3 REASONS WHY YOU MAY STRUGGLE TO LOSE WEIGHT
As we approach the half way point of 2019, it’s obvious that as a society we are moving more in the direction of ‘diet trends ’ and ‘a workout’ rather than a long term approach to losing weight and keeping active.
Due to the increase in ‘options’ in the diet and fitness industry, we seem to forget the basic principles of losing weight, leaving us to always seek the next best thing.
No one wants to settle for one thing, we want it all. But this is where the cracks begin to appear.
Why do we struggle to lose weight?
This is a massive factor for people who say they can’t lose weight or who lose weight by any means possible then re gain it plus some interest!
Fad dieting, skinny teas, shakes and juices are regular strategies used to achieve a short-term goals - with disastrous consequences.
The way we teach at The Arrow Club is to take each client’s lifestyle and then look at their “natural eating habits” (foods you love for example bagels, pasta, pizza etc) and from this teach you to manage portion control so foods can be enjoyed but not to the extent the they detriment their end goal.
For example lets take the keto diet, say you like going out for a few drinks on the weekend or you love eating bread.
You’re never going to happily stop drinking those few glasses of wine or eating a couple of slice of toast, until you die, so why give them up? Rather learn to manage your own diet and take control of it to work in your favour.
We believe at that sustainability is hands down the most important part of losing weight. Before calories and macros, before training - before everything. You need to do something consistently (that you enjoy) for a long time to see the most benefits both physically and also mentally.
Statistically over 50% of people underestimate the number of calories they consume on a daily basis. Calories are a unit of energy and are all made the same.
If you burn more calories than you consume you will lose weight. This is a calorie deficit.
If you wanted to put on weight then you need to consume more than you burn. This is a calorie surplus.
These are undeniable facts that can’t be ignored if one wants to reach their goal.
Using tools like My Fitness Pal will help you grasp the idea of what food actually contains in terms of calories and macros. Tracking your consumption is similar to tracking your bank balance. You can then slot your favourite foods in around other options and manage the portion size that fits within your goal parameters.
Your goal is hit 2500 calories per day but you fancy some pizza for dinner.
You have a few options:
A) Normal breakfast, small lunch and save the additional calories at lunch to have at dinner making sure you hit 2500 calories total.
B) Have the same meal plan and add the pizza (tracked at 800 cals over) then have 800 calories less the next day (3300-800 calories = 1700)
C) Go over your calorie amount and the next day aim to get 15,000 steps in and back to usual.
This ties back into sustainability since having the knowledge of calories will help you choose more informed choices that align with your goals.
51% of adults don’t get enough sleep worldwide and this has a massive affect on your progression towards your goals. The average adult gets roughly between 5 to 6.5 hours of sleep a night.
The minimum for a healthy functioning adult is a minimum of 7 to 8 hours. Having a lack of sleep makes it harder to stick to your calorie target as your hunger hormones are negatively affected.
Your body remains inflamed and struggles to recover from the workouts you have thrown at it so your training becomes less than desirable. Getting in those 8 hours will help in so many ways and should be a massive concern for every single person wanting to achieve long term goals.
Here are The Arrow Clubs ideal sleeping conditions:
· Cool and quiet room
· Black out blinds or eye mask
· Ear plugs
· No white light exposure an hour before bed (switch to night mode on your phone and lap top)
· Foetal position on your non-dominant side (pillow between legs and arms)
· Breathing through your nose only
TAKE HOME POINTS:
“Diets” have a success rate of 5% so starting off with something you can’t see yourself doing forever isn’t your best bet. Weight loss is only successful if you can keep the weight off permanently. Before you even consider the nitty gritty please realise adherence and sustainability trump everything else.
Calories ‘matter’ and managing them is only way you can lose weight. The hard part is figuring out how to balance your calories and still stay social and have a life.
You can have your cake and eat it in a sense so always be accountable to yourself and your goals. Sleep will be essential for adherence to your diet plan and training program. Sleep should be taken seriously just as much as training and nutrition. Make sure you get your 7 to 8 hours a day.
If you would like to know more, please get in touch with us here.
Come with questions, leave with answers!
Until next time…