5 Bad Habits that are Holding Back Your Weight Loss
Hey! Chances are, if you're here you've been struggling for some time to take weight off on your own.
As someone who has been on the fitness journey for 7 years now and who coaches others toward finally losing the weight for good, I know the day to day struggles you're facing!
It's definitely not easy to make a lifestyle change.
But can I be honest?
There are probably some behaviors that have really held back your weight loss.
No worries though! We can fix them. We just need to address them first.
1. Extreme dieting regimens
Chances are, you reached a point at which you decided you would do whatever it took to lose weight and lose it quick.
Many times, when people take on this all or nothing approach, they go all in on the most extreme, strict dieting approach they can find.
And then they promptly give up and go through a weight rebound.
An example: If we're being completely honest, I am not a believer in the Keto approach. There, I said it.
Let me be clear here. By this, I don't mean that you won't lose weight on keto. You can totally lose weight by reducing carbs!
But if you enjoy carbs, this approach will be painful and it usually ends with the person finding their way back to their sweet love of pasta and bagels and taking things way overboard - aka, total weight rebound in response to intolerable restrictions.
I have coached online clients for over a year now to finally take off the weight for good. The clients that have had the greatest success were those that were willing and open to a flexible dieting approach.
This allows for less restrictions, more food freedom, and overall more happiness while dieting. It's sustainable and it's effective.
2. The F*** It Mentality
We've all been there.
Things are going great! You've been sticking to your work out routine.
You've been counting your macros meticulously for weeks.
Then you have one bad day -
Maybe you skip a workout or you overeat on date night.
And then all of a sudden, you slide down the slippery slope called f*** it. One day turns into two. Pretty soon two becomes three.
And before you know it, you've thought to yourself, why bother? I already failed.
Don't think this way!! Whether you fall off track for a day or for a week or for a month, KEEP. GOING.
Think of it like brushing your teeth: if you accidentally fell asleep and missed brushing one night, do you decide you're a failure with a mouth full of cavities from one missed brush and stop brushing your teeth altogether? I hope not!
Chances are, you didn't back track as far as you think you did!
Taking a week every now and then is not going to destroy your progress.
Sometimes, your body just needs the recovery.
The best thing you can do when you fall off track is get back on the horse as soon as possible. Don't try to increase cardio or lower calories to make up for the time away. Just jump right back into what you were doing.
Before you know it, your weight will level right back out and your body will bounce back.
3. Lack of Routine
I found a quote recently that I absolutely LOVE. It truly says it all when it comes to health and fitness (and just about everything else!)
Success doesn't come from perfectionism. It comes from consistency.
In the context of health and wellness, you need a consistent routine.
The more consistent you can become in your schedule, the more success you will see.
If you know that you're fresh and energized in the morning, block off an hour first thing for your workouts.
If you have to drag yourself out of bed to do a morning workout, pack your exercise clothes in your work back and head straight to the gym from the office!
Setting your schedule is all about tackling your personal obstacles BEFORE they happen so you can stay consistent.
Training and meal prep should just be like clockwork to you if your routine is set up correctly.
4. Staying Up Late
Not getting enough sleep has affects your weight because it affects your hormones.
First up is cortisol. Life stress, including sleepless nights, can increase cortisol levels, which can lead to weight gain.
Higher cortisol leads to heightened sugar and fatty food cravings. In general, your overall appetite will be heightened.
Lack of sleep also leads to an increase in your body's ghrelin levels and decrease your body's leptin levels. Ghrelin is a hunger hormone that tells your body it's time to eat! Leptin helps your body feel full and satisfied.
Therefore, the changes in these two hormones due to lack of sleep lead to an increased appetite.
Aim for no less than 7-8 hours per night.
Using the bedtime app on your smart phone is a great way to establish good sleeping habits.
5. Doing it Alone
One of the top mistakes I made when I got started on my own fitness journey was waiting as long as I did to hire a coach.
I spent over a year in the trial and error phase, experimenting with different types of workouts, dieting techniques, etc. It was incredibly overwhelming.
And you know what? Within 12 weeks of having my first coach, I learned more than I had that entire year by myself!
A coach will be able to look at your background, activity level, goals, and metabolism and tell you exactly what you need to do to achieve your goals as effectively as possible.
What you invest in money you get back ten fold in time.
And guess what? Even 7 years in, with over a year of coaching experience myself, and experience on a national bodybuilding stage, I STILL have a coach.
And MY coach STILL has a coach.
Because the learning never ends and we want to get to our next goal as quickly as possible! Then, we can set a new goal, and have our coach there to set up the perfect road map to do it all over again.
Want to reach your fitness goals faster and easier? With the right game plan and extra accountability?
I've been helping women just like you build muscle, lose fat, and improve their metabolism with an easy to follow flexible diet and FUN training routine.
If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results.
Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too old, too far off, too busy, or too tired, STOP RIGHT NOW.
You can do this no matter where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap.
No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do.
To Your Good Health & Success,
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