Posts in Fitness
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Do you feel as though you are doing everything right but the fat just doesn’t seem to budge? You may be following a training and nutrition regime to a Tee or just simply eating “healthy” and getting active but you get to a point where you can not lose any more fat and you get to a point where you don't know what else to do.

Because lets face it, how can you be doing EVERYTHING right and still not be seeing results? I know this feeling all too well I have been there myself and it can be very discouraging.

There is a fine science to losing weight. Even when you think you are doing everything correctly, chances are that you may be missing something that can be stalling your weight loss significantly.

Here are 9 factors that you may be overlooking that might very well be contributing to your weight loss plateau.


You Consume Too Many Calories

Many of us think we are eating generally well, and for the most part, you may be. But many people over consume calories without even realising it. You do need to be in a caloric deficit In order to lose body fat, so if you are consuming too many calories this will make fat loss very difficult.

Just because you are eating only “healthy” foods, doesn’t mean you can’t over consume calories. Calories matter period! whether its from whole foods or processed foods, all food contains calories.

I recommend you track your food intake every day for a week. You can use any app on your phone or a food log. Make sure you add in everything, anything that goes into your mouth including drinks, teas, coffees. I guarantee you will be surprised by how high some foods are in their calorie content. Once you now where you are at then you can make changes from there.

You Consume Very Low Calories

Consuming too little calories can be just as detrimental to your fat loss and even more detrimental to you long term fat loss than over eating.

When your calories drop too low for an extended period of time your body will begin to adapt and slow down your metabolic rate as well as many other functions in order to prepare your body for starvation.

This can cause your thyroid to slow right down as well as cause imbalances with other hormones which will wreck havoc on your metabolism and can cause long-term metabolic issues.

The most optimal way to help restore and fire up your metabolism from a low-calorie diet it to very slowly introduce extra calories week by week until your get to a higher calorie range where your metabolism is firing again. Females should never eat below 1200 calories and should aim to have a maintenance of at least 1600-1800 calories per day.

These low calorie intakes are NOT sustainable for the long run and should only be implemented for very sort periods of time. Always have a plan after your “diet” ends to restore your caloric intake.

Too Much Cardio

The typical cardio we are all told to do is general steady state cardio. This means it is at the same or similar pace the entire time like a run or cruising on the elliptical.

Even though steady state cardio has its benefits, performing too much steady state cardio alone will stagnate your fat loss progress. This is because the more cardio you do, the better your body becomes at adapting to that cardio session.

So instead, try adding in some HIIT or interval sessions that challenge your and increase your heart rate up and lower it back down. These short challenging sessions will ensure that you not only burn calories during your cardio session but you will continue to burn fat for up to 24 hours after.

Not Enough Intensity

Resistance training is very important to incorporate into your fat loss program for 2 reasons, 1. It will ensure you maintain your muscle which as I have mentioned before will help you burn more at rest, and 2. You will continue to burn fat long after your weight session is over.

However, if you are already doing this in your plan you MUST continue to challenge yourself. Doing through the motions will just not cut it. You need to change it up, lift lower reps some days, higher reps on others, and make sure that your final few reps are very challenging each time. If they are not then your weight is simply too light.

Your body is very good at adapting so you need to keep it guessing and working hard.

Lack Of Protein

Protein is the building block of your entire body, without adequate protein it will be difficult for your body to repair and build lean, toned muscles. The quicker muscle repairs the more muscle tone you will appear have over time which will boost your metabolism and allow you to burn more fat at rest (provided you are exercising of course).

However, eating a diet higher in the protein itself also aids directly to fat loss as protein takes more energy to digest than carbohydrates or fats, which in turn will burn more calories. Protein will also help keep you feeling fuller for longer which will help eliminate those cravings and urges to overeat.

You can consume anywhere from 1.8-2.8g of protein per kilo or 08-1.5g of protein per pound depending on your activity and your goals. If you are unsure then aim for somewhere in the middle this should be just fine.

Remember this is the protein content of food and NOT the weight of a piece of protein. (e.g. 100g of chicken breast contain approximately 32grams of Protein)

Cheat Meals

Cheat meals are often thrown into nutrition regimes in order to help "shock" your metabolism, but cheat meals can also destroy your progress.

