15 Mistakes That Make Your Weight Loss Impossible.
1. Having Hormonal Imbalance
Hormone imbalance is one of the most important factors that we had to put it as the first point. This is often overlooked when talking about weight loss.
Hormones (Cortisol, Insulin, Leptin, Estrogen, Thyroid, etc.) are your chemical drivers. Produced in the endocrine glands, these chemicals circulate around your body telling tissues and organs what to do. They help control many of your body’s major processes, including metabolism and reproduction.
When you have a hormonal imbalance, you have too much or too little of a certain hormone. Genetics aside, your lifestyle plays a big part in it. Let us dive into the list below about lifestyle choices, which can impact it more than we think.
2. Missing Vitamin D
A huge number of Singaporeans has a deficit in Vitamin D (we love indoors and our aircon too much!) Science has shown that deficit in Vitamin D is associated with obesity and weight gain. They discovered that in women, both total and abdominal fat were associated with lower vitamin D levels. In men, lower vitamin D levels were significantly linked with fat in the liver and abdomen.
Workout outdoors from time to time. Getting some sun and fresh air into your system will provide you with a change of environment, helps in lifting up your mood.
3. Having Poor Gut Health
Let’s talk about your gut. Particularly, your gut bacteria. They produce certain vitamins, including vitamin K, and communicate with your immune system to help your body fight off infection. They also influence how you digest certain foods and produce chemicals that help make you feel full. Your gut health will dictate your overall health.
Sometimes, larger molecules slip through the gut wall that should not, creating an immune response and chronic inflammation that can lead to hormone imbalances including insulin resistance.
How do we improve our gut health then?
- Have ample sleep (6 to 8 hours)
- Eat slowly
- Stay hydrated
- Have probiotics
- Check for food intolerances
4. Being Sedentary
A sedentary lifestyle is one that involves little to no physical activity. Most of us are guilty of a desk-bound job and sofa bound activity when home. This can be detrimental to your health in the long run. There have been studies that directly and indirectly link sedentary lifestyle to poor health.
Leading a sedentary lifestyle can induce metabolism flexibility, making weight loss extra challenging. Your body simply does not have any use for those calories from your meals and it is then stored as fat for later use. So when is later? Probably never with your sedentary lifestyle.
Try to increase your physical activities daily. Whether it is using the stairs instead of the escalator, walking instead of using public transport for short distances, cycling to replace vehicle transport, etc. You probably will feel less lethargic, and it is a great start to a less sedentary lifestyle which will help with weight loss.
5. Choosing Subpar Activities
Steady-state cardio is not the best way to burn calories or lose fat. This includes long-distance running, swimming, cycling, treadmill, etc. Increase in activity usually increases appetite as well, so it is important to monitor your appetite and eat well.
We have also mentioned about being consistent with your training program. We recommend choosing a good training program that caters to your weight loss goals. In general, most of us can never be too active, so do not worry about overtraining.
Too much of anything is never good and eating is no exception. In general, learn to eat slower, it really helps. It is ok to have a sweet tooth and enjoy bubble tea, macarons, doughnuts and such, the key is not to overindulge. These treats pack so much sugar, you can ingest a day’s or week’s worth of energy and not feel full at all. It can also cause your insulin to go outta whack and insulin resistance can happen, which is not great for your health or weight loss.
Basically, you can eat whatever you like but not as much as you like. If you have to question yourself whether it is too much, it likely is already too much.
Most people would not think that eating too little makes weight loss difficult. Eating too little would relate to some kind of nutritional deficit. Basically it is a bad idea to skip meals and starve yourselves. For instance, a deficit in iron can make you feel lethargic and vitamin deficit will affect nutrient absorption.
Your body has a natural instinct to protect itself, so when it is not given an adequate amount of food and nutrients it will automatically go into starvation mode, causing your metabolism to slow down and the body to hoard food/calories as fat.
Furthermore, when your body is not receiving enough calories, it will break down lean tissues like muscles. When you lose lean tissue, your body fat percentage increases and your metabolism slows down; This can contribute to fat gain.
8. Stressing Out
Stress is inevitable in modern-day living, it is something we have to learn to manage. Cortisol is produced in response to stress. Being in a high-stress environment will spike your cortisol level. It is linked to blood sugar imbalance, poor sleep and weight gain around the midsection.
