Zone Fitness Personal Training Christchurch


5 Common Pitfalls to Successful Weight Loss - Part 1

Posted: 4 April 2012

Discipline is by far the most important factor for losing weight. Without it you simply don’t eat the right foods at the right amounts at the right time and you simply don’t do the training that you should every day. Discipline is the first hurdle most people fail to jump over! It is important that you get the support you need to stay focused and do the work you need to be doing. Get friends and friends on your side and enlist a personal trainer for guidance and support. Assuming you don’t lack the discipline, here are the most common pitfalls people fall into. If you are doing any of these things, you need to stop now and make the changes necessary to succeed.

Tip 1: Eating Protein for Breakfast

Too many people eat cereals for breakfast, they are loaded with sugar and additives. It is very hard to find a decent cereal that doesn’t have loads of sugar in it. All this sugar is bad for you, it triggers a very sharp insulin response and will elevate serotonin, making you feel sluggish and decreasing brain performance. Instead have protein for breakfast. Not only is protein the most filling of the three macronutrients (keeping you full for longer) but it also doesn’t spike your insulin. You will feel full for longer and more energetic due to the slow release of energy throughout the day. On top of that protein supplies much needed amino acids for repair of bodily tissue. And we all need that if we’re going to be training hard!

Tip 2: Do NOT Eliminate Fat

A lot of people try to remove fat from their diet, this is a very big no no! It is hard to know any different when you are being overwhelmed with advertisements telling you otherwise. All the cells in your body are made of two layers of lipids or fats. If these layers are made out of good fats the body will be more sensitive to insulin which is good for your metabolism and energy production. This allows you to burn more carbs for fuel and you will train harder! If bad fats (such as Trans - fats) are consumed, you become less sensitive to insulin. Insulin resistance puts you at greater risk of diabetes and weight gain. Start eating full fat versions of food products.

Tip 3: Get a Balanced Fat Intake

Most people have an improper ratio between omega-3 and omega-6 essential fatty acids in their diet. Consuming too much omega-6 (which is easy to do as it is found in processed foods and in most vegetable based oils such as corn, sesame, safflower, peanut, etc.) relative to omega-3 is bad because it promotes inflammation in the arteries. Inflammation in the arteries will cause sticky deposits of plague to gradually build up putting you at an increased risk of a heart attack or stroke. An improper ratio of essential fatty acids also decreases you insulin response and body composition, making it harder for you to lose that unwanted fat. Start taking omega-3 in the form of fish oil to help increase your essential fatty acid ratio in your body.

To be continued…

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By Bastiaan Gresnigt