Most people go overboard during a cheat and over consume calories which can also lead to a large binge eating session. That can actually be detrimental to your results.

But a calorie boost that is structured is very beneficial. When you eat lower calories your leptin levels will drop. Leptin is a hormone that sends hunger signals to the brain, but also influences weight loss and controls starvation.

When leptin drops too low it can make it more difficult to lose fat. So it's great to add in structured meals or days into your week that is higher calories in order to boost leptin. These days should be higher carbohydrate and lower fat orientated and should be within certain caloric guidelines to ensure that you do not over consume calories to the point where you hinder your weight loss results.

You Are Not Managing Your Stress

Stress is a huge factor when it comes to fat loss. Sometimes we don't feel as if we are under stress but our bodies can be telling a different story. Stress can come from anything such as over training, emotional, workload, busy lifestyle, no down time to name a few.

When our bodies are under any form of stress this can cause cortisol (stress hormone) levels to raise. When cortisol is elevated it can interfere with other hormones in our body and they function, which can stall fat loss drastically.

So you need to manage your stress by adding in RNR activities daily if possible. Try some of the following

  • Take a bath

  • Meditate

  • Yoga

  • Read a book

  • Deep breathing

  • Get outside

  • Go for a walk

  • Drink Water

You will hear me say this time and time again.. you NEED to drink enough water every day for optimal results and to ensure your body is functioning optimally. Even the smallest amount of dehydration can stall your fat loss because it can slow down your metabolism in order for you body to conserve water. So aim for 8 cups per day minimum which should be about 2 Litres. Anywhere from 3-4 of fantastic if you are more active

Lack Of Consistency

Consistency is honestly the key. No matter how you decide to embark on your fat loss journey you need to commit and be consistent. If you continue to change your diet and follow new methods from week to week, or you are "good" for a few days then go off the wagon, then you will definitely struggle to see results.

You by no means have to be 100% perfect because we are all human, but you do need to be consistently on point to the best of your ability in order to get your fat loss goals cranking. So just take one day at a time and keep going from there. If you mess up one day just keep going, move on from there because tomorrow is a new day.

The Take Away

I hope this clears up a couple of things for you that you may have been missing. But its important to remember that losing weight (body fat weight) is something that doesn’t just happen over night. weight loss goals should be done slowly of a longer period of time to avoid yo-yo dieting and to ensure that you have a higher success rate of keeping it off. So don’t go “yolo” and starve yourself, tick all of these boxes, set a realistic time frame and have PATIENCE. If you are not confident in implementing these tactics yourself then it may be worth investing in a credible nutrition coach to assist you until you learn how to do it yourself. accountability helps a tonne! and even i appoint coaches sometimes simply to keep myself accountable to my goals. never feel bad about asking for help, everyone needs it sometimes.

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New Years Resolutions….

I personally like to define them as New Year Goals rather than resolutions, But no matter how you define it we all get excited to take on the new year head on with the greatest of intentions.

Over 50% of the population set new years resolutions, however, out of the 50% of the population that set out with new goals, 88% of them fail before the new year if done. So why is that? Why do we start off the new year with all of these great intentions then only months later find ourselves back to square one without following our resolutions through?

This morning I was thinking about my own goals for 2019 and how I am going to achieve them, especially with a baby on the way!

In the past have done those same things, set goals without following them through. However, when I have achieved my goals I have always relied on the same simple steps which see me through to the end every time.

Clearly Define Your Goals (Smart Goals)

In order to achieve your goals for the new year, you need to be clear about what they are. This is the most important step because if you skip this part then the rest is doomed to fail.

Many people get excited about setting a resolution and So many times I have heard people say " I want to lose weight and get in shape". Even though that is a great incentive, what does it really mean? Does it mean you are going to lose 5kgs? Run a marathon? Lose 10% in body fat? Squat 100kgs?

Goals need to be "SMART" which means specific, measurable, attainable, relevant and set within a time frame. So even though your ultimate goal may be to lose weight and be in shape, you need specific goals in order to get there.

Write them down and set a time frame, you can have many small goals to get to your ultimate goal. Start small within small time frames then keep adding to your goal once you are there.

