Are you struggling to lose weight?
Here are The Top 10 Most Common Obstacles and How to Overcome Them courtesy of SkinnyJane.com.
When it comes to living and leading a healthy lifestyle, one of the most challenging aspects most people encounter is losing their excess body weight. Do you feel stuck or like you’ve hit a weight loss plateau? If so, it’s vital that you learn and understand the most common reasons preventing you from losing weight and how to conquer them. Here are the top 10 obstacles that most likely are preventing you from having success in your weight loss aspirations and solutions to help you overcome them
1. Not Setting Weight Loss Goals
The vast majority of people want to lose weight; however, very few people actually sit down and set goals, and this is the first and most important step in beginning a weight loss plan. You should set goals that challenge you yet are realistic.
Take pen to paper and write down your first goal. This can be your long-term goal, such as, “I am losing 30 lbs.” Then, set a short-term goal, such as, “I will lose 2 lbs. this week.” It’s good to have a long-term goal, but it is vital that you set a short-term goal so you can have success along the way to keep you energized and focused on your goal. This will also help you avoid feeling overwhelmed and frustrated.
2. Not Writing Down an Exercise Plan
The key here is to write down a very doable plan that will ensure you stick to it. If you know you aren’t going to run 5 miles every morning, then do not make this your plan. Remember, to keep it simple and something that you know you can do. Set yourself up for success by being honest with yourself and creating plans that will ensure you follow them.
When it comes to exercise, consistency is key! If your exercise routine is erratic, you will not see consistent results. Develop a workout schedule that includes a both cardio exercises and strength training. Aim for working out at least 20 minutes every day, and alternate weight training days with cardio days. When weight training, listen to music that makes you feel good and pumped up, and when you do cardio, listen to a podcast that captivates you.
Check out this awesome, in home 28 Day Exercise Guide.
3. Making Unhealthy Food Choices
What you eat greatly impacts your weight loss efforts. Eating out, consuming too many processed foods and sugary snacks, and mindless eating can derail your progress. Focus on eating lean proteins, vegetables, whole grains, and fruit (low sugar fruits such as berries are your best option). Be mindful of your portion sizes, and practice eating until you are satisfied and not until you are full.
If you need a proven eating plan that has been successfully used by many people, check out one of the Skinny Jane Challenges. These plans not only come with a simple and effective eating plan, but they also come with nutritional supplements to give you an extra boost and fill any gaps that may be missing in your daily diet.
4. Not Getting Enough and Quality Sleep
Make sleep a priority, as it is the gateway to better health, a clearer mind, a better mood, and a higher and more efficient metabolism. Sleep often gets overlooked in weight loss discussions, but it’s a key factor in successful weight loss. The hormones that regulate appetite and hunger can be disrupted by poor sleep quality, and when this happens, one is more likely to overeat and make unwise food choices. Commit to 7-9 hours of uninterrupted sleep each night, and have a consistent bedtime and wake up time.
5. Not Staying Hydrated
Hydration plays several important roles in weight loss, yet most people who are trying ot lose weight remain dehydrated. Drinking enough water, typically at least 64 ounces throughout the day helps regulate metabolism, energy levels, and control hunger. Oftentimes, thirst is confused with hunger, leading to people reaching for high calorie snacks instead of ice cold water or other low calorie beverages.
To curb unwarranted cravings, stay energized and well hydrated, drink at least 8 glasses of water or healthy liquid a day.
6. Emotional Eating Issues
Do you find yourself turning to food when you’re upset or stressed? If so, you are not alone. This is common, but this doesn’t mean you can’t do something about it! Many people are emotional eaters and turn to food for comfort during trying and stressful times. With the abundance of food in the United States, unfortunately, food has become the “drug” of choice.
It’s important to first acknowledge if you are an emotional eater. If so, then a good goal is to develop a healthy relationship with food, as this is essential for long-term weight loss success. The next time you feel stressed or uneasy, take note of how you handle it. If you find yourself reaching for food even though you aren’t hungry, this is a sign that you are an emotional eater.
Use a notebook to help you recognize your emotional triggers and find healthier ways to cope, such as practicing mindfulness or engaging in hobbies. Make a list of 7 things you can do besides eat when you are feeling emotional. Then, keep this list on your refrigerator so you are redirected with a different activity instead of eating. Developing a healthy relationship with food is crucial for long-term success.
7. Skipping Meals to Lose Weight
Do you skip breakfast? Do you only eat once or twice a day? If so, you are not doing yourself or your metabolism any favors. Study after study has shown that skipping breakfast leads to one consuming more calories the rest of the day compared to when eating breakfast. Eating in the morning, literally breaks the fast you have had while sleeping. Eating breakfast kick starts your metabolism, helps stabilize your blood sugar, improves your mental sharpness, and helps you eat less the rest of the day.
One of the best ways to start your day is with a high protein breakfast, such as a Skinny Jane Skinny Blend Shake. We recommend using two scoops (the scoop is small), 8 ounces of almond milk, 3-4 ice cubes, and any other healthy ingredients you love in your shakes. Blend for 15 seconds and then enjoy. You simply can’t beat the taste of a Skinny Blend shake, and you’ll be getting at least 25 grams of high quality, energizing protein that will help you stay strong and lose weight.
Skipping meals can seem like a quick fix for weight loss, but it often leads to overeating later on. Your body needs regular meals to maintain energy levels and prevent excessive hunger. Aim for balanced, smaller meals throughout the day to keep your metabolism steady and avoid binge eating.
Including high protein snacks between your meals, is a great way to control your appetite, keep your blood sugar levels stabilized, and help you lose weight faster. Here are two delicious high protein snacks that will help you: Lean 180 Protein Bars and Lean 180 High Protein Shake/Pudding packets.
8. Lacking Social Support
Having a solid support system when embarking on a weight loss journey will help you stay on track and give you a lift when you may need it the most. Having friends, family, or a workout buddy can provide motivation, encouragement, and fun. You can either ask your friends and family, usually having a support team of three people is good, or you can find an online group to give you the support and encouragement you may need.
9. Lacking Exercise Intensity
Everyone can increase their intensity. When working out, simply ask yourself, “Can I increase my effort?” Simply asking this question will bring the awareness and spark you may need to up your intensity.
For effective weight loss, your workouts need to be challenging enough to make a difference. It’s a great idea to Incorporate both high-intensity interval training (HIIT) and strength training into your routine to boost your metabolism, improve your blood sugar, resting heart rate, and blood pressure, strengthen your joints, and build muscle.
10. Ignoring Portion Control
We live in the age of large portions, and this is one thing that has led to the obesity epidemic in the United States. Even when eating healthy foods, portion control remains essential. Eating large portions typically leads to excessive calorie consumption. To avoid overeating, use smaller plates, measure foods when eating at home, don’t eat seconds, and listen to your body’s hunger cues to avoid overeating.
The Skinny Jane Skinny Maps lay out exactly what you need to eat for successful weight loss and help you eat the right portion sizes.
Review these 10 most common reasons that may be preventing you from losing weight. Then, decide to take action and tackle these challenges now. The key is to decide and then take consistent action. Be patient and kind to yourself, and be consistent. Take one day at a time and do your very best, and repeat this process day after day. You will be well on your way to successful weight loss and feeling happier and more energized every day.