Uncover the 11 most typical weight reduction challenges and efficient methods to beat them. Empower your health journey with sensible ideas for sustainable success.
Shedding weight is a journey crammed with distinctive challenges, however you’re not alone in dealing with them. Whether or not it’s fighting emotional consuming, coping with a plateau, or discovering time to train, these hurdles can usually really feel overwhelming.
As a private coach with many years of expertise, I’m going to interrupt down the 11 most typical weight reduction challenges girls face, particularly as we age, and supply actionable methods to beat them.
By understanding the roadblocks—equivalent to managing cravings, staying in line with wholesome habits, or sustaining motivation—you’ll be empowered to take cost of your wellness journey with confidence.
Let’s deal with these obstacles collectively and unlock your path to sustainable weight reduction success!
1. Nothing is Working
Some of the frequent weight reduction challenges is feeling like nothing is working, even when you’re placing in your finest efforts.
You are feeling such as you’ve tried all of it. You improved your consuming habits and also you train repeatedly. The one factor that gained’t cooperate is your scale.
You might be caught in a weight reduction plateau and are bored with seeing the identical numbers on the size, this one is for you!
The Answer: If what you’re doing isn’t working, change what you’re doing.
Okay, I do know that appears apparent, however generally a reminder is useful and some recent concepts may help.
There are many methods to change up your weight reduction methods to maximise your efforts:
- Change your exercise (strive a unique kind, depth, or length)
- Add extra motion to your day on prime of standard train (one in every of my favourite hacks is utilizing my strolling pad in the course of the work day to get additional steps)
- Transfer away from processed and quick meals, swapping to wash choices as a substitute
- Take note of portion sizes, the quantity you eat issues!
These are my 10 finest ideas for breaking by way of a weight reduction plateau.
2. Not “Liking” to Train
Many individuals battle with weight reduction as a result of they’re underneath the impression they merely don’t wish to train.
And, I all the time should snort a little bit bit once I hear that. There are such a lot of types of train that I’m optimistic everybody can discover a minimum of one which they get pleasure from ; ).
And to maintain issues in perspective, the excellent news is that you simply don’t should train all day lengthy. You actually solely must dedicate about 4% of your 24 hour day to purposeful motion.
The Answer: Discover a type of train you really get pleasure from.
Sure, I’m right here to problem you and remind you that there are such a lot of extra sorts of train that working and lifting weights. (Though I’m fairly an enormous fan of lifting weights to construct muscle!).
When you really feel caught – are you actually contemplating all of the choices?
Take a look at the viral cozy cardio development, one in every of my strolling exercises, or leap within the water for a pool exercise. Any motion can depend as train if it’s carried out accurately – together with a hula hoop exercise, or enjoying pickleball with pals!
I like to recommend devoting one month to making an attempt any and all types of train till you discover one you wish to follow. PS. Generally the precise playlist makes all of the distinction!
3. Not Having Sufficient Time
Not having sufficient time to train is one other extremely frequent weight reduction problem. And I hear you, life is busy. However the robust love is that we find time for the issues we selected to prioritize.
I can’t inform you the final time I awoke and had a completely free day. In actual fact, I’m positive nobody has that!
This problem is a tricky one to beat until you’re able to decide to cease utilizing time as an excuse, and begin placing your well being priorities first.
The Answer: Two phrases. Schedule it.
Take into consideration the effort and time you place into scheduling your hair appointments, or visiting the dentist. Then, occupied with scheduling your train with as a lot dedication.
You’re the CEO of your life, so direct your day to make train occur. When you get the momentum of train going, it is going to flip into a daily behavior and also you’ll discover your rhythm. Ultimately it will likely be onerous NOT to train.
4. Accidents are Stopping Train
Plenty of folks take care of accidents, particularly as they grow old. Knee, again, and different downside areas could make sure sorts of train (like plyometric workouts or working) tough, or harmful to do.
As an alternative of specializing in what you’ll be able to’t do, I like to recommend specializing in what you are able to do. There are such a lot of methods to get extra motion into your day!
The Answer: Search for new choices to search out workouts and modifications that be just right for you.
First, test along with your physician for authorised workouts that work along with your damage. Your particular downside space will decide what you’ll be able to or can’t do.
Then, begin searching for choices that be just right for you!
Strolling is commonly a universally authorised train to do, at a tempo that works for you. I additionally love incorporating yoga once I’m experiencing again points.
Listed here are just a few damage particular guides that will help you get began:
Simply bear in mind there’s all the time a workaround. Don’t hand over on train as a result of you might have an damage!
5. Gymnasium Membership is Too Costly
With the price of many issues on the rise, it’s probably that you simply gymnasium membership is inching up in value too. It shouldn’t value an arm and leg to get wholesome, and it doesn’t must.
There are tons of latest choices for locating your health groove that don’t embody a historically costly gymnasium. You simply must know the place to look!
The Answer: Discover reasonably priced of free exercises on-line.
There are numerous reasonably priced health choices on-line! I supply an reasonably priced digital exercise subscription, GHUTV, that tailors exercises for these of us in our center aged years. You may entry all of my exercises for a month-to-month charge, streaming them to any system or your TV!
You can too search on-line, or take a look at Youtube for much more choices.
6. Overeating at Social Occasions
Many individuals battle with overeating at social occasions. With regards to holidays or events, it’s really easy so seize greater than you really want.
