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3 things that can hinder fat loss

So your diet is on-point, your training is going well, but you still can’t seem to shift the weight? Maybe you’ve noticed some weight gain and don’t understand why?

It’s important to be aware of the factors outside of diet and training that can hinder fat loss and/or cause weight gain. Without knowing these, you can become frustrated, confused, and possibly give up altogether.

We don’t want that.

So to help you stay winning and aware, here are 3 things that can hinder your fat loss, even if your diet and training is on-point.

1. Stress

Stress can cause you to hold weight. This is due to a rise in cortisol that causes water retention. Stress can also increase moodiness, and may have you comfort eating.

2. Sleep

When we lack sleep and/or are highly stressed, cortisol can also inhibit the breakdown of fat for energy and increase breakdown of muscle – we don’t want this. We want to retain muscle, not lose it.

Also: when you’re overtired, your brains reward centres rev up, looking for something that “feels good.” This can spark hunger and cravings in your head, causing you to comfort eat.

3. Women’s Monthly

For the ladies: estrogen peaks during the latter part of your cycle, right before your period. This can cause you to retain fluid, making you feel bloated and potentially gain a few pounds of water weight. The good news: Estrogen drop as you start your period. Don’t panic if the scales stall or weight jumps during this time. It’s normal and will pass.

5 Tips to Counter These

1. Awareness

Awareness can help you deal with hindrances more effectively. For example: if you’re stressed or lacking sleep, and you know that this hunger is just being triggered from cortisol and not necessarily true hunger, you’ll be able to combat it rather than succumb to it.

Get aware, which is what these articles help to do.

2. Plan

Most of life’s stresses can be prevented through good planning. There are 5 P’s that we often talk about to clients:

Proper Preparation Prevents Poor Performance.


Proper Planning Promotes Peaceful Performance.

Have your schedule planned out as much as possible, so that you’re able to flow in it more peacefully. This doesn’t mean you have to be rigid and inflexible. It just means that you’re not living chaotically and unintentionally – both of which lead to stress.

3. Do less

Doing less can sometimes be just the thing you need. Less is more. Pull back. Relax. Take some time out. And get back on track when you’re more rested and less stressed.

4. Remove technology at least 1hr before bed

Devices, technology, work, can keep your mind active and hinder good sleep. Read a book instead. Let yourself naturally unwind.

5. Don’t panic

Be patient. Don’t overreact and add stress to the situation. Stay calm. Stay focused. Adjust what needs to be adjusted, and then stay the course.

It will happen.

It’s important to be aware of the factors outside of diet and training.

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