Here are the top 10 things that may be sabotaging your ability to loose fat that have nothing to do with the Paleo diet:
- Stress – Good and bad stress can create release the hormone cortisol in the body which can increase appetite. We also know that stress can lead to emotional eating causing us to consume more than our body needs.
- Sleep – There is increasingly substantial evidence linking sleep and weight. The quality of your sleep affects hormone levels, the ability for your body to recover from stress and may reduce your appetite.
- Vitamin D – “A 2000 study reported in the Archives of Internal Medicine reports that 77 percent of Americans are vitamin-D deficient. Experts may have finally proven that missing out on that one little letter could be a major factor in pushing the number on your scale higher and higher.” Another reason we need to open up CrossFit DoneRight Jamaica! I will volunteer.
- Hydration – Dehydration can cause you to feel fatigued and can trigger a sense of hunger. Make sure you are not feeding your thirst. Researching suggests drinking a glass or two of water before meals can curb hunger.
- Overtraining – While exercise is vital for overall fitness, and overabundance of high intensity training can cause stresses on the body and create a cascading hormonal response (see #1 above).
- Medications – Sometimes weight or fat gain can be directly attributed to the medicine you are taking. If you are concerned, it is worth a check with your doctor.
- Starvation – Eating too little (volume and calories) for your level of activity can put your body in starvation mode. This can result in stress on your body (see #1). Furthermore, individuals who chronically underfeed have found it takes upwards of 6 months to recover.
- Protein – Protein is highly thermic in the body which means it keeps you full and allows you to burn fat. A general rule of thumb regarding protein consumption is to eat 1 gram per lb. of bodyweight you carry. Keep track of your protein intake for a week and see what you learn. Read the research if you are interested.
- Switching Too Often – There is almost too much information about health and diet out there and new research studies are published everyday. This leads people to change their diet almost weekly without giving their current approach a chance to work. Sometimes it takes as long as three months for your body to adjust.
- Consistency – Make a plan and stick to it. Having a healthy diet every other week, or coming to the gym randomly is not going to create results.
If you are frustrated with your ability to loose fat and feel hungry all the time it is not necessarily because you lack discipline. Drink some water, go to bed earlier, eat enough (including protein), relax and stick to a plan.
Workout of the Day
Find your 1 rep max.
Post your scores to the Whiteboard.