10 Things Sabotaging Your Fat Loss
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I thought I would do a something a little different this week. Here are my top ten things which sabotage fat loss. Do these sabotage you?
1. Not drinking enough water – This is a biggie! Your body needs water to work at an optimal level. It also needs water to flush out toxins and aid in digestion. Muscle is made primarily of water. Get the connection?
2. Making weight loss harder than it is – Weight loss is a simple formula but we complicate it. This is partly because the diet industry wants to keep us confused to sell more products! Calories in – more calories burned = weight loss. Don’t over think it!
3. Mindset – You get what you think about!!! If you say I can’t lose weight, guess what happens? Your mind tells your body you can’t lose weight and the weight stays on. Change your mindset to “weight loss is easy for me” and watch what happens.
4. Not eating vegetables – I did a post on this a while back. You can see it Here. If you’re an adult you should be eating vegetables and the ones smothered and covered in butter don’t count.
5. Eating too much – As a rule of thumb, you should leave the table a little hungry. Don’t eat until you’re full. It’s a big myth we’re told to eat until we’re full. It comes back to bite you in the a** later on.
6. Alcohol – If you workout all week, why go to the bar and ruin it on the weekend? Hold a two drink minimum to keep your fat loss efforts intact.
7. Sugar – Heroin, Cocaine, and “Meth” have nothing on Sugar. Most of us are addicted and don’t even realize it. It’s in everything and will keep you from losing weight. Did you know you can go through sugar withdrawal? Yup…it’s just that addictive. Cut down on sugar and watch fat loss soar!!!
8. Boring workout program - You might be a dummy if…you’re doing the same workout program from 1992. It’s time to change! You should change your workout every 8 weeks. If you get bored like I do, change it every 6 weeks.
9. Eating out with friends too much - All of us tend to get a little “loosey goosey” when we’re out with friends…one tortilla chip turns into 2 then a whole basket is consumed before you know it. Once this happens we ditch all efforts and go for broke with a burger, fries, and a Coke. Limit the “socials” to one day a week preferably on your cheat day.
10. Eating “big” immediately after cardio - You just hopped off the treadmill and decide to eat a big lunch. Guess what you did? You just replaced the calories you burned and in most cases you added more. Go figure? Wait a least an hour after cardio to give your body a chance to burn fat then eat sensibly. Control your portion sizes and drink plenty of water.
If you have any more things which you’ve found to sabotage your fat loss, shoot me a comment, and I’ll add them and give you credit!!!! See you on the lean side!
Darren McDuffie
Certified Strength and Conditioning Specialist
Certified Nutrition and Weight Management Specialist
Certified Exercise Foundations Specialist
Certified Fitness Testing Specialist
I’m sitting here with my bottle of water. I know that I could loss some of this jiggle if I drank more water…. and did a little more weight lifting too. I know water is the secret to weight and fat loss. I’m making a concerted effort to drink more water [at least 30 ounces] and at least another 20-30 ounces of other fluids like green tea, my one natural diet black cherry soda, seltzer water, decaf coffee, etc. Thanks for those reminders. I can’t think of any others.
You could include emotional/boredom eating. Something I know I am guilty guilty guilty of!!! Just mindlessly stuffin my face cause I have nothing better to do or because I’m sad or mad or somewhere in between.
Sitting around to much can defenitly be bad.
Yup sitting down to much is bad… can lead to eating out of boredom.
Nice post.
Whilst I agree with most of your points, the one on drinking more water is debatable.
We often drink more than we need and often with food at meal times.
This has an undesired affect on digestion as it causes an imbalance with stomach acids.
If you’re aiming to spare muscle whilst on a fat-loss program, your gains will be reduced due to the bodys difficulty with absorbing a lot of the muscle sparing (read BCAAs+protein) nutrients.
I forgot to add, drink when you’re thirsty, but don’t go overboard with thinking you need to drink gallons and gallons. It’s just unnecessary.
I definitely don’t drink enough water and sometimes drink too much alcohol. Gotta work on that
Clint… I would agree but few people don’t even begin to drink enough water to help digestion.
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Thanks for your comment!