When the number on your scale won’t budge
If losing fat were easy then we’d all look like fitness models, right?
Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.
If the number on your scale won’t budge then read on for an explanation:
Possibility #1: You’re Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don’t take it as a license to eat whatever you’d like. When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.
There’s a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you’re eating enough.
Possibility #2: You’re Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.
You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.
Possibility #3:You’re Doing Too Much Cardio
If you’re doing hours of steady-state cardio, it’s gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.
See me about designing your ideal exercise routine for maximum fat loss. I’ll let you know how much cardio should be included in your routine.
Possibility #4: You’re Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it’s there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.
Be sure to get a full eight hours of sleep each night to boost your fitness results.
Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.
Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.
Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet’ products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.
The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.
I’m here to help you reach your fitness and fat loss goal. Call or email today to get started on a fitness program that will quickly and permanently transform your body.
Don’t wait another week, another day, or even another hour to take action. I’m here now, and I’m ready and excited to see you through your goals.
Let’s do this!
The Stress Factor
I didn’t forget about the elephant in the room…your stress levels.
Sure, life can be overwhelming and stressful, but understand that mismanaged stress will have a negative impact on your hormones, which can promote fat storage.
Find ways to relax every day, in order to give your body a break from ‘fight of flight’ mode. Your scale will thank you!
Fluffy Egg White Biscuits
Here’s a great recipe for low carb biscuits. It’s gluten free and uses flax meal and egg whites to create a soft, fluffy texture. When striving towards a fat loss goal it’s important to limit the amount of bread that you eat, due to all the simple carbs. This recipe is a great way to enjoy some bread while still maintaining your clean diet. Servings: 20
2 cups blanched almond flour
2 cups flax meal
1 teaspoon baking soda
2 Tablespoons raw honey, melted
1/2 cup coconut oil, melted
8 egg whites
Preheat the oven to 350 degrees F. Lightly grease a baking sheet.
In a medium bowl combine the almond flour, flax meal and baking soda. Mix well and set aside.
Using an electric mixer, beat the egg whites until stiff peaks form.
Mix the honey and oil into the flax mixture, then quickly fold in the egg whites. Be careful not to over mix the egg whites, so the fluffiness remains.
Use an ice cream scooper to drop mounds of the batter on prepared baking sheet. Bake for 15 minutes, or until the tops are golden brown. Enjoy!
Nutritional Analysis: One serving equals: 186 calories, 14g fat, 64mg sodium, 8g carbohydrate, 4g fiber, and 6g protein