Besides the obvious, like drinking enough water, eating clean and working out, when your fat loss is stopped dead in its tracks, maybe it’s time you re-examine what you are doing. Most people end up getting frustrated and giving up, but don’t let this be you. You are a few things you may be doing wrong.
YOU’RE DOING CARDIO UNTIL YOU’RE BLUE IN THE FACE
Although we definitely need to incorporate cardio into our weight loss routine, doing ‘traditional’ cardio doesn’t torch sufficient calories and the more of it you do, the more the body adapts and becomes used to it. After a while, you will actually be burning less calories than with the exact same amount of work.
Alternatively, set your fat ablaze with interval cardio. Interval cardio burns more calories, stimulates more fat loss and has an incredible metabolic effect which can incinerate fat for up to 48 hours after pumping out that cardio session.
THE CHEAT SHEET
Besides overdoing it when you cheat meal or having that cheat meal which becomes a cheat weekend, most people cheat incorrectly. Sounds strange but is something that will keep you from losing those last few kilograms. When you are eating with a calorie deficit (eating less calories than usual), leptin levels drop. Low leptin levels not only make it more difficult to shed those unwanted kgs, but can also lead to fat gain. In order for your body to replenish leptin levels, you need a high carb meal here and there. And this, my friends, is where most people go wrong. The key is high carb, not high fat. Foods that are high in fat will transport nutrients to fat cells and halt, and even reverse, your progress.
In order for your body to digest protein, your body needs more energy, and the more energy burnt, the more calories are torched. Protein will also help maintain lean muscle mass while stripping away bodyfat.
Studies have shown that a high-protein diet also improves body composition, insulin levels and cholesterol markers. Try to eat at least 2g of protein per Kg of bodyweight when dieting.
MORE WEIGHT IN THE GYM = LESS ON THE SCALE
Always push heavy. When most people are trying to lose weight, they tend to lighten up their workouts. When eating less calories than usual, your body loses leans muscle mass. In order to prevent this, we need to push hard and heavy. As your muscle mass increases, so does your basal metabolic rate. Your BMR is what increases the amount of calories you torch throughout the day.
When we are stressed, our cortisol levels are raised. With a rise in cortisol, our body limits fat loss as it interferes with GH production and test levels.
So stress less, relax and take time to take time to enjoy the things in life. Maybe even do some pilates, meditation and breathing exercises.
Also, make sure to have a rest day at least once a week where you don’t exercise. This will prevent overtraining, which can also spike cortisol levels.
Essential fats help our bodies with a number of things, and fat loss is one of them. Australian researchers found that combining fish oil, which is a fat, with exercise, assisted in dropping more body fat than just doing exercise alone.
A few healthy sources of fats include olive oils,avocados, coconut oils, animal fats, nuts and fish. Avoid all trans fats and hydrogenated oils as these are man-made fats.
TOO MUCH “HEALTHY FOODS”
Not all “healthy” food options are really that healthy. A number of these use ingenious marketing tactics to convince you that these are wondrous products. Some supposedly healthy breakfast cereals contain as much sugar as a chocolate bar and even some ‘natural’ fruit juices have more sugar and calories than fizzy drinks.
Also, low-calorie options may not be what they claim and are often filled with artificial sweeteners and oils to boost their flavour and texture.