Ever feel like you find yourself gaining weight and just can’t seem to pinpoint the reason? While you may often hear from self-professed “gurus” trying to pin down the reason most people gain weight or become obese to a single cause (e.g. blaming carbs), the issue is more complex.
Here are the TOP 3 most common reasons you could be gaining fat! Do you fall subject to one or more of these??
1. Energy Imbalances
This is the one and only key underlying biological issue which causes weight gain.
The FUNDAMENTAL importance of managing the number of calories you consume vs the number of calories you burn each day, is what will determine your body weight long term.
If you eat MORE calories than you burn every day for months on end, you WILL gain weight!
This is the first issue one must address when attempting to control weight gain. The remaining factors discussed in this email do not directly cause weight gain, but are correlated with it. Essentially these other factors can LEAD to energy imbalance which will then, in turn, lead to unwanted weight gain.
2. Less Physical Activity
Energy expenditure (aka energy output) is the amount of calories you burn each day as a result of your resting metabolic processes as well as your physical activity. The amount of energy you expend each day therefore determines your health and your bodyweight.
So you should just go to the gym more right?!? The answer is yes & no!
Being active does not necessarily mean that you need to spend more time in the gym or getting down on your living room floor to some Zumba. Energy expenditure is also determined by your Non Exercise Activity Thermogenesis (NEAT). Essentially, NEAT is the term that describes all physical activity that you do on a daily basis that is not in the form of a structured workout. This includes activities like walking, biking, using the stairs, cleaning the house, or mowing the lawn.
Many studies, not surprisingly, indicate that those who just sit for long periods of time are more likely to gain weight. Simply increasing the amount of standing or walking one does each day can have a positive impact on weight management (Levine, 2006).
Think about it this way, even if you work out 6 times a week for an hour each day and then go sit on your bum or sleep for the other 23 hours of the day, you are most likely still going to have a huge energy imbalance!
If you are struggling to lose weight, yes continue to follow those structured workouts 3-6 times per week, but also don’t overlook the often-forgotten factor of increasing your NEAT by, for example, push-mowing the lawn instead of riding on a mower, using the stairs not the elevator, or by taking a short stroll in your lunch break instead of sitting looking at your iPhone.
3. Incorrect Dieting
We live in an age where information is readily available at our finger tips. While this can be good at times, it is easy to be led astray when it comes to finding a diet that works for you!
There is a plethora of diets constantly appearing on the internet with their supporters making flashy claims, yet they fail to back them up with evidence.
Keep in mind that there is no quick fix to losing weight. Your body is very good at remaining in a state of homeostasis - it does not like change. Think of your body like clay; it takes a while to warm a chunk of clay to the point it can be molded. The human body is no different - if you have spent 30, 40, 50 years doing the same thing each day, your body is simply going to take some time to reverse all of those years of accumulated health choices and gained weight.
And while some of these fad diets may lead to rapid weight loss in the short term, they are often too restrictive to be sustained for any length of time. They also provide nothing in the way of education for the consumer to learn HOW and WHY their diet works. I believe that individuals need to be taught the mechanisms which lead to changes in weight and understand how they themselves can manipulate variables in their training and nutrition to reach their OWN goals.
With the right plan and the knowledge to make adjustments when needed, all that’s left is consistency, and you can reach your fat loss goals in no time!
In our 42-Day Body Transformation we educate our clients on how to get LIFELONG results with some clients dropping as much as 17kg in just 42 days!
Yana lost 10kg and 8.8% body fat on our 42-Day Body Transformation!
P.S. Yana had given birth just 7 months prior to starting AND she only did 3 workouts a week! Amazing ey?