You can get around these barriers: 1. Metabolism, 2. Poor quality sleep, 3. Sedentary Lifestyle, 4. Processed foods 5. Chronic ills, medications, etc.
In last week’s blog, I looked at the most common mental struggles that my coaching clients have in common.
This week, let’s look at some of the most common physical barriers.
It is very rare that someone’s metabolism is actually so slow that it prevents them from losing weight. Metabolism does, however, have a huge impact on the rate of loss. Muscle mass and a regular healthful diet are the keys to combating this one. Keep your body fueled and increase your resting burn rate, also known as your Basal Metabolic Rate, and you can and will lose weight. Yes, it is more complicated than I’m making it seem here, but it absolutely IS doable.
Lack of quality sleep on an ongoing basis will put your hormones out of balance, and that will mess with your efforts to lose weight/get fit.
People who sleep less tend to weigh more.
Your hunger hormones, Grehlin, which stimulates your appetite, increases, and, which tells you when you’re full, decreases. Your brain reads the decrease in Leptin as a signal that you’re starving and starts to store fat. Now combine that with a natural tendency to grab and snack when we are tired, and you can see how not getting eight hours a night might be why you’re struggling to lose weight.
Try tracking your sleep for a few days, then see if you notice any patterns.
Even before the COVID lockdowns, many of us found ourselves firmly tied to our desks. Screens command our attention throughout the day and often into the night, and all that screen time makes for a lot of sitting, snacking, and spreading. It is SO important to get off your butt and get moving! You don’t need to run a marathon, but if you want to get healthier, it is vital that you become more active.
Not all calories are equal because your body treats calories differently depending on where they come from. Artificial sweeteners, sugar, refined flour, preservatives, trans-fats, partially hydrogenated oils, MSG, artificial colors, and artificial flavors aren’t natural ingredients and our bodies get pretty confused figuring out what to do with all that crap.
I’m sorry but it is CRAP.
Our bodies have become like toxic waste sites for garbage masquerading as “food.”
The absolute minimum is to eliminate this stuff. Start reading labels, you’ll be shocked at what’s actually in your food.
If you are eating well and exercising regularly and you are not losing weight, and you think there may be a medical cause, rule it out. I say it over and over. “Before beginning a weight loss program, consult your doctor.” That way you’ll know what you really weigh, your BMI, and your fitness level so you don’t overdo it.
Hypothyroidism, anemia, and other conditions can cause weight gain.
Medications like hormones, contraceptives, some blood pressure drugs, diabetes medications, and antidepressants can all affect your weight too, but your doctor can help you find the right medications and program for you.
If your health condition puts up a particularly challenging roadblock please remember YOU ARE NOT DOOMED. Work with professionals to take control of your health so that you are able to take control of your weight.
If you are stuck in a rut and having trouble losing weight, the first thing I recommend is taking an inventory of what is blocking your success, mental and physical.
Life is a never-ending exploration of our nooks and crannies. To be successful, we must be willing to dig deep and get to know ourselves well enough to be honest. With weight loss, like everything else, it’s true: “The truth will set you free.”
You are strong enough to break through every barrier in your path to good health; you just need to know what they are.
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