Common Weight Loss Problems
A weight loss journey is not without its challenges. In this blog im going to talk about the most common obstacles that often stand between you and your weight loss goals. Understanding these obstacles can often be the first step towards overcoming them.
Unrealistic Expectations
One of the primary stumbling blocks is setting unrealistic expectations. Rapid or drastic weight loss is often unsustainable and can lead to disappointment. Have a realistic, slow and steady approach, focusing on long-term lifestyle and habit changes.
Try to think back to when you were at the weight you enjoyed. It was probably a long time ago. Logically that means the weight you have accumulated has built up slowly over a number of years or even decades. It is therefore unrealistic to think that after a week of sensible eating and exercising that that accumulation of weight will just disappear.
If you have a lot of weight to lose, im talking 10 plus kilos, this could take anywhere from 8 weeks to 8 months and depending on the amount of excess weight it could be 12 months - it really does depend on your starting point and of course if you commit to the journey or haps lapses throughout. If you want help with this contact us.
DON’T GET FRUSTRATED
Have a realistic, slow and steady approach, focusing on long-term lifestyle and habit changes.
Inconsistent Habits
Weight loss is simply about consistency. Inconsistencies in diet, exercise, and sleep patterns can impede your progress dramatically. Establishing sustainable habits and adhering to them consistently is the key to overcoming this obstacle. This is often why people seek professional advice to keep them accountable and on track. It’s simply not productive to eat well and exercise from Monday to Friday only to have a blow out on Saturday and Sunday.
Any progress or calorie deficit you have built up in the week can easily be undone at the weekend and this, I would say, is one of the most common downfalls.
If you’re going to embark on a weightless journey, commit to it and it will take far less time. If you think you need support or accountability contact us.
We’ve got a systematic approach all delivered via our app that WILL get you the results you want AND it won’t feel like your on a diet.
Emotional Eating
Emotional eating is a common coping mechanism. Identifying the triggers and finding alternative ways to manage emotions can help break the cycle. Seek support from friends, family, or a professional if needed. This is an underrated topic, a lot of the time people default to food and drink as a source of comfort , its important to first identify the trigger, it could be as simple as stress, unhappy worklife, unhappy relationships, large work loads, depression - there are many triggers. I think the most common thing to understand that this coping mechanism whilst comforting at the time is short lived and provides only short term escape. If you can identify the trigger then hopefully you can deal with the trigger in a positive way.
In my old job I would often try to escape the office and the people around me, I used to often feel suffocated by people, their constant questions, meetings etc I would always escape and find a quiet coffee shop nearby and take 20-30 minutes to myself just to recharge but this would be supported by the cakes and coffee that were on offer, its this sort of behaviour that can lead gaining weight especially if that happens more than once a day.
EMOTIONAL EATING
It’s important to first identify the triggers before you can start dealing with them.
Lack of Planning
Failing to prepare is preparing to fail. Lack of meal planning, exercise routines, and setting clear goals can hinder progress. Invest time in creating a well-thought-out plan to stay on track - it really doesn’t take that long and it doesn’t have to be complicated.
I spent 17 years working tor the emergency services, doing shift work, working incredibly long hours which often meant little sleep in between shifts and huge pressurised workloads with unrealistic deadlines.
Whilst these periods where not continuous (they were only weeks apart) you can see how this could impact your ability to stick to eating and exercise patterns. The long hours were exhausting, the environment was often suffocating, the long hours and need to sleep meant planning meals was impossible and this would lead me to diving into a Pret for breakfast, lunch and dinner. I always said I would sit down one day and tot up the calories I consumed during one shift - I don’t need to I know I was overeating through lack of planning.
Have you ever walked into to Tescos or Sainsbury’s and tried to by a lunch that wasn’t processed and packaged, impossible and it really is crap food but sometimes you just have no choice.
