Why You Aren’t Achieving Your Weight Loss Goals and What You Need To Do About It

When it comes to losing weight from my experience people have good and honourable intentions. Intentions and grandiose plans aren’t always enough though for success. From short term detoxes to crash dieting there is a wealth of schemes to help you, but like most get quick rich schemes they are on the whole statistically more likely to fail than to be successful. Not all of us have a cast iron will 24/7 and most people will suffer from adherence issues. The key is though if you are going to take a measured approach then how do we maintain successful behaviours for our long term goals.

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Now I joke a lot of the time that when it comes to losing weight that fat loss diets always start on a Monday.

Why?

Perhaps the grind of the “work” week (whatever that means now) breaks down your adherence. Simply stuff is getting in the way of your success, be it fatigue, stress or the fact that that you are focussing on other things. Maybe you are rewarding yourself for a busy week by smashing a whole bar of milk chocolate, 2 bottles of red wine and half a block of cheese over the weekend. Either way you have decided that the diet starts on Monday. What we have here is typically not an issue with creating a calorie deficit, we have an issue with creating a consistent deficit. In essence we can’t maintain our adherence through 7 days consistently.

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Now if we look deeper at people when they are motivated to change when are you likely to fail?

A study has recently looked at this. When are people most likely to lapse and how are they lapsing. At this point it might be a good idea to compare this with your behaviours.

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In essence a lapse was a period of over eating or consumption of an undesirable food. Science and research sometimes gets a lot of criticism with people questioning it’s real world application. This study is the real world- we all screw up and what you might see here is a way to access your adherence to give you a greater chance of success.

 

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What you can see is that your lapses effect your maintenance of weight loss- which makes perfect sense. People on average lapsed 4 times a week mainly on the weekend evenings at home. That glass of wine on Friday, Saturday and Sunday might be catching up with you now hey!

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What’s the reality of this though when it comes to your plan?

Individualised strategies are important as one size does not fit all here. It highlights that willpower is not enough and is variable from person to person. What though can you do to be more successful at adhering to your diet?

  • Limit highly desirable foods at home. Perhaps keep your treats for when you aren’t at home?
  • Organise and plan your evening schedule to avoid eating calorific food. That may involve changing eating time or incorporating more balanced snacks at different points through the day (especially in the evening).
  • If you have balanced your intake throughout the day you earn yourself more flexibility later on in the day. If you had a fry up for breakfast and lasagna for lunch you may be coming up a bit short of calories later in the day which may leave you hungry.
  • Success is only achieved if you can stick to something. If your diet is extreme you will fail at some point as failure occurs when you don’t want to suffer.
  • Your lifestyle, who you eat with and where you are when you eat matters as you will have to fit your diet to your lifestyle. That could mean 3 square meals that could mean 5 small meals- either way try to experiment to see what works best for you.

 

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As a disclaimer the smarter stuff around carbs, fats and proteins does matter. At an initial level though adherence to a plan which has lower calories than you need is the most important factor. What you also have to consider is that with a few lapses it is tough to maintain a progressive calorie deficit and therefore fat loss.

How to we help with your adherence to balanced nutrition and exercise. At Results FAST it’s key that we keep you organised (by booking your training in), offering you flexibility (so it’s easier for you to fit your training in), provide you with positive messages and education (through our social media) and hopefully keeping it fun!

 

What Does 1500 Calories Look Like?

Practical usable advice is the name of the game. We are told to eat healthy and we know that calories make up food. We even know that certain foods have different calorie make ups. Where most people struggle is putting it all together in to a daily plan.

What we have here is a base 1500 calorie day focussing on lean proteins and sensible amounts of carbohydrate and fats. For some people this may be enough food- for others it may be a good base before snacks depending on your size and your goals.

Feel free to share your snaps of your creations with us and if you decide to tweak any of the recipes with your own spin!

 

Breakfast

Low Carb Egg Breakfast Muffins

Ingredients

  • 1 red pepper
  • 3 spring onions
  • little cherry tomatoes
  • 6 eggs
  • 1 handful spinach
  • 50g of cheddar or your choice of cheese.
  • ½-1 tsp salt
  • 1 tsp chilli powder

Instructions

  1. Preheat the oven to 200°C/ 390°F.
  2. Wash and dice the pepper, onions and tomatoes. and put them in a large mixing bowl.
  3. Wash the spinach, lightly chop it and add it to the bowl as well.
  4. Add the eggs and salt. Mix well. 
  5. Add the chilli- add depending on your preference for heat!
  6. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups.
  7. Add the cheese, grated or layered.
  8. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch.
  9. Bon Appetit!!

