It can definitely be disheartening when you’ve nourished your body with nothing but healthy foods and trained so hard yet you struggle to see results.
Here are a few reasons as to why that might be the case:
Overly High Expectations
Having unrealistic expectations can sometimes be detrimental to your health and weight loss e.g. “I want to lose 5 kilos in one week”.
When you begin to restrict yourself too much – “I can’t have junk food, can’t have chocolate, can’t have this, that, the other” – you begin to crave foods you enjoy and you will most likely end up overeating them in one sitting. Thus, setting you back with your weight loss journey. Choose the foods you enjoy and keep everything in moderation.
Not Getting Enough Sleep
Lack of quality sleep can induce muscle loss, fatigue, poor concentration and mood swings and it can truly hinder your weight loss journey. Sleep deprivation affects hunger hormones such as leptin and ghrelin and slows your metabolism.
The two hormones that control our hunger and appetite are leptin and ghrelin. To keep it simple, leptin tells your brain not to over-eat or under-eat and ghrelin stimulates your hunger. Lack of good quality sleep is associated with elevated ghrelin (signals brain that you’re hungry) and reduced leptin (decreasing your “fullness” signals).
Getting the odd bad sleep isn’t going to impact your weight so much, but if you’re consistently waking up groggy then it’s probably a good time to really reassess your bed time habits.
You’re Binge Eating (even on healthy food)
Binge eating is commonly associated with dieting. Often it’s hard to control your food portioning, which you find yourself eating more than your body needs.
Many of us believe that fruit can only be healthy so we make that extra effort to increase our fruit intake e.g. grabbing an apple on the way out, eating a fruit salad for lunch, always having fruits at the office desk etc. We can’t beat the fact that fruits are packed full of vitamins and antioxidants – which allow the body to function at an optimal level. However, fruits also contain natural sugars that make it hard to lose body fat if it isn’t burnt throughout the day.
Even though something is “healthy”, it does not mean you eat a whole block of dark chocolate or have 10 bananas just because it’s “healthy”. At the end of the day, calories still count.
You’re Eating Hidden Sugars
Consuming sugar can spike hunger causing you to crave even more sugary foods due to your blood sugar levels rising. Sometimes sugars are disguised in certain foods that you might not be aware. These include refined carbohydrates such as bread, rice, pasta, milk, sugar-free drinks, yogurt and “healthy” breakfast cereals.
Make sure you check the nutrition label at the back of your food/drinks for ingredients such as corn syrup, sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, isomalt, and hydrogenated starch hydrolysates.
Not Enough Protein
Protein is basically your best friend when trying to lose a few kilos. A high protein intake helps you reduce cravings, desire to snack and prevents metabolic slowdown. This is because of protein’s effects on appetite-regulating hormone, which can suppress your appetite.
Make sure to include protein each of your meals and begin to begin your meals around protein and not other way around.
There you have it guys, I hope this helps! As always, shoot me an email if you have any questions or want to learn more at firstname.lastname@example.org, and we can tee up a time for you to speak to one of our coaches!