SMART Goal Example:

For example, your goals may be to lose 10kgs this year.

Your first month might be "I will lose 2kgs this month"

Your first week may be " I will commit to 3 workouts this week"

Your second week may be "I will commit to 4 workouts this week"

Your 3rd week may bee I am going to keep doing my 4 workouts and pack a healthy lunch each day instead of buying lunch"

Building small habits over time that you can measure within time frames will help you get to your ultimate goal!

Track Your Progress

If you can measure it you can change it. Without knowing how your body is responding to your health and fitness goals you are simply flying blind.

So track your progress whether it's weekly, bi-weekly or even daily depending on your goals. Keep a record of your progress, this way you can see if you need to make any changes to what you are currently doing in order to make sure you keep your progress going track.

Your body will absolutely adapt over time as you become fitter and stronger so be prepared to hit sticking points and plateaus. However, if you are tracking your progress you can make small changes weekly in either your nutrition or exercise to help keep you breaking through to your ultimate goal.

Have Patience

How many of you have ever started a health and fitness goal and 2 days in you get upset because you have not seen any changes yet? We have all been there!

Change takes TIME and building new habits takes, even more, time. So don't get discouraged if you don't lose 5kgs in your first week, in fact, I guarantee you won't, even a 0.5-1kg loss in a week is considered to be relatively quick weight loss. So be patient and focus on all the positive changes such as you may have nailed all of your training sessions this week, or you feel stronger, you sleep better, you drink more water than before.

All of those little changes add up and count as progress so be aware of these and be patient, your overall goal is coming I promise you.

Make One Change At A Time

I don't know about you but coming into the new year I feel like I want to conquer the world!

But making the most of your good intentions for every aspect of your life all at once could backfire on you. Making too many changes at once can be a little overwhelming and your energy and focus can only be stretched so thin. Make sure if you have multiple goals just focus on one thing at a time with one small step at a time.

Committing to new goals usually means making lifestyle and habit changes, remember you don't need to commit to a full life overhaul all at once. Make a plan and progress after you become comfortable with each step.

Share Your Experience

Accountability, accountability accountability. I will say it one more time just for good luck, ACCOUNTABILITY!

Be public with your goals, tell all of your friends and family announce it on social media or hire someone that will make you accountable every week. Once you make your goals public people will generally check up on your and ask you how you are going with your progress.

When you have someone to report to or everyone knows what you are working towards, I can guarantee you it will give you that little extra motivation to stick to your game plan on the days you don't feel like it. When the world is watching you, you give it that little bit extra.

Make A Schedule

its great to have the perfect game plan to get to your goals, but it will only work if you make sure you get it done within your schedule. So be realistic when you set your goals and make sure you do what is within your means within your schedule.

Then do exactly that, schedule your workouts into your diary, or block out that time to get you food organized for the week. If you treat your steps like an appointment you will ensure that you tick them off every week rather than brushing them off with the same old "I don't have time" factor.

Ditch The All Or Nothing Mindset

we all want to start our path to reach our health and fitness goals, but I want to wait until Monday until everything is fresh.

Then Monday rolls along and you ate a little more than you should have, or you missed your workout, then you throw in the towel reach for the tub of ice cream and Oreos and say well you stuffed it up so you are going to start next Monday instead.

Yeah, I know you know what I am talking about we have all been there. When really you would have been better off eating a tiny bit less the next day and getting your workouts in the rest of the week.

Perfection doesn't exist, but consistency does. You may not be perfect all of the time but if you are as consistently as close as you can be each day you will get towards your goals sooner than you think.

Keep Grinding

The road to your goals is not always going to be easy and smooth sailing. But that's ok its call LIFE and it can get in the way sometimes. But what matters most is that you don't give up, you need to keep going when the going gets tough.

It doesn't matter how slowly you move forward to your ultimate goal, it's not a race, but what matters most is that you keep moving forward no matter what life ends up throwing in your way.

Have Fun

We all have goals that we want to work towards, and goals can take a lot of hard work! Just remember to have some fun along the way. Make sure you incorporate workouts that you LOVE, reward yourself when you hit milestones and share your enjoyment with the people around you.