Losing weight can be challenging, and various obstacles can hinder progress. Let’s explore some common hurdles and strategies to overcome them.

Being Obsessed With the Number on the Scale:

It’s essential to develop a healthy relationship with food and your body. While the scale can be a helpful tool, avoid becoming overly obsessed with the number you see. Remember that factors like water fluctuations and muscle composition can impact daily weight changes. You might have attended multiple events over the weekend and indulged. Maybe you have not consumed the proper amount of water and have constipation.  

Many of us have had to deal with metabolic and hormonal disorders which can slow down our weight loss efforts. These are the most common disorders that might stand in your way:

• Diabetes
• Eating the wrong foods for your body type
• Fatigue
• Fatty liver – Non Alcoholic Fatty Liver Disease (NAFLD)
• Hunger and cravings
• Thyroid gland disorder

Instead of fixating solely on the scale, focus on overall progress, how you feel physically, and your emotional well-being.

1. Inappropriate Calorie Intake:
   • Creating a calorie deficit (burning more calories than you consume) is crucial for weight loss. However, underestimating, or overestimating calorie needs can be counterproductive.
   • Consult a professional (such as a doctor or your personal trainer) to determine the appropriate caloric intake based on your unique factors.
2. Remove the Feelings of Guilt:
   • It is normal to go to social gatherings and spend time with friends and family. These are events to enhance your quality of life, such as bonding and creating new memories. Just remember to eat and drink in moderation.
3. Over Exercising:
   • While exercise is essential, excessive workouts can lead to burnout, injuries, and hinder weight loss.
   • Aim for a balanced exercise routine that includes strength training, cardiovascular workouts, and rest days.
4. Not Consuming Enough Protein and Fiber:
   • Protein and fiber play vital roles in weight loss. Protein helps maintain muscle mass, and fiber promotes satiety.
   • Include lean protein sources (like chicken, fish, tofu, and legumes) and high-fiber foods (such as fruits, vegetables, and whole grains) in your diet.
5. Not Getting Enough Sleep:
   • Poor sleep affects hormones related to hunger and appetite, leading to overeating.
   • Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine.
6. Not Drinking Enough Water:
   • Staying hydrated is essential for overall health and weight loss. Sometimes thirst can be mistaken for hunger.
   • Aim for at least 8 cups of water per day.
7. Not Focusing on Nutrient-Density and Quality Foods:
   • Rather than fixating on calorie counting alone, emphasize nutrient-dense foods. These provide essential vitamins, minerals, and antioxidants.
   • Opt for whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
8. Unrealistic Weight-Loss Goals:
   • Set achievable and sustainable goals. Rapid weight loss may not be sustainable and can lead to frustration.
   • Celebrate small victories along the way and focus on long-term health rather than quick fixes.
   • Speak with your personal trainer to help you create Smart Goals and stay focused on your wellness journey.

Remember, everyone’s weight loss journey is unique. Seek professional guidance, stay patient, and be kind to yourself as you work toward your goals!