5 possible reasons why you’re still carrying extra fat.  

Have you ever started a health and fitness regime with the goal of losing body fat, only to find little reward for your efforts?  It can make us feel hopeless and send us back to the sofa, wine and chocolate.

You’re putting in the effort and exercising most days. You have quit excess sugar and increased your vegetable consumption, but you’re still wobbling in places where you want to be firm. Nowhere near fitting into to your skinny jeans.
It’s a conundrum that lots of people face and can result in them giving up completely, writing themselves off as just having bad genes/slow metabolism/hormonal issues/big bones etc..
Before you decide that you are some anomaly who just can’t lose fat, ask yourself honestly if you are guilty of any of the following mistakes.

1) YOU ARE UNDER ESTIMATING YOUR CALORIE INTAKE .

This is the most common reason why people don’t get results.

“I eat really healthily and only have one treat per week”

“Do you track what you’re eating?”

“No.”

” Do you measure/weigh portions?”

“No”

” Do you include your alcohol/beverage consumption in your intake?”

“No”

Portion distortion and forgetting what we eat happens often with out tracking. We can still over over consume unprocessed, nutrient rich food. Know your numbers or you’re just guessing.
But it’s reasonably healthy right?

2) YOUR’E NOT EXERCISING TO THE INTENSITY YOU SHOULD BE OR THE WRONG TYPE OF EXERCISE FOR YOUR GOAL.

It’s not good for you physically or mentally to smash yourself at every session but if you want to expend more energy you need to put some effort in and feel a little discomfort instead of just going through the motions.
 Attending gym classes and Bootcamps are fun and motivating but if you want specific results, train specifically at the right intensity for your needs.
Situp/plank/squat 30 day challenge is totally going to get me shredded….NOT!  

3) YOU ARE BEING INCONSISTENT.

“I’ve been training for 6 months and I’m STILL no different.”
“That’s because you went hard for a few weeks then had 2 weeks off, came back for a day or two then disappeared again. Went on holidays, slept in, had a busy period at work, sick kids and hurt your hand.”
Blah, blah, blah.
 “So in the 6 months you’ve been training you’ve had a total of 20 sessions…..that’s 20 out of a possible 182.5 days”

Sound familiar?

You can kid yourself for a while but the reality is evident. Keep a diary for a month. Include type of exercise, duration, perceived intensity. It will give a more accurate account to where you should be than basing it on the start of your spasmodic fitness kick.
Life happens to the best of us but results come consistency and getting back on track A.S.A.P.
That’s 3 weeks in a row that I’ve said I’ll be back.

4) YOU TRAIN FOR ONE HOUR EVERY DAY, THEN SIT OR LIE DOWN FOR THE REMAINING 23 HOURS.

An hour of training for the average person will not make up for being sedentary for most of your life.
Get up. Move regularly.
Even if your job is at a desk you can stand, shuffle and fidget for some of the time. Rarely do we see fat fidgets.
Make a habit of getting up every 40 minutes. You can be productive by using this time to make calls, etc. This will have the added benefit of increasing your focus by breaking your zombie state.

5) YOU’RE NOT MANAGING YOUR STRESS AND OR SLEEP.

When we are stressed or sleep deprived our cognitive function and energy level declines. We crave high energy foods or look for stimulants. Our decision making and will power is compromised so we’re more inclined to indulge.
Have a power nap in the afternoon if possible or go for a brisk walk outside. It can be enough to restore your energy, clear your head and distract you from the chocolate that calls your name so sweetly!
Look out for my next piece on managing stress. 🙂