Archive for May 2013

Fat Loss Checklist

10 Reasons WHY you are not seeing results


At this time of year, everyone is focused on fat loss.  We all want to have that lean, sexy looking body as we head outdoors and starting shedding layers!  So here are some of the most common reasons that people have trouble shedding fat and looking great.

1. You are eating TOO much. Even if you are carefully measuring and planning your main meals, extra calories can sneak in during snack. It is VERY common to significantly under-estimate the number of calories you are consuming on a daily basis. If you’re not sure, write down everything you eat for one whole week, or even better, enter it into MyFitnessPal.  MyFitnessPal instantly calculates your total calories and gives you a visual representation of where your calories are coming from.  It can be shocking sometimes, but it is a great wake-up call and can really keep you on track.

2. You are not eating enough. You need to create a caloric deficit by reducing you calorie intake slightly. If you go too far below your maintenance calories, your body goes into starvation mode; sheds muscle and stores calories as fat, for a future energy source. Not eating enough supportive foods also lowers the amount of calories you burn….less thermic meals = less body fat burned.

3. You are not lifting weights – cardio burns calories but it doesn’t boost your metabolism. Resistance training is *critical* to maintaining your muscle and tone. If you’re not lifting weights while trying to lose body fat, you will lose muscle and tone and your metabolic rate will decrease causing you to burn fewer calories throughout the day!  I tell my clients at Forever Fit SCV (my Valencia Bootcamp business) that the main focus should be on gaining lean muscle mass during their training sessions.  The more muscle you have, the MORE CALORIES YOU BURN AT REST.

4. You are simply not exercising anywhere near enough! You can only decrease your caloric intake so much before you start losing your fat burning muscle. The only other alternative is to increase calories out. VERY FEW people are successful at losing weight AND keeping it off without exercising almost everyday!! The BEST way to lose that stubborn fat is to increase your metabolic rate (by increasing lean muscle mass) so you burn more calories at rest throughout the day.  Make it a rule to be active at the very least 30 minutes a day.

If you’re having trouble losing weight, 20 minutes of exercise three times a week isn’t going to cut it! Most people who tell me they are *really serious* about losing weight are not willing to do what it takes to get where they want to be. If you’re not willing to make exercise a *serious* priority in your life, your chances of succeeding at losing weight and keeping it off are VERY small!

5. Are you impatient? Are you looking for *instant* results? When it doesn’t happen, you may give up. You HAVE to be resolved to the fact that it takes the integration of the Factors of Fat Loss and change WILL be slow yet steady!  Remember, it is a marathon, not a sprint!  The faster you lose fat/weight, the more likely you are to find it again.  Try focusing on progress, not perfection.

6. Are you any skipping meals? If so, do not expect to see results.  Skipping meals slows your metabolism causing body to store calories rather than burn them.  You need to keep the fire stoked ALL day.  Don’t let your body think it is starving, because if you do you it will start to store fat.

7. Are you eating sugary foods or simple / refined carbohydrates?  White rice, white (non whole wheat) flour products, white pastas, soft drinks , sweetened drinks – like juice, and the hundreds of products that contain added sugar that’s deceptively listed on ingredient lists with names like sucrose, high fructose corn syrup, etc. turns off the hormones responsible for releasing your body fat and instead turns ON the hormones that store fat.  Focus on eating ‘whole foods’ (foods with only one ingredient), not pre-packaged food.

8. How many alcoholic drinks do you have each week? Alcohol stimulates your appetite, slows your metabolism, and it’s loaded with empty (sugar) calories!  Think of it as a poison.  When you drink alcohol, your body stops all other processes, like fat-burning, while trying to remove the poison from your system.  Does that mean that you can never drink alcohol?  No!  We all have to live a little, right?  Just try to limit your intake to a few drinks per week.

9. Are you having fruits and/or vegetables EVERY time you eat? If not, you should!  The fiber from the fruits and veggies will make you feel full longer so you are not reaching for a Snickers later in the day.

10. Are you planning and preparing your meals ahead of time? This is key to staying on track!  If you don’t have healthy, nutritious foods ready to go at your finger tips, then you will probably reach for whatever is easy (i.e. chips, candy bars, etc.)