So when you have always been trying to 'loose weight' for as long as I have been, you end up working out what works for you and what doesn't in terms of the number on the scale going down. Eating less helps. As time goes on and you realise a diet of 1200 calories is not sufficient, healthy or acceptable, you start to work out that the number on the scale means nothing. The low number of calories are a waste of time, and that when us girls say we want to lose 'weight' we really mean we want to lose FAT.
Weight and fat are not the same. I am sure by now, we have all read the same articles. The ones that show the picture of what fat looks like in comparison to muscle. Despite reading and hearing from all the professionals, we still jump on the scale and look down expectantly with hope and big, glassy eyes and watch as the digital numbers move. We step off, and off, we breathe out so we are not heavy with air. We take off out shoes, our jeans, our undies. Gaad dam it we take off our jewellery and take out our hair tie. We do a best of three, because you can never be too sure and pray that the scale reads lower than it did... what, six hours ago. Disappointed, if not horrendously disappointed when the number does not show that you are now half a stone lighter.
DO NOT WEIGH yourself if this is the case. There are other methods to track progress. Less torturous, more specific ways. Take pictures, measure yourself with a tape measure. Get your fat percentage tested.
Hopefully you are wanting to build lean muscle. If so, the scales will not budge a great deal. In the last 13 weeks I have lost 2 inches all over and NOTHING on the scale. NOTHING. That's because I have lost fat rather than weight. So when I discuss weight in my posts, what I am talking about it 'fat'
There are so many reasons that you may not be losing fat. So many times I have tried to lose it and failed, other times I have not been trying and pounds have dropped off. Working out what stops me from loosing fat/weight/bloat is a long, tedious, schlog. It takes a lot of experimenting, entering food diary data and tantrums. This is what I have worked out.
You're not drinking enough water. Water helps keep your body in a state of balance. If you are dehydrated, water will stay in your body as much as possible, rather than excrete the water, causing bloat and water retention. Hydrating your muscles so that they work properly, flushing out your kidneys and liver so they are not wasting time working on the toxins you're putting into your body, but they can actually work on burning fat. Water will fill you up when you might head for a bag of crisps instead. Water is needed, in abundance, to help with your weight loss.
You're not eating enough-You've been on a diet for years. Diet as in a low amount of calories. Your bodies metabolism has slowed right down after experiencing going into starvation mode. You are not burning fat at the speed in which you could be, as your body will hold on to the nutrients you do eat, for dear life to sustain it's balance and survive. Eat, eat some more and then eat a little bit more. If, like me, you spent a long time under eating to lose weight, try reverse dieting to slowly increase your calories. I will do a post on that soon. More calories, more food? I am in!
Too many treats-I am a treat fiend (treats not cheats) as I hate the connotation of cheating. This is a lifestyle and not a test. I live for treats. Cheesecake, pie, cheesey carby, fatty treats. But there is a fine line between treats and GET IT ALL IN MY MOUTH RIGHT NOW AT THE SAME TIME! I stick to 80/20% rule. I try and eat at least 4 times a day. That is 28 times a week. That means that 4-5 times during the week I can treat myself to a pudding/snack or treaty dinner and still see results. Yes results will be slower, but results for me are often about my mental state surrounding food, or my rep count and less about the inches around my thighs. So slow results are ideal to keep this as a lifestyle and not a quick fix.
You are eating too much salt-Simple as, salt dehydrates you, therefore you have excess water retention. Cut out adding salt to food, if you do salt things use pink Hymalayan salt. Why (because everyone says so) :) No, because it is less processed. The lesser things are processed the better it is for us.
You are not getting enough fibre-Fibre is hard for the body to digest, therefore your body will work harder to break it down, therefore burning more calories. I find it really hard to get enough fibre so occasionally I will drink Psyllium husk. Its pretty grim, but it helps clear out your insides (you poo a lot)
You are doing too much of one type of cardio-You're running miles, your cycling for hours... and nothing is happening. Don't get me wrong, cardio is great. It is so essential to a healthy lifestyle. Cardio helps you burn calories. It helps keep your heart healthy, it helps your metabolism. But doing bursts of high intensity training in intervals means your body will work harder, for a shorter time and even after your session, where as you won't get that same affect with steady state. The point. Do both in your programme.
You're being mean to your body-This one is bar far the most important and detrimental one. I am a culprit. I have stood in front of the mirror, scrutinising... which you can read about HERE. I still find myself standing in front of the mirror sometimes, saying nothing but mean things to it. My waist isn't small enough, my belly not flat enough, my thighs not slim enough. All the whilst I am being so horrifically nasty to myself, why would I then go out into the world and nourish my body. Whilst my self worth felt non existant and my self esteem lost somewhere between 5-10yrs old, I found it so much harder to treat my body better whilst I thought nothing good anout my body. Eat well? Exercise? Be healthy? What was the point? Quick fixes and negative talk continued (on bad days,the talk still does) But the more you start being kinder to your body, the more you want to look after it. The more you look after it, the more kinder you are to yourself. Its a catch 22. But the body shaming and the bad vives in the mirror havent worked this far... so the only thing left to try... Be kind to yourself. Say nice things about your body. Be grateful for what you do have. And I bet you a slice of cheese and jam on toast, that suddenly you will be on your way to having the body you want, deserve, desire. Mentally and physically.