One thing I’ve learnt is a job rarely cares about you as a person, the only person that truly has your best interests at heart is you. So no matter what your circumstances are make time for you, make time to prepare your food and I guess if you work in the emergency services plan for the unplanned. After years of being caught short I used to spend a few hours on my days off preparing and cooking up my food for the week ahead. Careful well thought out food planning is simply the answer to your problems, it may not always be the most creative and it might get ‘samey’ but it was always better than what a Tescos meal deal had to offer.
IS IT A GOOD DEAL?
It might be a cheap but If you think this is a good deal, pay attention to the nutritional content of these items. The best food is the food you cooked yourself.
Underestimating Caloric Intake
We’ve all done this…..misjudging portion sizes and underestimating caloric intake its a frequent obstacle. The only way to get around this is tracking your food. I don’t mean track your food forever but at least for a few months. You become naturally offay with foods, portions sizes, when you track measure, and weigh your food you are able to often judge things better in the future or eyeball it as I like to say. Go check out my ‘Tools’ pages, I’ve linked to one of the best food tracking apps there is and it’s FREE. ‘My Fitness Pal’ the only food tracking app you need.
A Sedendtary Lifestyle…. but what is sedentary?
A sedentary lifestyle poses a significant challenge. Life has evolved and changed some what due to automation, I mean automation in the sense of vehicles, and technology meaning we all naturally move a lot less than our generations before. If you drive to work and work at a desk your daily physical activity is likely to be low, same can be said for someone who works from home. Be aware of this and make a conscious effort to walk to work if possible, take breaks from your desk and go for a walk, incorporate some cardio at the begining or end of your gym session and the best one for me is evening walks with your partner. Not only is it a great way to get your activity up but its a fantastic way to catch up with each other, spend time together, talk and listen to each other about your days, discuss holidays, business, dreams whatever it is you like talking about, its ‘together time’. Find activities you enjoy to make exercise a sustainable habit.
Insufficient Sleep
Sleep is often overlooked, yet it plays a crucial role in weight loss. Inadequate sleep disrupts hormonal balance, affecting appetite and metabolism. Prioritize quality sleep to support your weight loss journey. If you find it hard to get your sleep in try setting an alarm to get yourself up to bed. Power down your phone into do not disturb mode. Aim to get at least 8 hours quality sleep each night.
Plateaus and Stalled Progress
Plateaus are a common frustration. Reassess your routine, adjust calorie intake, and vary your workouts to break through plateaus. Consistency coupled with adaptation is the key. If you simply can’t make progress seek professional advice, that’s where were here for, if this is you break the mould and contact us.
YOU GOT THIS
But if you don’t think you have or you need help….
Lack of Accountability
Flying solo can be challenging. Establish a support system, whether it's a workout buddy, a nutritionist, or a fitness community or a fitness coach. Having someone to share your journey with can provide you with good advice, the correct direction and strategies along with a good dose of motivation and most importantly accountability. Need this? Get in touch.
Impatience
Weight loss is a gradual process, impatience is VERY common amongst people trying to lose weight and often leads to frustration and quitting. Celebrate small victories, focus on progress rather than perfection, and cultivate patience as an essential virtue on your journey. If you have a bad day of eating, don’t write the week off, pull your socks up and get back to it the next day, DO NOT start again on Monday.
DON’T BE IMPATIENT
Don’t let impatience hinder your results.
Most importantly remember your progress is not always dictated by what the scales say, at Primal Transformations we factor in other indicators and measurement tools which show your progress is more than just weight. This this could make the difference or you then Get in touch and lets discuss how we can make your journey successful.
Conclusion
A weight loss journey is a transformative process that demands perseverance and adaptability. It’s not only a transformation of your body but your mindset, your lifestyle and habits.
Recognising the common obstacles allows you to approach your journey with informed strategies and resilience. Remember, the path to weight loss is not without its challenges, but with determination, discipline and a strategic mindset, you can navigate these obstacles. If you want help for guaranteed results Contact Us.
YES YOU CAN
Anything is possible if you just persevere, don’t give up.
If you found this blog helpful please share and watch out for the blog next week. Im blogging every week to help you on your journey.
