Make Your Fat Loss Healthy And Sustainable By Avoiding These 4 Common Pitfalls

• Losing weight can end up making you gain more weight back.
  SAY WHAT?!!!!!
  OK, now that I have got your attention, what I meant to say was that women who lose a large amount of weight, the WRONG way, in a small period of time, can gain it back with interest, which is detriment to their health.
  Makes sense?
  Sure! But Why does this happen?
  Well, first we need to be aware that anyone can fall off the wagon and regress to where they started. There is no magic pill for this. What we can do, however, is decrease our chances or remission by securing proper habits that will ensure proper health and metabolism along the way.
  Here are the reasons why people usually fail. Simply do the opposite for healthy and sustainable weight loss:
  1) Too much aerobic work:
  

  • Although aerobic work can burn more calories than weight training during a single, isolated session, the effects stop soon afterwards. 
  • Aerobic work puts a lot of strain on our adrenal glands, leading to unnecessary belly fat in the end (fat+inflammation). When our adrenal glands get exhausted we usually give up and stop exercising.
  • Aerobic work is not intense enough to force our bodies into change. Thats right, you have to be forceful and exert some effort if you want better results. 
  • It’s just to easy for our bodies to adapt to aerobic exercise. This is why choosing this route will require fewer calories to continue in our fat loss goals. In addition, we will have to increase the distance we travel to make up for a lack of intensity. 
  • Aerobic work teaches your body to burn fat only. If you want to burn carbs, you must train harder.
  • Lastly, many people find walking on a treadmill boring and repetitive.

  2) Eating too little:
  

  • Burn more calories than you take in will mean efficient and long lasting weight loss, right? Wrong! The body is smart and will adjust to prevent starvation.
  • Most people cut their calories from fats and proteins, which will sacrifice lean body mass, leading to a slower metabolism and yet another necessary drop in calories, again, to see any results.
  • Whenever we take something away (i.e., carbs or protein) we have to put something back in so that our bodies do not fear the worst. If you take out protein, you have to increase the fat. If you take our carbs, add in some protein or fat. Also, you can’t go wrong with extra veggies! 

  3) No Weight Training:
  

  • "But I perform 100 reps with my 3 pound pink dumbbells Nikolas."…..Sorry, but that’s not enough intensity to cause a change.
  • Women fear gaining too much muscle. They must remember that muscle is more dense than fat and takes up less overall space, so even if you gain 10 lbs of muscle and lose 10 lbs of fat, the scale says the same thing, but your clothes, girth measurements and body fat percentage say another! 
  • Lean body mass (this includes muscle, bone, joint tissue and cellular fluids) play a huge role in preventing disease and keeping our metabolisms going even when we are NOT training. 
  • Using weight training for fat loss will not only create a more shapely body, it will prevent weight gain if you must stop for a small period of time (injury, vacation, etc). Aerobic work will NOT do this. 
  • Most importantly for all you cardio junkies, weight training, planned properly will become an aerobic workout, since your body will require oxygen as you travel shortly from exercise to exercise. However, the largest problem here is that people are not trained properly so they must use light weight (Find a good trainer that will bring you to the right level, so weight training can become cardio!)

  4) Not being honest with yourself:
  

  • Before you take out the tissue box, understand that I am not trying to play with your emotions. The reality is that we are all try losing weight for different reasons including personal health, vanity, our children, our family, for work, as a hobby or to take our minds off of something else. 
  • I think the primary reason should be yourself. When all is said and done, you have to look at yourself, you have to feel the pain of not achieving your goals and you have to live with your achievements or failures for the rest of your life. 
  • Remember, however, that no matter how strong our desire, we must find ways to stay on track. This could include hiring a trainer, training with a friend, signing up for an online program or something as easy as creating your own goal sheet and reviewing it every night. 
  • You just have to know why you are doing this. If that reason is the right reason, you should be set! 

  Making changes in any of these departments are easy as long as you do it slowly, safely and sustainably. Everyone’s ability to change will vary so don’t EVER follow someone else’s advice to the letter. Do it according to your own lifestyle.
  Science + Determination = Results!