5 Reasons You’ve Stopped Losing Fat

As an Holistic Health Coach I often have people approach me who are frustrated that their weight loss has come to a screeching halt, despite doing everything right.

There are many reasons why fat loss slows or indeed stops, and so I’d like to offer you five top tips on why you’ve stopped losing fat. All you have to do is take action on the steps I’m giving you and you’ll begin to see the results again.

Reason 1

You’re A Worry Wart! 🙂

Stress, or worse still “stressing” about why you’re not losing weight is the fastest way to slam the brakes on with your fat loss efforts.

Why?

Our body is perfectly adapted to deal with acute, short term stress situations, think survival! As the human species evolved we would have faced life or death situations on a regular basis, in these situations our bodies would have dumped a ton of cortisol into the blood stream as part of our “flight or fight” response.

One of cortisol’s jobs is to help stimulate the release of glycogen and fatty acids from  the fat stores to give us energy to fight or run.

Trouble is that if the stress situation that caused the release of cortisol isn’t life threatening and you don’t burn all that glucose in your blood stream you end up with high blood sugar levels which is bad.

Elevated blood sugar levels result in the pancreas releasing insulin to store the glucose, trouble is insulin does its job rather too well and leaves you with low blood sugar levels resulting in sugar cravings.

So top tip number 1 is to stop stressing about “when” your fat loss is going to happen and as sure as eggs is eggs it will, as long as you are following the rest of these tips 🙂

Reason 2

You’re not getting enough sleep!

Sleep is a vital component to any weight loss program and it follows on from reason 1 of why you have stopped losing weight.

Sleep is the time our body uses to repair its self from the trials and tribulations from the day’s events. Cortisol (there’s that word again) normally peaks in the morning between 6am and 9a.m and then steadily declines as the sun sets.

As cortisol drops the body starts to increase the release of the growth and repair hormones testosterone and growth hormone. As we sleep these hormones get to work on repairing our bodies and burning fat.

Trouble is, sitting up watching late night TV or playing Xbox keeps cortisol levels high, you essentially ‘train’ your body to stay awake when you should be sleeping. And because it takes several hours for cortisol levels to drop you cut into your bodies repair time, this leads to reduced recovery and you feeling constantly tired.

This its self is a stress which results in- you guessed it- more cortisol.

So not only is stress resulting in increased cortisol, so is a lack of sleep which puts you into a catch 22 situation, your stressed because you’re not sleeping and you’re not sleeping because you are stressed.

Now if that wasn’t bad enough all this extra cortisol has to be stored somewhere. Your liver deals with excess cortisol production but if it can’t for reasons I’ll come on to in a reason number 3 of why you’ve stopped losing fat, the excess cortisol is shunned to specialised fat cells in your abdomen known as the greater omentum, resulting in a fat belly.

Tip 2: Sleep more

Aim to be in bed by 10:00pm and a sleep 10:30pm and aim to get at least 8-9 hours sleep per night at least 5 nights per week.

To do this I highly recommend that you get some dimmer switches and dim the lights. Stay away from late night TV and anything that stimulates or upsets you, so don’t watch the news before bed as it’s all doom and gloom.

Stay away from caffeine as that acts as a stimulant and also elevates cortisol.

Reason 3

You’re too toxic

Most people who go on a typical weight loss diet continue to consume foods that are toxic to the body, such as alcohol, caffeine and processed foods. Trouble is these foods are usually covered in pesticides and or filled with artificial colours, flavours and sweeteners; all these substances are toxic to the body.

One of the roles of the liver is to metabolise these toxins. Trouble is, it cannot deal with every man made substance and it sends them to your fat stores to lock them out of your blood stream.

Think of your fat stores as a toxic dumping ground, so if you’re eating foods that the body finds toxic you are actually preventing fat loss. You’re body won’t release fat to be burned by the muscles as fuel as you risk dumping all of these toxins into the blood stream and poisoning yourself.

Top tip 3 EAT Smart

Reduce or eliminate all foods that the body finds toxic, if you stop putting toxins in, your body will then start to get them out, download a free copy of the EAT Smart Diet Solution to find out what foods you need to avoid.

 

Reason 4

You’re not drinking enough water

If there was ever a diet secret then water would be it!

Water is extremely important to the human body, in fact we cannot survive without it. Water is used to hydrate every single cell in the body, as fresh clean water comes into the body, ‘old dirty water’ is flushed out. If fresh clean water isn’t coming into the system the body is forced to hold onto as much of the ‘dirty water’ to recycle it.

