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Are you struggling to take off that extra weight? Maybe you are doing pretty good with your diet and going to the gym, but still cannot seem to get that belly fat to budge.

If that is the case, then you are going to want to read this!

Here are my top 5 weight loss pitfalls that may be sneakily sabotaging your efforts to build a lean body.

  1. Sitting too much – Even if you are exercising at the gym each night at a moderate or vigorous level, sitting all day long can be making it difficult for you to lose weight. Studies have shown that a sedentary lifestyle, mainly sitting throughout your day puts you at risk for metabolic issues. We need low level amounts of exercise throughout the day, in order to keep our metabolism working at its best. So, think about taking the stairs or doing a set of air squats each time you use the restroom and walking at lunch as ways to bump up activity level. Another great idea is a standing desk. While this is not technically moving, standing is better than sitting all day. Mix it up. Put a timer on your phone to remind you, it’s time to move!
  2. Doing too much exercise – On the flipside of doing too little, if you over-train, you can be doing more damage to your body. Damage to your body increases cortisol and inflammation and these promote weight gain. So, if you are beating your body up with consistently vigorous exercise or daily endurance exercise to complete fatigue, this may lead to immune system problems, fatigue, sleep disturbances and injury. Keeping track of your HRV is a great way to monitor the need for rest days. If that is not possible, then listening to your body and taking a day to rest and recover. Consider restorative yoga or a stroll through nature if you feel the need to still be active.
  3. Chronic cardio – Chronic cardio, such as with ultramarathoners or high endurance athletes has been found to be detrimental to some people. I suggest reading this arti=cle for some clarification –  https://www.bcmj.org/articles/impact-excessive-endurance-exercise-heart Another issue with only performing cardio exercises over a long period of time is that the body gets really efficient and a bout of cardio that once gave you great results will need to be bumped up to give the same results later on. This is known as metabolic efficiency. In conclusion, some cardio is good, but there comes a point in time when no further gain is received. Mixing up cardio and strength training, power moves and balance exercises may be a better way to keep the body burning fat and healthy. 
  4. Doing the same exercises over and over and over – The body adapts to exercise. Again metabolic efficiency. You need to change it up. Use different muscles. Use muscles in a different way. Maybe even change up the time of day you do certain exercise. Changes may include doing combination moves, such as Burpees instead of just push-ups. Adding in side plank crunches or one of my favorites is one leg press-up. This works on upper body strength and challenges balance. One day skip the weights and do a power yoga flow. Instead of a run, go for a vigorous hike.
  5. Exposure to toxins – Toxins are EVERYWHERE in our environment and guess what our body deals with them by storing them in fat tissue. Making that stuff harder to lose and when you do shed the fat those toxins can wreak havoc on your skin and digestion. So, aside from detox regimes, prevention is the best medicine. While it is almost impossible to not be exposed to all the toxins ubiquitous in our environments, there are some ways to reduce exposure. One is to avoid drinking from plastic water bottles. BPA is one known endocrine disruptor. Also, try and eat organic food as much as possible. It may not be perfect, but it’s better than food laced with pesticides. I love “live clean” household and self-care products. Everything from toothpaste to shampoo and laundry detergent. CHeck out my Health Boss to hear more about specific products I like!


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