Why Is Sustainable Fat Loss So Hard?!
Let’s dive into the most common reasons why women struggle to lose and maintain their fat loss goals.
You’re not broke, your metabolism isn’t shot, and you’re not doomed. But let’s make sure you’re well informed before entering into a fat loss phase!
Biological barriers:
1) Resources were scarce for the vast majority of human history, we were designed to gain fat and hold on to it—survival baby!
Our ancestors weren’t tempted on every corner with highly processed foods.
They didn’t have to drive past 20 fast food joints or stand in line and stare at 50 chocolate bars while their stomach was growling.
Times have changed, but our biology hasn’t caught up.
Your body doesn’t know that it has access to ample resources even when you’re in a caloric deficit, it doesn’t know that it won’t actually starve to death.
There’s a big biological drive to find food quickly when your body senses there’s less food, it’s normal, expect it.
2) Biological drive to eat:
Ghrelin is your hunger hormone.
Leptin is your satiety hormone.
Leptin is regulated by your body fat.
When you lose body fat, your Leptin levels decrease, so the less satiated you’re going to feel, which means increased hunger.
Beyond that, your brain will obsess about food if it’s deprived for TOO LONG. Which is WHY fat loss isn’t something to fuck around with.
3) Decreased NEAT (Non-Activity-Exercise-Thermogenesis):
NEAT = unplanned/unscheduled movement.
Typically, when you’re in a fat loss phase (caloric deficit) your NEAT will decrease, this varies person to person.
You might unconsciously stop taking the stairs, fidgeting, and parking far away from the store. This can lead to plateauing very quickly.
4) Non-existent Healthy Behaviours:
If you don’t have a solid foundation of consistent healthy behaviours in place, then you have no business entering into a fat loss phase.
How do you think you’re going to maintain your fat loss if you have a subpar foundation?
Start here: Sleep 7-8 hours, daily movement, eat balanced meals (pro/carb/fat), focus on nutrient dense foods, drink water. Consistency here, not perfection.
Once you’ve got those things nailed down, then a fat loss phase might be for you.
Mental + Emotional barriers:
1) Stress
I know I know, eye roll.
But stress will have a huge impact on your: appetite regulation, hunger hormones, and your ability to make intentional choices.
Stressors: Financial stress, relational stress, physical health issues, and a history of trauma can really make things harder. It can also be a worry when it comes to your connection to your body and your safety within your body.
2) Your environment
Workplace (daily office doughnut order anyone?), home life, area you live, and the people who you surround yourself with. All of these play a big role in what you’re exposed to on a daily basis and how supported you feel.
3) Trying to lose weight + poor relationship with food (I did this for years!)
If you have an unhealthy relationship with food, it’s going to be nearly impossible to lose fat and maintain it without completely losing your mind.
Relationship with food, first. THEN, if you choose to, pursue body goals.
4) Beliefs:
Your beliefs and thoughts about food, your body, what you feel like you deserve, what you believe your value is in this world…all of these things impact your behaviours when it comes to food.
It’s not an exhaustive list, but these are things to think about before entering into a fat loss phase, if that’s something you’re interested in.
If you want to:
work on your relationship with food
establish healthy habits, for good
build muscle + lose fat, and maintain it!
I still have 2 spots open (I opened up an extra spot!) for 5 months of 1:1 Health coaching.
Not for those who want…
a cookie cutter meal plan (I think meal plans make us dumber)
to lose 30lbs in 30 days
a drill sergeant who’s going to tell them what to eat (not helpful in the long run)
Sending strength + encouragement,
Alicia