Here are some common ways to manage your cortisol:
- Talk to a friend about things that are stressing you out.
- Disconnect yourself from the internet, especially social media
- Go for a massage, spa treatment or foot reflexology.
- Limit alcohol and coffee.
- Go for green tea, which contains L-theanine, an amino acid that reduces stress without sedation.
- Do activities that you enjoy, such as music, reading, walks in the park, etc.
- Pick up a new hobby.
9. Sleeping Poorly
There have been many studies on sleep and how much it will upset your hormones. Whether you are an Olympic athlete or regular person, you will need good proper sleep. Your body and mind both need uninterrupted and quality sleep to recover. Your muscles need the rest to repair after exercise. Your brain needs the rest to flush out all the neurotoxins amassed while you are awake.
Do yourself a favour and start getting good quality sleep. There are a lot of materials available on the internet. Also, invest in a good quality mattress and pillow, it is something that we use for hours every day, it will be a worthwhile investment.
10. Eating out
Eating out is not always bad, it just tends to be costlier with better food choices. Generally, cheaper food options equal to bad meals. You can safely assume that hawker food generally uses the cheapest oils available, heavy amounts of “butter”, oil and poor-quality produce. Most eateries overload on sodium and MSG. High sodium intake is attributed to weight gain (due to water retention) and bloat. It impedes your weight loss and overall wellness.
Sure it can be a hassle to cook at home, but the reward is that you have every bit of control on portion and quality of food. There are many simple to prepare food recipes available online. Ensure a well-balanced meal. Prep meals in advance and heat it up for the next meal. You can save money, time and effort this way.
11. Shaming Fat
Just as not everything is created equal, the same is said for fat. The bad rep that saturated fat has been associated with, has recently been found to have no impact on cardiovascular disease. Fat has little direct effect on blood sugar levels. It is a major energy source for your body, and it helps you absorb certain vitamins and nutrients.
Omega-3 Fatty Acids is an example of fat that you do not want to miss out. You can get it from eating fatty fish like salmon, trout, mackerel, sardines and herring.
Eggs are also avoided by most due to its high cholesterol and fat. But it actually contains a lot of vitamins and minerals that you will need. Even though it has a high-fat content, preliminary research has shown that people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight.
Remember our advice on eating: eat in moderation. That piece of chicken skin is not going to ruin your weight loss progress.
12. Overworking Your Liver
You overindulge on sugar, alcohol and caffeine in your diet. Your liver works overtime and struggles to function. Liver processes substances, toxins and hormones. When it works too hard, toxins build-up, hormonal imbalance happens and you will feel tired easily.
Same advice as always: Moderation is key!
13. Underestimating Daily Intake
This sums up everything we have talked about regarding consumption. We often overlook how much we have actually eaten throughout the day, whether it is under or overeating. Keeping a food diary can be helpful for some and note how full you feel after each meal prior to your next meal, hunger pang, energy level, etc.
Do not make a habit of cutting yourself too much slack. We often give ourselves an excuse to have a ‘cheat day’ or ‘resume tomorrow’. We constantly tell ourselves that that one more bubble tea this week is ok, it can wait till tomorrow, etc. We can be quite the procrastinator when it comes to a proper diet and before we know it “Boom!”, we gained weight.
Sharing your goals with your friends and people you hang out with, can be a good idea such that they can them remind you of food choices in a positive way.
14. Lacking Strength Training
Strength training will improve your metabolism, thus speeding up your weight/fat loss. In a basic sense, muscles are what shapes the body. Generally, we like to look at things that are shapely (out of shape not included), unless it is a flat-screen TV then that works perfectly.
You may previously think that strength training is unsafe, or you need to sign up with a gym for the equipment. Neither is true as you do not need weights to do strength training.
Solution: Find out more about strength training and how it can benefit your weight loss progress.
15. Not Having a Properly Planned Training Program
A good personal program will benefit you greatly. Everyone is unique, has a different body type, health concerns, injuries past or existing, etc. Having a specific program that is designed for you, will speed up your weight loss progress tremendously.
A good coach will be able to plan a comprehensive program for you. That includes avoiding all the mistakes that we have listed here. They are able to listen to your needs and set realistic short and long term goals with you.
A well thought out program will then be designed to help you achieve the goals. In fact, as soon as you contact us, we can help with your weight loss program. There is no need to sign up for anything.
Except maybe help us to share this article to someone you care about.