If you are wondering why you are not losing weight despite your best efforts, check my top three tips to make sure you are not sabotaging yourself with something you can easily correct.
1. You are not consuming enough fat.
To lose weight, we must feel satisfied. By the way, that is my number one rule to keep yourself at optimal weight: Be satisfied and stop snacking. If we are restricting calories by cutting carbs or which is a common tactic to lose weight, we need to make sure we are getting enough healthy fats to help us feel full. Did you know your brain is over 60% fat? They help us feel full AND stay focused. Just make sure you are getting the healthy fats like cold water fish, chia seeds, avocados, and coconut oil.
Here are some tips for getting fats into your daily diet in a healthy way…
- Eat oily fish. Salmon, sardines and mackerel are some of the healthiest foods on the planet
- Cook with coconut oil and use it for baking.
- Use coconut milk in soups and curries.
- Have grass-fed beef once a week
- Eat fresh avocados as a treat
- Eat locally pastured meats and cheese in small amounts.
- Choose organic eggs – these contain omega 3 due to the diet of the chickens.
- Use healthy cold pressed oils to cook your food or drizzle over salads
- Snack on nuts or nut butters
- Sprinkle chia, pumpkin and sunflower seeds over almond butter, oatmeal, granola, yogurt and fruit
- Always go for full fat organic foods like milk, yogurt, and cottage cheese
- Include olives and avocados in salads and snacks
- Make sure you eat plenty of green leafy vegetables like kale, cabbage and spinach and cook them in yummy healthy fats like organic grass fed butter or fruity olive oil with mineral rich sea salt. Bon Appetit!
2. You are not getting enough sleep
Scientific studies have clearly shown that sleeping less than six hours per night on a regular basis can shorten your life, not to mention leave you mentally sluggish and overweight.
The healing and cleansing process that occurs during sleep are vital for a well running mind and body. The “sleep hormone” melatonin contributes to cellular repair which wards off cancer and keeps our serotonin levels stable leading to less fat stored around our middle. The human growth hormone (HGH) is also produced during sleep, which gives us good muscle tone and youthful vitality.
Research has also shown that sleeping less reworks the metabolic pathways that regulate appetite and we end up feeling hungrier as a result of lack of sleep. Combine this with feeling irritable and you have a recipe for making poor choices in our meals which lead to long term health problems. I have personally seen instances of a person losing 20 pounds from just keeping an 8 hour sleep schedule!
3. You are eating the wrong foods.
All calories are not created equal. It is true that all “calories” have the same amount of energy. One Calorie contains 4184 Joules of energy. In that respect, a calorie IS a calorie.However, the human body is a complex biochemical system with complicated processes that regulate energy balance.
Even more important is the fact that different foods and macronutrients have a major effect on the hormones and brain centers that control hunger and eating behavior. The foods we eat can have a major impact on the biological processes that regulate when, what and how much we eat.
Bottom line: 1000 calories of broccoli is not the same as 1000 calories of asparagus and they would have completely different effects on our body.
Has any of these things sabotaged your weight loss efforts? Tell us about it in the comments!