Stubborn Fat Loss Myths
Why you can't spot reduce to lose those last 10-15 lbs of stubborn body fat
We have all scrolled through Instagram to find ads telling us to sign up for "x" nutrition program or "y" fitness program to lose that lower belly fat and lower belly fat only. Instagram ads really like to prey on our insecurities, and because most of us have "tried everything" we just want something to work, so we fall for it again and again.
I'm here to shed light on those fad diets we've all tried. They don't work. They never have worked, and they never will work. They may drive you near starvation so you end up losing whatever weight you were hoping, but were you able to keep the weight off? Was that a sustainable method for you take the weight off and keep it off just by drinking celery juice 3x a day and nothing else? I would say probably not... so if you are struggling with wanting to shed some stubborn body fat and don't know where to start, I'm going to go through my health and wellness pyramid of needs for you to finally shed those pesky pounds and keep them off, once and for all!
If you have ever been in education or have any education training, you may be familiar with Maslow's Hierarchy of Needs (I called it the pyramid of needs in my IG Live... but you get the picture!). Just like Maslow's Hierarchy of Needs, there are a few things that need to take place in our health and wellness before we dive into WHY we aren't seeing results as fast as we want.
Just like above, there are needs that must be met before getting deeper into our fitness and health. The bottom layer of our health and wellness is focusing on sleep and stress management. Once that is managed, we can focus on our water intake (sometimes I group in nutrition here based on the client, but overall, water is its own category). Once our water intake is down, we can focus on our overall nutrition and fitness routine. If these three pillars of our pyramid are managed, you probably don't have an issue getting those final 10-15 lbs of stubborn fat off of your body!
Sleep and Stress Management: What does that look like?
We'll start off with sleep management first: what is sleep management? It is the idea that you are getting enough sleep every. single. night. What is enough sleep? 7-9 hours of uninterrupted sleep per night. This might be hard for some people if you're used to waking up multiple times per night or have small children to take care of that interrupt your sleep, but know that these phases of your kiddos lives are not permanent, but this could be a key aspect as to why you are not able to shed the last bit of fat you are concerned with. Some good sleep management tools include sound machines to help you fall and stay asleep, an eye mask for those who has restless eyelids during the night, and setting screen time for your phone so you aren't up until 2 AM scrolling through Instagram. Your body does most of its recovery during your sleep, so if you are constantly getting interrupted or aren't even getting close to 7-9 hours of sleep per night, you are not allowing your body the time it needs to heal those sore muscles from your workouts and start to build that lean muscle mass we're all looking for!
Stress management seems to be the biggest hurdle for people in this level of our health and wellness pyramid of needs. There are a lot of factors that can result in us being unable to manage our stress, including family events or concerns, jobs, extracurricular activities, and even time management. If you are feeling like you are always overwhelmed, never have enough time during the day to get to everything you need, and are always tired, you probably aren't managing your stress very well. We've all been there, it is OKAY! Living in the modern world is very stressful. There's always so much to do, and especially when it comes to parenting, it never feels like we're doing enough. Finding a good stress management tool that works for you is key. Some people journal, some people workout or go on walks, some people do yoga and/or meditate. There are a TON of stress management ideas out there, so if you are feeling lost, just simply Google "Stress Management Ideas", see what pops up, and start trying a few on the list. Extra stress in your body released cortisol from your brain, and if there is too much (or too little!) cortisol in your body, that can play a HUGE role in your inability to shed those final few lbs.
Why is water intake so important?
Water intake is one of the most underrated aspects of the fitness and health industry. Without proper water intake, your body will constantly be dehydrated causing bloating, fatigue, headaches, muscle soreness, and it can even begin to have an effect on your mental clarity. Everyone should be drinking, no matter what your level of fitness or activity is, at least a half gallon to a full gallon of water per day. If you are a sweater like myself or you have days in your fitness routine where you are sweating WAY more than you would normally, it is extremely important to drink even MORE than one gallon of water per day, but not exceed two gallons. I like to add an electrolyte into my water, 1) because I sweat a LOT during my workouts, and 2) to help replenish the sodium and potassium I am losing during normal day to day functions in my body. There are some great "homemade" electrolyte mixes I have come across, but I also am a big fan of anything that tastes good to you! Watch out for the hidden sugar, but if the taste is deterring you from drinking an electrolyte, try something else!
Nutrition & Fitness Routine: Why are these the "last" things to focus on?
Nutrition can sometimes go into the pillar with water intake, but for most of us, water intake is easier (and less intimidating) to focus on than our diet. If you have your sleep and stress management down, your water intake consistent, and you STILL aren't losing those last few pesky lbs, it may be time to evaluate your nutrition. Working with a certified Personal Trainer is your safest bet to finding the results that will last. We all have either tried those fad diets or heard of them shedding "20 lbs in 20 days", but do they work? Maybe... but are they long term? Hell no! Our goal is to live our lives, right? So why would you commit to eating celery for 3 meals a day for the rest of your life if you hate celery and are constantly feeling starved?
Your fitness routine is your next and final step to shedding those last 10-15 lbs of stubborn body fat. Again, working with a certified Personal Trainer can be your last step needed to kick your body into the shape you've always wanted to be in. The goal for fitness routines should always be to find things that you enjoy doing. If you hate cardio, then don't do cardio! If you hate long hikes, then don't go on long hikes! Long story short, if you don't at least like what you're doing, it's not going to be sustainable. It's also okay to change things up once in awhile! Are you going to group fitness classes but want to try something more on your own? Go for it! Are you needing extra motivation to workout with a buddy? Find someone to go to the gym or a workout class with you. Whatever you do, keep your body moving. Having a 6 pack is cool and all, but being able to get on the ground and play with your kids and possibly future grandkids is much cooler. There will never be a workout routine that will spot reduce fat for you. You can build muscle up in places to make your waist look smaller, but constantly sitting at the gym doing sit ups isn't going to get rid of your lower belly fat long term.
Long story short... work with a certified Personal Trainer.
There are a ton of ways to go about your health and wellness, but a lot of people have tried a lot of different diets, exercise plans, etc, ending up in the same, frustrating boat of feeling like they wasted money on something that promised results they didn't see or couldn't maintain long term. My own, personal Metabolic Reset Method has myself and my clients seeing results they can maintain without giving up their favorite foods or hobbies. If you're not ready to work with a CPT, make sure you are being honest with yourself as to what you are willing to give up as a result of not committing to your own personal health and wellness. If you continue on the path you're on, what are you going to miss out on because you thought you could do it on your own (with no real training on fitness and nutrition) or thought you didn't need to pay for fitness and nutrition services. Is what you are giving up worth more than what you would gain from working with someone who truly cares about your health and wellness and knows all the tricks of the trade?