1. You eat too much This might seem like an obvious mistake, but many people truly don’t know how many calories they’re actually eating. For example, ordering a salad might seem like a healthy choice, but you could be getting a 700-calorie meal without even knowing it. Sauces, dressing, and oils, all have calories you probably don’t even think about. We’re told all the time that the simple weight-loss process is to eat fewer calories than you expend throughout the day. However, this “calories in, calories out” methodology oversimpliﬁes matters. The type of calories you eat matters. A carbohydrate-only diet will not help you reach your fat-loss goals. You need the right combination of protein, carbohydrates, and healthy fats to build muscle and burn fat.
2. You’re Drinking too much Alcohol. You will not get lean if your are drinking too much booze. A glass of red wine here or there is not a problem but it’s imperative that you stop indulging in weekend binges as you are not creating an environment conducive for fat loss. Alcoholic beverages are usually high in calories that your body just stores as fat, but just as crucially, it also impairs your judgement. So instead of making healthy food choices, your booze-brain will tell you that a big plate of nachos is the right choice.
3. You think healthy food has no or very little calories It doesn’t matter how healthy any particular food is; if you eat too much of it, you’ll have a hard time losing fat. Of course it’s important to eat whole foods, but overeating non-GMO, fair-trade, organic peanut butter is still overeating. One prime example of a healthy food that runs huge on calories are nuts and seeds. While these healthy foods have plenty of nutrients and are wonderful for your health, the calories they carry can be excessive. This doesn’t mean you should avoid them, but rather, when you pick up some almonds to snack on, don’t eat multiple handfuls.
4. You’re Not Getting Enough Sleep. Sleep is one of the most under utilised protocols when on a quest to improve your health and physique. If you do nothing else but improve your sleep quality and quantity you’ll improve your health and physique. A study by the American Cancer Society of 1.1 million Americans found that those who slept less than 6 hours a night had signiﬁcantly higher mortality rates than those who slept around 7 hours per night. Inadequate sleep is linked to obesity due to it’s effect on important hormones. Important fat loss hormones like growth hormone are produced when we have quality sleep – if you’re not producing enough growth hormone you will never get lean, male or female. Insufﬁcient sleep will decrease your insulin sensitivity and your cortisol increases, this is not the hormone recipe you want for an improved physique.
5. You don’t train heavy enough. Beginners should start slowly. However, as you grow accustomed to the weights, machines, and the gym atmosphere, you have to push harder and harder. You can’t get comfortable, or you will plateau. The “I don’t want to get too bulky” is a major misconception for you ladies, you simply don’t have the same quantity of hormones like testosterone that males do to cause signiﬁcant muscle gains. The little bit that you do have you want to maximise to achieve your physique enhancement goals. If fat-loss is your goal, you have to create an extreme energy demand so your body can change. Lifting the same light weights day after day will not help you do this or meet any of your other physique goals.