I have the opportunity to meet with people daily and get a chance to hear their personal stories and struggles. There are so many individuals out there trying to lose weight, but just cannot seem to figure out what it takes. It typically boils down to two reasons why people end up seeking professional help:
1. They need motivation, accountability, investment, and appointments to keep them on track around their busy lives.
2. They don't know what to do!
There is so much information at everyone's figure tips putting it all together can be difficult. The general public doesn't know how to eat in a way that is sustainable or how to exercise safely in a way that is ideal for their personal goals.
After countless meetings with people I wanted to share a few of the common reasons people have a hard time losing weight before seeking professional help. There are definitely more possibilities than these listed, but these are the ones I see most often.
Stop drinking calories and drink more water. This is one of the single most beneficial and affordable changes anybody can make. Being fully hydrated helps boost your metabolism, suppress appetite, rid the body of wastes, and surprisingly reduce water retention in the body. Most nutritionists will say drink at least 8oz of water eight times daily and more if you sweat a lot. I personally drink over a gallon of water daily. Now if you have a medical condition always follow your doctor's advice concerning water consumption. It might be a struggle drinking more water at the beginning for some, but after a while your cravings will change. Good habits are created just like our bad ones with repetition. Kaged Muscle Hydra-Charge makes drinking plenty of water daily easy for me. I also get extra water with my Whey Protein Isolate, Pre-Kaged and In-Kaged, and Re-Kaged.
In an effort to lose weight some people drastically reduce their calories thinking that is the way to go. An initial weight loss might happen, but reducing calories too much can lead to several problems that will end up working against you including slowing down the metabolism, losing lean muscle, and lack of energy. Some people just don't eat much without trying. Life has gotten busy and their bodies have grown accustomed to this. Many of those in that situation have potentially slowed down their metabolism making it very hard to lose weight. Yes, you want to eat in a clean calorie deficit to lose weight, but starving oneself is the last thing you want to do. If you need help in this area work with a nutritionist or at least a trainer with a nationally accredited nutrition certification.
Oftentimes we eat more food throughout the day than we think. Our body adds up every calorie consumed including the extra snacks, drinks, and condiments. I encourage anyone really looking to make some life changes to track their calories so they have an idea of what they are actually eating. People are generally surprised when they see what they consume in a given day on paper and it can be eye opening. There are applications that can help you easily track your nutrition such as 'My Fitness Pal'.
The amount of calories we eat each day play a huge role in losing weight (or not losing) but the macronutrients making up those calories namely protein, carbohydrates, and fat play an important part as well. I generally advise higher protein, low fat, and moderate carbs when working with clients, but many factors are involved when determining the actual macronutrient numbers for individuals. Tracking what and how much you eat will give you a clear idea of what you are consuming. Eventually learning what macronutrient profile your body responds to best would be the ideal goal for sustainability.
While we can lose weight just by changing how we eat and drink, adding exercise to the mix will not only help shape your body, but help kick your weight loss progress into high gear. Resistance training of all types (body weight, cables, bands, dumbbells and barbells, etc) will burn calories, but if done correctly can help shape your body with new lean muscle enabling your body to burn fat more efficiently when you are not working out. My advice is to lift correctly with strict form, be intense, and keep rest periods shorter. Do regular cardio to burn extra calories and for general heart health. Those of you that hate regular cardio (running, biking, treadmill, etc) look into HIIT (high intensity interval training) which can be more exercise based and as short as 5-10 minutes if done correctly. Ideally do a regimented mixture of both steady state and HIIT cardio. When you go to work out try to keep focused and intense. I drink Kaged Muscle Pre-Kaged 30 minutes before every workout for mental focus and energy to give it my all.
If you feel like you are doing everything right nutrition and exercise wise, but still cannot seem to lose weight this might be the time to check with your doctor. If you are over 30 you may have a hormone imbalance or some other medical condition. Your doctor can run a hormone panel and see if they are in normal ranges. In some cases it’s good to get this done as a process of elimination. Then if there are hormone issues you have homeopathic routes as well as prescription. As a 43 year old male I have taken Kaged Muscle Ferodrox testosterone support since it’s release with great results. I recommend it anyone over 30 and especially over 40 like me.
The best way to lose weight is by eating in a clean calorie deficit, resistance training, and regular cardio. This three step approach will help you reach your goal faster, but also in a healthier way. Oftentimes people have a hard time juggling all this and putting it together in a way that makes sense and is doable. This is when hiring a certified personal trainer, with an organization that is nationally accredited, can be worth the investment. Consider it as an education opportunity as well to learn these concepts from a professional who is passionate about what they do. When looking for a personal trainer be sure to read Google reviews and ask what organization certified the trainer in question. Not all trainers are created equal.
Annihilate to Motivate,
Michael Wittig, ISSA CPT
IPE Natural Pro 3x Champ
All socials: @WittigWorks