This is about 250 calories a serving so 2 will do the job to start of the day (original source http://www.hurrythefoodup.com).

 

Lunch

Spicy Chicken and Avocado Wraps

Ingredients

  • 1 chicken breast (approx 180g), thinly sliced at an angle
  • generous squeeze juice ½ lime
  • ½ tsp mild chilli powder
  • 1 garlic clove, chopped
  • 1 tsp olive oil
  • 2 seeded wraps
  • 1 avocado, halved and stoned
  • 1 roasted red pepper from a jar, sliced
  • a few sprigs coriander, chopped

Method

  1. Mix the chicken with the lime juice, chilli powder and garlic.

  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.

  3. Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.

This is about 400-500 calories so perfect as a sensible lunch (original source www.bbcgoodfood.com).

Dinner

Healthy Steak and Chips

Ingredients

  • 150g baking potatoes
  • 5ml olive oil
  • 1 tsp paprika
  • 175g lean beef rump steak
  • 1 tomato
  • 50g button mushrooms
  • 80g mixed leaf salad

Method

Preheat oven to 220°C / Gas Mark 7 / 425°F

  1. Peel and cut potato into 8 wedges.

  2. Place on a baking tray and brush with 1 tsp olive oil. Sprinkle with paprika.

  3. Bake for about 35 minutes or until cooked through and crispy.

  4. While the potato is cooking, grill or griddle the steak, 1 tomato and a few sliced mushrooms.

(Original recipe courtesy of www.weightlossresources.co.uk).

And for those of you who want to pimp that steak up a bit check out Jamie Oliver’s how to guide… https://www.jamieoliver.com/news-and-features/features/how-to-cook-the-perfect-steak/

How to Lose Weight Off Your Thighs.

As part of trying to write occasionally I have thrown the content out to Results FAST gym and personal training members this week to answer their questions:

The first question to come back is “How do I lose weight on my thighs.” I’ll explain the “why it’s there” before the “this is what to do.”

In general, this question most of the time is only asked by women. Why? Well females have different fat deposition patterns to men. Simply women store fat preferentially on their chest and thighs while men generally are more predisposed to storing body fat on their belly. These is thought to be hormonal in nature though there are also some slight subtle differences in sites called adrenoreceptors which are found around their hips and deal specifically with fat mobilization. We are all slightly different from person to person and this is also seen in our fat deposition patterns.

The issue with the adrenoreceptor balance highlights that people may preferentially store fat in a certain area. It also means that it becomes hard for fat to be burnt in the lower body- primarily because the catecholamines (which adrenaline is the one most people will recognize) can’t act on the specific cells they need to and rivalling adrenoreceptors also play a role in decreasing blood flow meaning if this balance is one way rather than the other you will have a preference to store body fat in this area and it will be harder to mobilize fat from this area due to lower blood flow. Which pretty much sucks if you are one of these people…. But what do you do and how do you preferentially burn fat from the thighs though?

While you can cannot directly target an area for fat burning you can work the muscles in that area to build muscle and lean tissue which has a greater effect on elevating your metabolism and turning over more calories at rest. This doesn’t necessarily lose weight of our thighs but will help tone that area. Typically, if you are a beginner body weight exercise could work but resistance training may provide a better variation of training load and stimulus to help you progress quicker.

Reducing your calorie intake to a level where you are in deficit will mean that fat will be more likely to be mobilized though these areas tend to be stubborn and take time to reduce in size. There are no magic foods or plans which apologize whole heartedly for.

Activity as a whole will help. Low levels of activity will increase calorific burn, and this is a good thing. That said it can take a long time if you are primarily using low level intensity exercise for your weight loss (it’s effective but patience is a must).

Modifying your training programme may also be effective. Interval training or training at a higher intensity is a useful strategy and could be considered the most adrenaline stimulating activity. It’s not the complete answer but may help if you incorporate it as part of your programme. Organized weight training may have the same effect as interval training if programmed properly. Low level activity such as walking can be really useful if you have a low threshold for exercise and poor fitness levels but it can be incorporated in to your programme at any point.

There is no magic bullet but in turn knowing what hand you are holding is always important before you play cards. It therefore makes sense that you utilize the right type of programme if shifting lower body fat is your target.