This leads to water retention as well as a whole host of other health problems such as constipation, migraines, high blood pressure, diabetes and cancer. Dehydration also leads to dry skin and prevents the body from burning fat.

If we go back to reason 3, the body will not release any of the toxins locked inside the fat cells because it puts your cellular health in danger, therefore you can cut back on calories and exercise as much as you like but you are fighting you’re bodies survival mechanism .

Top tip 4

Drink fresh clean water every day and lots of it!

This one tip can help reduce your risk of developing life threatening diseases as well as help you drop a ton of body fat. In fact one of my clients changed her regular beverage for water and lost 7lb in one week! That’s 7lb without changing anything but what she drank on a daily basis.

So how much water should you be drinking?

Aim for 1 litre for every 50lb of body weight. So if you weigh 150lb you should be aiming for 3 litres of water per day.

My top tip to help you absorb this increased water intake and so you don’t spend all day in the bath room is to add a small pinch of Himalayan crystal salt to every litre. You can read the health benefits of Himalayan crystal salt here.

Reason 5

You’re eating far too many carbs for your activity levels

We have been conditioned by the media and medical community to eat lots of carbohydrates for energy; in fact we have been told that we should cut back on as much fat as possible while raising our carbohydrate levels.

While this might seem like an obvious step to take, after all, fat contains 9 calories per gram where as carbs contain only 4. Trouble is we need fat. It helps produce vitamins as well as helps to keep us full as they digest slowly; carbs on the other hand get turned into glucose rapidly in the body. In fact the digestion of carbs begins in your mouth so that by the time it hits the stomach it is basically sugar.

This sugar gets dumped into the blood stream leading to a rapid rise in blood sugar levels, as mentioned previously high blood sugar results in an insulin spike and the storage of the sugar.

The muscles and the liver are your bodies primary glucose storage tanks but if these are full due to the over consumption of carbs you will end up storing excess carbohydrates in your fat cells.

As mentioned an insulin response creates low blood glucose levels and leads to sugar cravings. If this high blood sugar/ low blood sugar roller coaster continues for long enough you will eventually become insulin resistant. This means the body’s cells ignore insulin and you end up with chronically high blood sugar levels which lead to obesity and diabetes.

Top Tip 5

Reduce your starchy carbohydrate levels to match your activity levels. If fat loss is your priority then concentrate on filling up on cruciferous vegetables such as broccoli, kale, spinach and the like and don’t be afraid to eat fat.

Bonus! Reason 6

You’ve cut your calories too low for too long

I mention in the EAT Smart Diet Solution that counting calories is a bit of a wild goose chase but there comes a point where you just are not eating enough to sustain your metabolism.

Your metabolic rate is the rate your body uses energy from the food you eat. Imagine the food you eat being like the fuel for your car, if you fail to top your cars fuel tank up at regular intervals sooner or later you will run out.

This is basically what happens with your body if you fail to give your body the nutrients it needs, it will eventually go into survival mode and start to use muscle tissue as fuel and store everything you eat as fat. And because of the amount of muscle you have partly dictates how many calories you burn you need to avoid this scenario as much as possible.

Top tip 6

As a general rule of thumb eat breakfast, lunch and dinner on a regular basis, be sure to eat the most nutritious foods you can find as listed in the EAT Smart Diet Solution. This will ensure your body gets everything it needs to thrive and a healthy body will naturally ditch any excess body fat.

Put these 6 top tips to use and you will discover that dropping excess body fat doesn’t have to be a chore.

 

Be AWESOME  🙂

 

Marc Kent author EAT Smart Diet Solution

Healing Crisis

The human body is a remarkable thing. It has the ability to heal itself if given the right ingredients. Trouble is when most people get ill they turn to modern medication. However this isn’t as sensible as one might think when you look a little deeper.

Most modern medications don’t actually cure your illness and instead focus on suppressing the symptoms that we experience. This is actually more damaging to the body as the real cause of the illness goes untreated which causes a build up of illness in later life.

If that wasn’t bad enough, most modern medications are down right dangerous. Did you know that most drugs have an acceptable fatality level during trials? Yes, these drugs that are supposed to cure us actually kill us.

As mentioned in the EAT Smart Diet Solution, 10’000 people in the UK and over 106’000 people die each year from adverse drug reactions. Again, these medications are prescribed in the right dose, for the right illness. These are not deaths from overdose. The drug companies keep this information from us and they also try to keep it from our doctors.

