Tue, April 17, 2018 | Fitness Nutrition
4 Overlooked Reasons Why You May Not Be Losing Fat
Trying to lose body fat may seem as simple as eating less and training more, but it is often a very frustrating activity. You may be training hard and cutting calories but why aren’t you getting the fat loss results you want?
Here’s a few reasons why you might not:
A POORLY FUNCTIONING DIGESTIVE SYSTEM
A poorly functioning digestive system can be a massive hindrance to fat loss efforts. If our body does not have the adequate ability to break down the food’s that we eat; we cannot break down the nutrients inside to provide us with energy. This can lead to retention of water and the conversion of the excess calories into fat as the body cannot digest them.
Optimal gut balance begins with your diet so by increasing digestive efficiency with correct nutritional habits, this will go a long way to balancing your gut flora.
- Eat whole, unprocessed foods
- Increase your intake of vegetables and plant based foods
- Supplement with a good probiotic promoting the growth of good bacteria
- Supplement with omega 3, reduces inflammation and can support a healthy gut
- Eat fiber rich foods such as nuts and seeds
Improving the balance in your gut flora means we can enhance your fat loss results, improve metabolism and your health and wellbeing in the process.
A few signs of a poorly functioning digestive system can include Chronic Inflammation or bloating, this can be caused by food intolerances such as gluten or dairy, or any food sensitivities you may have.
LACK OF SLEEP
The amount of sleep we need will vary for individuals but for those who don’t get enough may see their fat loss efforts halted. Tiredness can mean you feel hungrier so you’re more likely to make poor food choices and eat extra calories throughout the day. Chronic lack of sleep can also lead to an elevation in cortisol, inhibiting the body’s ability to burn fat.
To help combat lack of sleep a few tips include:
- Sleeping in complete darkness
- Turning off any electronic devices an hour before bed
- Using natural supplementation e.g. magnesium to aid with sleep patterns
- Adopt a regular bedtime to develop good sleep patterns
TOO MUCH STRESS
Persistent exposure to stress can lead to an increase in the “stress hormone” Cortisol. This can lead to difficulty in shifting unwanted fat. An elevated level of Cortisol also leads to an increase in blood sugar which causes insulin to spike. Stressful situations increase the body’s need for more energy shifting the body into maintaining body fat or increasing it. Combatting the causes of stress can be one of the most underrated but important factors for fat loss. If you have trouble de-stressing activities such as meditation, increasing activity and physiological therapy could help with lowering stress levels.
YOU’RE TOO SEDENTARY
Often the amount of time we are sedentary is not given much thought when trying to transform your body. Jobs involving extended periods sat down for much of the day e.g. desk jobs, may mean you are leading a sedentary life even if you regularly work out. Being seated for long periods of time on a regular basis can limit the body’s ability to burn energy effectively, therefore more body fat is likely to be stored.
The 3 hours you spend in the gym during the week out of 168 is often not enough to incur changes in body composition, particularly if the rest of the day is sedentary.
In order to increase the chances of losing unwanted body fat, incorporating more time being active on a day to day basis, can make a big difference between calorie maintenance and a calorie deficit.
Making these simple changes to your daily routine could include:
- Taking the stairs more frequently
- Standing instead of sitting
- Walking to the station if you commute
- Tracking your daily steps, targeting at least 10000 steps per day.
- Generally making an effort to be as active as possible
This can add up to building movement on a regular basis and can make up to 50% of your total daily energy expenditure.
After taking this information on board, you will be able to make some changes to your lifestyle and hopefully be able to shed those last few pounds. Regardless of if you’re trying to lose weight, these 4 tips will help to increase your general health anyway and make you feel brand new!
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