7 Reasons You’re Not Losing Body Fat
#1 - You don't eat enough!
This isn't always as straight forward as it seems - if you're training a lot then you may have to actually eat more. What’s most important is eating the right things. Good quality lean meats, essential fats, vegetables and non-starchy carbs are the way to go - these food types will have the quality nutrition your body requires.
Starving yourself is no way to go about losing fat; sure, you’ll be ‘skinny’ but definitely not healthy, and your body will most likely switch to 'protective mode' and start storing your food as fat to keep going! Aim for 45% carbs, 30% protein and 25% fats.
#2 – You cut out too much fat
There are different types of 'fat', some are good - some are bad. The good fats give you energy and help your endocrine system (hormonal system). Trans fats are the bad ones, they raise your cholesterol and are found in foods that are 'battered' or 'fried'. Rule of thumb - avoid foods that are cooked in this way. Monounsaturated fats are good and our bodies really need them. Foods with 'good fats' that you should include in your diet include avocados, salmon, mackerel, a variety of nuts and coconuts/coconut oil.
#3 – You stop eating after dinner
People think that eating/snacking late, particularly 'carbs' will make you fat. It’s an easy assumption to make but if you eat well throughout the day and are active then you will be fine. Just don't eat a KFC at 10:30pm 3 nights a week!
#4 - You don’t do any strength training
Strength training (correctly) is a key player in your journey to a fitter, stronger, healthier you so don’t neglect it! Get expert help if you’re not sure what to do. If you’re a woman don’t panic, women cannot naturally bulk up like men - we just don’t have the components or hormones to do so (testosterone), so don’t be afraid to squat, deadlift and bench press your way to losing fat. In order for a woman to bulk up it takes a whole lot of focus, dedication with their training, diet and lifestyle. When women weight train it actually sculpts your body, gives your muscles some defined tone and actually burns fat.
#5 – You focus too much on sit ups and ‘core’ training
What will be the primary factor in your mission to get a six-pack will be your diet. You could do 100 sit ups a day, plank for 5 minutes a day and go to Pilates 3 times a week, but if you don’t eat the correct foods your hard work will always have a layer of fat over them, hiding them away from the world. Rock hard abs start in the kitchen!
#6 – You weigh yourself to determine success
Scales will quantify your gravitational pull into the ground in that moment in time. If you drink a litre of water and then get on the scales, you'll be the equivalent of a litre heavier (1kg). Also you can fluctuate around 5% of your body weight in a day! You're much better off by going by tape measurements, skin-fold callipers or even simpler just go by how your clothes fit.
#7 – You take short-cuts!
Get real people - there are no short-cuts to getting a fitter, leaner and healthier body. However, by implementing small changes using the pointers here you are on the right track to making a big change that your body will thank you for. Avoid hyped-up 'quick result' gimmicks such as detox diets, juice diets, shakes, pills, teas, wraps or whatever the latest thing is. Imagine how you’ll feel knowing it was you who worked really hard for some smashing results...'hard work, dedication and education is the key’