From under valuing the amount of calories you are ingesting to taking prescription drugs that may be affecting your weight, each of these obstacles can influence your chances to lose weight.
Those are the 10 of the top dieting barriers which could be halting your fat loss:
- Underestimating calorie intake – it is easy to ignore the odd biscuit here or accidentally give yourself a larger portion there, but without careful moderation excess calories can easily sneak into your weight loss plan. Try writing in a food diary for 2 weeks listing everything you ingest and drink, on top of the calories they include. You’ll be astounded by how fast they mount up.
- Over guessing calorie burn – whilst exercise is a vital part of any dietary plan, it is easy to get into the habit of thinking ‘I have just done a 30 minute exercise plan so I can treat myself to crisps’. To optimise your workouts you need to check the amount of calories burned to those eaten.
- Avoiding meals – whilst at the outset it may sound logical to skip lunch, after all 1 meal less a day will mean fewer calories consumed. However, bypassing meals can make your body believe it is starving prompting it to turn calories into stored fat. Similarly skipping breakfast means your metabolism will start the day slower and will get rid of less calories.
- Forgetting drinks – smoothies, fizzy drinks, coffee, tea, alcohol… all are loaded with calories that are often overlooked during diets. Because of this, if you fancy a glass of wine with your meal make sure to budget your calories throughout the day.
- Not getting enough sleep – it is advised that you sleep for at least 8 hours a day and this is for a good reason. Without enough sleep your hormones become unbalanced leading to fatigue and increased appetite.
- Stress – aside from encouraging the temptation to boredom eat, stress can also cause an accumulation of fat (particularly around your abdomen) and boost your appetite.
- Allowing dietary vacations – even though there is nothing wrong with treating yourself, at the weekend it is easy to fill your days with ‘exceptional’ eating and break rules you wouldn’t normally dare to in the week. Because of this it is important that you don’t forget your diet as 2 days off can make a real difference to your fat loss particularly if your sugary cravings have built up during the week.
- Aiming to low – your body has got a natural weight where you are fit and healthy, so whilst you may want to look like super models, getting rid of an extra 10-15lbs could put your health at risk.
- Becoming impatient – a common mistake many of us make is only concentrating on your final goal for example your final weight loss target. The problem with such goals is that when the lbs don’t initially drop off, you get disappointed and feel tempted to quit. For this reason it is important that you set realistic goals of 1-2lbs a week so you’ll feel that you are achieving more weight loss faster.
- Using prescribed drugs – many prescription drugs can trigger weight gain which can be very frustrating if you are suffering from a condition that makes working out hard. If you are concerned that your tablets is hindering your fat loss, consult a doctor who can work with you to change your medication and offer dieting advice.
If your fat loss barrier is amongst the list above, it is still possible to achieve your dieting targets safely and without risk.
The trick is to eat a nutritious diet (no fewer than 1500 calories a day), to exercise 3-4 times a week for 30 minutes (preferably aerobics and weight training) and to set yourself achievable goals.
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