Once I meet somebody with this downside I all the time ask them what they eat earlier than heading to a social occasion. Many individuals use the technique of consuming much less earlier than an occasion, “saving their energy” for later.
That is concerning the worst factor you are able to do since you head into a celebration with a ravenous urge for food!
The Answer: Eat a protein-packed snack earlier than the celebration.
The very best suggestion I may give for overeating at social occasions is to eat earlier than you go. And never simply something, eat one thing with protein.
Even when it’s a handful of nuts, you urge for food will probably be satiated sufficient that will help you make smarter decisions on the occasion. You may select to pattern your favorites and eat mindfully, with out devouring a number of heaping plates of meals.
Yow will discover this, amongst different ideas for making higher decisions in my information to dropping pounds with out weight-reduction plan.
7. Strain From Household to Eat
Whether or not it’s your mother, your grandmother or the favourite baker in your loved ones, there’s all the time somebody who’s making an attempt to point out their love by feeding you. It’s candy, however it may be tough to navigate politely in case you are making an attempt to regulate how a lot you eat.
The Answer: Share the love with different family and friends members, and be direct!
In case you are gifted with candy treats, share the love with different members of the family and pals. Another person might actually get pleasure from it.
In case you are at a cocktail party and also you don’t need seconds, simply be sort and direct.
Attempt a “Oh, it was so good and I’m so full, I simply couldn’t have one other chew.”
And bear in mind, most individuals have good intentions and are solely making an attempt to make you cheerful. They aren’t making an attempt to sabotage your weight.
8. Lack of Motivation
When you’re somebody who doesn’t get up with a spark or hearth to tear up the gymnasium, you aren’t alone. Many individuals have a tough time with motivation.
If you want you had that pure drive to torch the energy and hit your health objectives, this one is for you!
The Answer: Determine your WHY.
When you’re feeling a scarcity of motivation, discovering your why is one of the best place to start out. When you join with the true which means for what you’re working in the direction of, issues will fall into place.
What’s the one purpose you wish to reside a wholesome life?
- Would you like a greater high quality of life?
- Do you wish to reside so long as doable?
- Do you wish to be extra self-confident?
- Do you wish to like the way in which your garments match once more?
- Do you wish to have extra vitality?
Get clear in your primary purpose to get wholesome after which plaster it on a bit of paper the place you’ll be able to learn it each day.
This may occasionally sound loopy, however I additionally suggest that you simply pretend it until you make it.
Generally, it’s the getting began that retains us caught. When you begin, it’s a lot simpler to maintain that mojo going!
9. Late Evening Snacking
One other frequent weight reduction problem is late evening snacking. Nighttime could be a time to calm down and relieve stress. It’s usually when the TV comes on, and the senseless snacking begins!
Let’s face it, it’s enjoyable to indulge. And after we eat dinner at 6pm, it’s simple for cravings to start out later within the night. Staying out of the pantry can like an unattainable behavior to interrupt!
The Answer: Eat a wholesome snack that fills you up as a substitute.
In fact one of the best resolution is lower out late evening snacking totally, however selecting a more healthy choice works too.
One in all my favorites is creamy Greek yogurt with some frozen berries and nuts like walnuts or almonds. It’s scrumptious and might completely curb my urge for food from snacking or revisiting the pantry a number of occasions.
One other one in every of my go-to snacks is wholesome air-popped popcorn (not the microwave in a bag stuff). Popcorn is filled with fiber, it fills the necessity to munch alongside along with your favourite present and it gained’t set you again in energy.
Take a look at much more concepts in my information to wholesome late evening snacking.
10. Can’t Cease Consuming Sugar
I can relate to this frequent weight reduction problem, as a result of I completely have a candy tooth! And I do know personally this will sabotage your efforts when you’ve got hassle controlling parts.
Ahhhh, the candy tooth. I’ve one too. My first bit of recommendation is to cease pondering you must lower out all sugar to be able to hit your purpose weight. You don’t should go chilly on sugar. Simply do that as a substitute …
The Answer: Make more healthy decisions as a substitute of chopping out sugar fully.
Quite a lot of occasions an all of nothing technique fizzles out earlier than you’ll be able to even see any progress.
I like to recommend watching your parts and discovering more healthy sweets to fulfill your cravings as a substitute of giving up sugar totally.
Listed here are just a few of my favourite protein-packed wholesome candy choices:
I additionally wrote a whole information on methods to give up sugar that’s crammed with tons of sensible ideas for decreasing your sugar consumption.
11. Consuming Wholesome is Costly
The costs of meals might be surprising today, particularly while you begin taking a look at natural choices. However, like something, there are many workarounds and techniques that may assist.
There are methods to eat high quality, wholesome meals, with out breaking the financial institution.
The Answer: Get extra strategic about what and the way you’re consuming.
There are a number of methods that may assist decrease your weekly grocery invoice:
- Store meals primarily based on when they’re in season to get the bottom value
- If recent produce is simply too expensive, swap for frozen as a substitute – it’s usually inexpensive, gained’t expire, and continues to be wholesome!
- Make meals your self at residence as a substitute of shopping for it ready to decrease prices
- Put together your personal wholesome snacks in bulk as a substitute of shopping for individually packaged model
By understanding these frequent weight reduction challenges I hope you’ll be able to overcome the roadblocks which can be blocking your well being and wellness objectives. You might be already one step nearer to empowering your self to take cost and reside life with confidence!