However there is another way:

“Let food be thy medicine and medicine be thy food” ? Hippocrates

As I mentioned at the start of this article, the human body has the ability to heal itself if disease hasn’t taken a hold on our bodies. But even then, they’re a numerous stories of people curing themselves of cancer and various chronic diseases by eating wholesome natural foods.

However, prevention is always better than cure, therefore engaging in a healthy lifestyle like the one outlined in the EAT Smart Diet Solution.

By eliminating all foods that the body finds toxic and or causes inflammation and then replacing them with supportive meals eating at regular timings you will provide the body with the nourishment that it needs to live and thrive rather than simply survive.

When you stop putting toxins in, the body will then want to get all the toxins out. During this initial detoxification phase many people feel a little under the weather. This is perfectly normal as the body goes through what has been termed a “Healing Crisis”

The “Healing Crisis” or “Herxheimer Reaction” is caused when the body begins to eliminate all the toxins that had been stored in the body’s fat cells. The more toxic your body is at the beginning of the EAT Smart Diet Solution the more severe the severe your reaction to detoxification.

Often people will feel worse before they get better with symptoms such as headaches, nausea and cold and flu symptoms flaring up for up to 5 days. People who are addicted to caffeine or sugar often suffer the most. This is perfectly normal and will pass. What you have to remember is that these symptoms are all signs that the body is healing itself and in a few days time once your body has processed and eliminated the toxins you’ll feel better then you have in years.

Helping Your Body Through The Healing Crisis:

Once you begin the process of detoxification it is highly recommended that you see it through to the end, this will prevent any of the released toxins finding their way back into your cells.

 

The following tips will help speed you through the process and lesson the burden on the body:

  • Drink plenty of water. Water helps to flush the cells and cleanse the body. Drinking 1 litre for every 50lb of bodyweight will ensure you remain fully hydrated as well as flushing out the toxins from your body.
  • Add the juice of half a lemon to your water. Lemon helps to cleanse the digestive system, which will be working hard to eliminate all the toxins.
  • Take 400mg magnesium citrate daily. Magnesium is vital to the detoxification process and helps to prevent sugar cravings.
  • Take Milk Thistle daily. Milk Thistle is awesome at helping the liver through the detoxification process
  • Exercise is a great way to support the detoxification process.
  • Get plenty of fresh air. Try going for a walk down the beach

Finally, the healing crisis is perfectly normal and is not sign that you are ill. If you stop putting toxins into your body, your body will see it, as a chance to get rid of anything that is has had to store. Look at it as your body healing its self and usually lasts for 1-3 days. Caffeine addicts and sugar addicts tend to suffer the most but you can get through this.

 

Marc Kent

Author: EAT Smart Diet Solution

Kelly Holmes Is Wrong


I really admire Dame Kelly Holmes, an awesome dedicated athlete who achieved so much in her career. I remember watching her win the 800m and 1500m races at Athens in 2004.

To rise to the top of your sport and then win two Olympic Gold medals is the dream of nearly every athlete when they first lace up their running spikes as a child.

But as much as I admire Kelly’s grit and determination, I have to disagree on something I read in a magazine.

Kelly was quoted as saying that ‘muscle weighs more than fat” when comparing her body from her days as an Olympic level athlete to now since she has retired.

Unfortunately the double Olympic Champion has got it wrong.

Muscle does not weigh more than fat, as a pound of muscle weighs the same as a pound of fat. Just like a ton of coal weighs the same as a ton of feathers.

As you can see in the picture the 5lb of fat is much more bulkier than the 5lbs of muscle. This is because muscle is denser than fat and so takes up less space than the same amount of fat by weight.

Fat tissue is more bulky than muscle but 1lb of muscle still weighs the same as one pound of fat. If you wanted to make a direct weight comparison it would be more correct to say “muscle is heavier by volume than fat.” So if you filled a bucket with muscle tissue and weighed it, then you filled the same size bucket with fat and weighed it you would discover that the bucket of muscle weighed more. But this is because muscle takes up less space.

In effect you can cram more muscle into the same space as fat.

So how does this compare to humans?

A woman weighing 140lb with 20% body fat would look a lot smaller than a woman weighing 140lb with 35% fat. They would both weigh the same when they stood on the scales but the lady with 20% body fat would be smaller not only to look at but she would fit into smaller clothes

So, stop being so obsessed about what the scales tell you and start concentrating on body composition. A body with more muscle will not only look slimmer and healthier but the added muscle will mean you can eat more food without putting weight on and that’s always a good thing.

Starving your self thing only ends in heartache and failure.

Instead, train hard, EAT Smart

Marc

Author: EAT Smart Diet Solution