We have all been there — working hard at the gym, eating right the majority of the time, and we just aren’t seeing weight loss. Our bodies are much like fine-tuned machines. If one small component isn’t working, it can offset the function of the machine entirely. If you are in a weight-loss rut, there are some simple changes that you could make to help get you over your plateau! Just ask yourself the following questions:
Are you Drinking Enough Water?
Weight loss and fat burning are metabolic processes that occur within your individual cells. These processes require proper hydration to effectively occur. If you are consistently dehydrated, you are consistenly inhibiting your bodies fat burning potential. Aim for one gallon of water per day. It seems like a lot at first, but it gets easier over time!
Are you Getting Enough Sleep?
When your body is at rest, it is burning 60% of fat stores, and 40% of carbohydrate stores. Therefore, you are a fat burning machine when you sleep! Also, just as important, is the muscle rebuilding that happens during this “total” rest state. Exercise breaks down the muscle, and it rebuilds itself stronger than before. If you have a strenuous workout routine, your muscles need time to rebuild. Your actual strength is built during the rest period, not during the workout itself. Don’t cheat yourself out of this important time, make sure you get plenty of sleep each night!
Are you Skipping Meals?
Less food does not mean less body fat. We have been brainwashed into believing that to cut weight we must drastically cut calories. The simple truth is your body will not function properly when it is running on empty! For the love of all that is holy please feed yourself! When you are eating every 3-4 hours you are keeping your metabolism running, therefore your body is burning fat. As humans we have evolved to hold onto fat stores for survival. Thousands of years ago when food was scarce, it was our fat stores that allowed us to survive through harsh conditions. When we don’t eat, we are signaling our body to hold onto it’s fat stores for survival. It may seem counterintuitive, but if you are experiencing a halt in your weight loss take a day to eat 1,000 more calories or have a small cheat meal to let your body know it is not starving and can go ahead and burn off your excess fat.
Are your Macronutrients Correct?
While we are talking about calories, it is important to know that not all calories are created equal. Macronutrients are the three main categories of food: carbohydrates, protein, and fat. Your body uses, stores, and processes all three very differently, and they are all crucial to your body’s metabolic function. One of the most common macronutrient mistakes is not having enough fat in your diet. The word “fat” has been demonized, but in reality fats are necessary for fertility and immune function among other things. Fat is also an excellent energy source for the body, just make sure you are eating fats that come from plants, rather than animals (i.e. olive oil, seed oils, nuts, coconut, avocados, etc). Another mistake is eating too many carbs. You could be under your calorie goal for the day, but if you only ate carbs, your body will still turn the excess sugars into fat stores. Protein must not be forgotten either, while it isn’t an energy source it is providing your body with amino acids, which are building blocks for muscle growth.