Silent Sabotage to Fat Loss
You exercise regularly and maintain a diet that most would deem healthy. Yet, the scale isn’t budging, and your fat loss goals feel out of reach. This frustrating scenario might be due to silent saboteurs in your lifestyle.
What Could be Stalling and/or Hindering Your Fat Loss Progress
Lack of Strength Training
Cardio sessions are great for burning calories, but neglecting strength training can work against your fat loss efforts. Muscle is metabolically active, meaning it burns more calories at rest than fat. Without sufficient strength training, you may lose muscle mass, slowing your metabolism and making it harder to shed fat. When fat loss is your goal, you should incorporate strength training 2-3x/week to help build and preserve muscle.
Sedentary Lifestyle
Even if you hit the gym daily, prolonged periods of sitting or inactivity outside workouts can offset your efforts. Non-exercise activity thermogenesis (NEAT), such as walking, standing, or fidgeting, plays a crucial role in your overall caloric burn. A low NEAT level can quietly stall fat loss. Be sure to move more throughout your day and increase your overall daily step count.
Portions Too Large
Healthy foods can still be calorie-dense. Overeating nuts, avocados, or whole grains, for example, can easily lead to a caloric surplus. Measuring portions and practicing mindful eating are essential to avoid this common pitfall.
Not Consuming all Macronutrients
Cutting out carbs, fats, or protein is a big mistake. A balanced intake of all macronutrients is vital for fat loss and overall health. Protein helps preserve muscle during weight loss, while fats and carbs provide essential energy and support bodily functions. Try to consume all macronutrients at each meal.
Hidden Calories
Liquid calories are sneaky. A seemingly innocent smoothie, flavored coffee, or alcoholic drink can pack hundreds of calories. Avoid drinking your calories. Condiments like dressings or sauces can also add up quickly, derailing your calorie deficit. Pay attention to everything you add to your foods and look for ways to reduce hidden calories.
Too Many Calories Late at Night
Late-night snacking or heavy meals close to bedtime can disrupt digestion and lead to an excessive caloric intake. Try to consume the majority of your calories earlier in the day and try not to eat 2-3 hours before bedtime.
Lack of Sleep
Sleep deprivation interferes with hunger-regulating hormones, increasing cravings for high-calorie foods. Poor sleep can also reduce your energy levels, making workouts less effective. Strive for 7-9 hours of sleep every night.
Stress
Chronic stress elevates cortisol levels, a hormone linked to increased fat storage, particularly around the abdomen. Stress can also trigger emotional eating, further exacerbating the problem. Examine what triggers high stress and establish strategies for lowering your stress levels.
Addressing these behaviors that silently stall your progress can help you achieve your fat loss goals.
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.