Linda Terlikar-Legras is an awarded Personal Trainer and Health & Wellness Coach and Keynote Speaker. Years in Corporate Marketing with Blue Chip Companies, whilst fulfilling when younger, didn't translate to giving back to her community.
In the pursuit of weight loss, many people find themselves perplexed at how difficult it can be to shed kilos despite their efforts to eat less and exercise more. As a Personal Trainer and Health & Wellness Coach, it's a common narrative I encounter. However, the complexities of weight management extend far beyond mere caloric restriction and physical activity.
In this article, I aim to unravel three reasons why weight loss may elude you, out of the myriad of factors that influence our body composition. At last count I found at least 16 reasons why you may not be losing weight or body fat and, what you can do about it but more of those later.
Why we’re struggling to lose weight?
In our modern age, where convenience reigns supreme and processed foods dominate the market, the art of healthy eating has become muddled. Misleading labelling and deceptive marketing tactics often lead consumers astray, contributing to weight gain and metabolic imbalance. Moreover, our increasingly sedentary lifestyles, compounded by technological advancements, have us witnessing and experiencing an era of unprecedented health challenges. Yet, amidst these challenges, there is hope. By understanding and addressing the multifaceted nature of weight management and associated lifestyle factors, individuals can reclaim their health and well-being.
Learn more by downloading a free resource Guide to Eating Well here...
Be warned just reading this and taking action you can actually work towards being the best you’ve ever been!
3 Factors to unlocking weight loss
1. SAID principle
For those of you who don’t know, SAID stands for “Specific Adaptations to Imposed Demands”. In other words, over time your body will adapt to the demands you place upon it. Variety in our exercise regime isn’t just so you can ‘change things up’. If you stick to the same form of cardio such as cycling or push-ups for strength, eventually your body will become so adapted that it burns fewer calories, and you’ll experience fewer gains from that particular workout.
Oddly enough, sometimes the best workout plan is the one we aren’t currently doing. While consistency and reliable routines are important for exercise and motivation purposes, sometimes variety and randomness might be the answer.
To break things down further, here are some modifications that can create some positive changes and step away from the endless repetition:
Combine exercises: Merge weightlifting moves for dynamic efficiency. Instead of separate squats and shoulder presses, perform a combined squat and shoulder press.
Active rest periods: Replace traditional breaks with 30-90 seconds of cardio bursts. Sprint on a stationary bike between sets to alter your workout's metabolic demand.
Take sessions outdoors: Swap indoor elliptical walks for hiking trails with added weight. The trail's unpredictability enhances physical challenge and variety.
Change centre of gravity: Diversify lunges by using alternative equipment like weighted vests or sandbags. Altering weight distribution creates new metabolic demands.
Shift workout timing: Experiment with morning or post-work sessions for a fresh workout experience. Changing times alters your exercise's feel and impact.
Of course, there are many other ways that you change up your workout routine. A general rule of thumb is to not go for more than four weeks without significantly changing a specific part of your exercise program.
2. Toxins and chemicals
It may be unsettling to hear, but there are many unwanted toxins and chemicals in the food we consume, especially the processed kind. Over the years studies have shown that toxins have been found in very high concentrations in fat tissue and can disrupt our endocrine systems. This can cause metabolic damage, hormonal imbalances, and even more fat storage. Not only are toxins found in adipose tissue (body fat), but they are stored in your body to protect other functional tissue and your internal organs.
Toxicity and weight loss: Understand the connection:
Rapid fat loss routine or programs: shakes, smoothies, fads etc often result in skin irritation, acne or blemishes and diarrhoea. This is because as you metabolise fat, you also metabolise the toxins contained within the body.
Accumulation of toxins: Increased consumption of toxins leads to their accumulation in the body, hindering weight loss efforts regardless of diet and exercise.
Minimizing toxin exposure for better health:
Water Filtration and Material Choices: Filtering your water and using glass or stainless steel over plastic are easy ways to begin minimising toxins. Investing in an air purifier at home also helps to eliminate airborne toxins and don't forget indoor plants help clean the air in your home too.
Antioxidants and organic foods: Incorporating antioxidant-rich organic foods like dark berries and leafy greens helps detoxify the body and reduce inflammation as well as add more fibre into your diet. Fibre-rich foods act as sponges, absorbing released toxins, making organic options beneficial for long-term health.
Living a life with no toxins is impossible but we can live a life to lower the toxins we expose ourselves to – the key is to be aware and do your best.
3. Irregular eating
Maintaining a regular eating schedule can improve the metabolic response to meals ultimately assisting the ability for you to lose weight. Instead of skipping breakfast or eating dinner late every second night, establishing consistent meal patterns could do you a world of good.
Women benefit most: It may be no surprise, but women seem to benefit most from this type of regularity. Studies have shown that women who eat meals regularly have better insulin activity and improved blood fat levels.
Some lucky individuals can sustain and thrive on an erratic meal schedule, but for most of us, erratic mealtimes depress metabolism because our bodies ‘expect’ food at specific times. If you find that you can’t shed those last few kilos and you don’t currently have a regular eating schedule, try eating at the same or similar time each day.
Navigating your wellness path
Now that you're armed with insights into potential hurdles in weight loss, it's essential to recognize the individuality of every person and their body. Each of us is a blend of different factors, and our bodies reflect this diversity. Even if we don't fit conventional beauty standards, our bodies might already be at their optimal state, regardless of body fat percentage.
It's a simple truth that self-acceptance and contentment are crucial on our wellness journey. Whether our bodies meet societal expectations or not, what truly matters is the health and well-being we nurture within ourselves. If you're prioritizing your health through lifestyle choices, take pride in the body you have.
Interested in learning more about how to optimise your Health & Wellbeing or engaging a coach feel free to message me and we can schedule a discovery call. Let’s work together to empower you to live a fitter, healthier and happier life.
Linda Terlikar-Legras, Personal Trainer, Health & Wellness Coach
Linda Terlikar-Legras is an awarded Personal Trainer and Health & Wellness Coach and Keynote Speaker. Years in Corporate Marketing with Blue Chip Companies, whilst fulfilling when younger, didn't translate to giving back to her community. Finding later in life a passion for triathlons led to a lifelong passion to keep fit and healthy. Opening her own studio with her husband (a Strength & Conditioning Coach for Australian Olympic Snow Sports) has led Linda to doing more than prescribing exercise. Her motto is for all to be fitter, health and happier and along with her Personal Training is now helping busy women lay a strong foundation for ageing well, through their 40’s, 50’s and beyond.
