also allows you to recover for your next session.
I know what you’re thinking, “but I thought it’s about eating fewer calories as I burn more when I exercise”. That’s like saying you are going to drive your sports car without putting the right quality and amount of fuel in it. It just doesn’t work that way. Which is why the studies say that cardio exercise actually makes you hungry…and a reason why many gain weight. Confusing I know.
The Solution:
Use a food tracking app that allows you to log your daily food intake. It will give you a much more comprehensive idea of where you are at. You can then see more clearly why you may not be making the progress you are after.
2. You Are Not Active Enough
You may be working out 5-6 days a week for one hour per day. But what about the other 23 hours of your day? Of course, at least 8 hours should be spent sleeping! But the activity that you’re doing, or not doing, for the remainder of your day, maybe hindering your fat loss.
Most of you, even if you work out consistently, tend to have a sedentary lifestyle due to an office job that has you sitting down behind a computer or driving and sitting in the car all day.
Read a past blog I wrote on “Why Sitting Is Taking Years Off Your Life…”
The energy you burn through everyday movements and activities such as cleaning the house, going for a walk, fidgeting, getting up for a glass of water, etc. If you are struggling to get the weight off, you may need to re-assess how much activity you are really doing throughout your day.
The Solution:
Track your daily steps using the Steps app and increase them. This is the easiest way to keep track of your daily activity. Both my daughter’s ages 8 and 10 purchased themselves a wristwatch that counts their daily steps. They typically aim for 10,000 steps a day. So, I know if they can do it, you can too. By simply being more conscious of getting up and moving every few hours during the day will make a big difference.
3. Your Sleep Quality Is Poor
Sleep! The one piece of the fat-loss puzzle that most people underestimate, A LOT! When you sleep, your body produces hormones that help your body repair and recover, but also help you burn body fat.
Lack of sleep can really throw off your overall hormone function. It also alters your blood sugar levels, energy level and ability to make healthy food choices. Have you ever been tired and just craved food? I know I have!
If I haven’t convinced you of how important sleep is to help you lose weight, just read “Why Poor Sleeping Habits Lead To Alzheimer’s or Dementia” from a previous blog I wrote to learn how sleep is important to our overall health.
The Solution:
Go to bed at the same time every night if possible. It is best to sleep in a dark room for optimal hormone function, as this is the time your body starts to secrete hormones that prime your body for a good night’s sleep.
If you are struggling with disconnecting, set an alarm 30 minutes before bedtime to remind you to turn off all technology and just relax. I know that some days we can’t always get 8 hours of sleep in, but do your best.
4. You Are Not Consistent
I cannot stress this enough: Consistency is absolutely the KEY to success. Something I see all too often is the “all or nothing” approach to fat loss. Many people are on their nutrition and training 150% for a couple of weeks, then they fall off the wagon for a few weeks. Then they “start again on Monday” for another few days, then it’s someone’s birthday on the weekend and off the wagon, they go again. This is not a sustainable approach. Someone who is 150% compliant only 40% of the time will struggle to see any progress compared to someone who is 80% compliant 100% of the time. Those people may have a day here or there where they are not perfect, don’t we all? But those who keep going as best as they can no matter which small hiccups they have – those are the ones who are going to get sustainable fat loss!
Let’s look at an example. Are you Person A or Person B? One day you are out for a social gathering and have a slice of pizza. Person A feels like they have already blown their diet and chooses to eat nearly the whole pizza and rationalizes this by saying, “I will start again on Monday.” And person B, on the other hand, eats one slice of pizza, maybe even two, and sees it as no big deal and decides to move on.
If person A just blew their calories for the entire day in one meal, while person B might have gone a little bit over without much damage and gets back on their plan the very next day. And person B will see better results in the long run than Person A. Think about it…which are you? Be honest!
The Solution:
Don’t be so hard on yourself. Do your best each day, get your workouts in, and start small. Start with getting in 2-3 workouts a week without overcommitting and slowly add in workouts as you have time. Focus on your nutrition and make good choices 80% of the time and 20% will allow for some extra leeway for fun foods and outings without hindering your results.
Track your progress and do your best to stick to your plan. And if you don’t, it’s okay, you can start fresh the next day and keep on going!
5. Workout… But Take a Day Off
That’s right… I said it! The reason is every time you place physical stress (like when you work out) on your body, you have to give your body time to recover this will help support your metabolism. Working out hard every day because that is what you think makes you lose weight faster, actually hinders your progress.
You have to allow your body to rest and muscles to repair after an intense workout. This helps to improve your basal metabolic rate (the amount of energy your body needs daily). Your metabolism needs to be pushed to use the fat stored in your body to produce the energy needed, but in a safe and systematic way.
Unfortunately, this tip is often not followed by many people. This is why they end up seeing us in the clinic after an injury. An injury can set you back for weeks if not months. That’s like taking one step forward and to steps back. If you do not progress your workout routine appropriately, you can potentially end up on the sidelines. Then you end up watching everyone else achieve their weight loss goals. But this won’t be you, right? Pinky swear! Don’t learn the hard way. You’ve been warned.
The Solution:
Alternating strength training days with cardio, such as high-intensity-interval-training (HIIT) or aerobic, is a great way to stay on top of your fitness. Keep in mind working out 5-6 days a week is near perfect and on your recovery days, make sure you are stretching or using a foam roller to relieve sore muscles.
Do any of these big reasons why you cannot lose body fat make you think a little bit? I sure hope so. Losing weight does not have to be hard or intimidating. Losing weight can be easy, but you have to take an approach that you will enjoy. Start today with these simple approaches and you will be on your way to not only losing weight but also living a more fit, healthier and active lifestyle.
So, there you have it. 5 simple strategies you can begin implementing today and avoiding the same mistakes many have made when it comes to weight loss. And if you’re not part of the LEVEL4 family yet, click below to join and receive almost weekly health tips to help you stay informed and make the best decisions for your health. It’s free, and we’re always here to lend support when you need it. Plus, you can also get an opportunity to speak with one of our specialists about any of our health and wellness programs which we hold on a weekly basis at LEVEL4 PT & Wellness – to help you take the next step in your health journey.
Dedicated to your health,
Dr. Oscar 🙂
For more than 16 years, thousands of athletes, fitness enthusiasts and active people of all ages, levels and sports including Olympic medalists, professional, collegiate and recreational athletes have consulted Oscar; looking for answers to concerning questions about a fast end to their pain and best ways to improving performance.
Prior to living in Carlsbad, CA, he worked as Clinic Director for a 20,000 sq.ft. sports physical therapy and performance center. He became known as the “athlete whisperer” in the Pacific Northwest by becoming the leading sports performance enhancement physical therapist and CrossFit injury rehab and performance specialist. He also was known as a consultant to the Nike WHQ in Portland, OR.
Oscar’s passion for excelling in sports earned him the opportunity to compete in soccer both at the Division 1 collegiate level at the University of San Francisco and at the professional level playing for the California Jaguars; giving him the understanding and experience of knowing what it takes to perform and excel at the highest level of competition. Oscar is an orthopedic and sports performance specialist with a true passion for helping athletes and fitness fanatics of all ages and divisions, serving as an educator to bridge the gap between rehab and strength and conditioning.
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