Believing you are on a diet. This label only has negative connotations. You must strive to change your habits and lifestyle choices….. Improving your health and better body composition will be a given after repeated and consistent behaviour.
Not consuming enough calories. Your Basal Metabolic Rate (BMR) dictates how much fuel you need in order to recover and repair. If you are far enough under your daily goal the fat burning process (lipolysis) slows down. Don’t try and get 100 miles out of your engine with only 5 AED of fuel in it! Female trainees normally require around 2000 kcal per day and male trainees 2500 kcal per day.
Lack of sleep – sleep is the time your body recovers from training and research suggests that you must get at least 7 hours every night. Lack of sleep has negative effects on health such as high blood pressure, decreased energy levels and hormone imbalance. Not enough sleep creates the perfect environment for gaining lots of unwanted body-fat.
Absence of good fats – Studies have found that healthy unsaturated fats (like monounsaturated or polyunsaturated omega-3 or omega-6 fats) have a positive effect on satiety and help to regulate your appetite by controlling the release of appetite hormones. Sources include olive oil/coconut oil/avocados/butter/oily fish/nuts/nut butters and fish oils. These are essential for brain and heart function, inflammation of joints, and hormone regulation.
Dehydration – not enough water throughout the day seriously hampers your fat loss progress. All of the major organs will not work to full capacity, blood plasma levels drop, you can become fatigued and performance reduces considerably. Shoot for at least 2 litres of filtered water a day, if you train hard aim for 3.
Consuming hidden sugars – whether in sauces, gluten free products or even too much fruit, sugar is the largest influencing factor when trying to burn fat. Don’t get sucked in by marketing (low in fat, reduced salt/sugar/added vitamin D etc) Ensure that you consume single ingredient natural foods so that you are in control of what you consume.
Omitting Carbs – most clients are terrified of carbohydrates when on a fat loss programme. They are essential for replenishing glycogen stores in the muscles and also for allowing you to hit your Basal Metabolic Rate or BMR (daily calorie target). If you cut out the junk food and don’t replace those calories with low GI carbs (alongside protein and fats) you will not lose body-fat.
