If you are dieting, there may be some surprising habits that are holding you back. Letterkenny gym owner Emmet Rushe has guidance on how to fix the most common issues:

Weight loss isn’t always easy.

The premise of it is easy.  Create a calorie deficit and you will lose weight.

The execution of this, however, doesn’t always go according to plan.

There are people who try time and time again to lose weight but, somehow, always seem to fall short of their goal.

Sometimes the reason we are not losing the weight we would like, is because we have to adjust things in a way that doesn’t sit well with us.

You may have to adjust your diet in a way you didn’t expect.

You may have to train in a way you didn’t expect.

You may have to give up things you like in order to get to where you would like to be.

All of these things can have an effect on whether you reach your weight loss goals or not.

This is something I ALWAYS tell my Rushe Fitness members.

You can join us in our Lean 20 program on August 31st if you want to find an easy to follow method of losing weight the right way.  

There are times where we might need some of the things holding us back highlighted, so we can finally see what may be keeping us from reaching our goals.

Below I am going to list the top 5 reasons for failure to achieve weight loss that I have come across.

  1. You are not ready to actually start your diet.

    This might seem like a silly statement, but one of the biggest obstacles that people face when starting out with weight loss, is actually starting.

    They are willing to train.
    They are willing to take supplements.
    They are willing to do endless Burpees.

    But when it comes to your diet, you seem to always struggle.

    Starting your diet is the first hurdle you will meet when you start out with weight loss.
    It’s going to take time and trying to do everything at once isn’t the best thing to do.

    the simplest advice for starting off is, you can’t keep eating the same foods that caused your weight gain and expect different results.
    Try and reduce these down and try and add healthier food into your daily routine.
  2. You think that training alone is all you need to do.

    Training is a great way to burn calories.
    Whether it is weight training, cardio or a mixture of both, they all help to burn calories.

    However, training alone, sometimes isn’t enough to create a large enough calorie deficit in order for you to lose weight.

    It is very easy to take in more calories than you burn off each week.

    For some, they think that adding in more and more training will be the answer, but you can’t keep adding more when weight loss slows down or stalls.

    When you are in the right calorie deficit, you don’t need excessive amounts of training.

    Excessive amounts of training won’t always help you to lose weight and it can actually hinder your progress.

  3. You eat ‘healthy’, but don’t count the snacks.

    “Eating healthy” doesn’t guarantee weight loss unfortunately.

    You need to be in a calorie deficit for that to occur, so you are either eating for weight loss or you are not.

    You can eat healthy and improve your diet, which is a great start, but if you are not in a deficit, you will not lose weight.

    We also have to take into account the snacks that you don’t register as food. A biscuit here or there. Finishing your kids’ chips before scraping the left overs into the bin. The cakes, buns, sweets that are laying around work, that you don’t want, but can’t help indulging in every time you pass by. These items are very calorie dense, they have a lot of calories for a small portion of food.

    Even though you eat healthy at your main meals, you are not taking into account all the small things that add up and can send you over your daily calorie amount.

    Doing something as simple as keeping a food diary will help you to realise the things that are slipping into your diet.
  4. You drink too much alcohol.

    This is a simple one.

    If you drink multiple times per week, you are more likely to be overweight.

    You have the effects that drinking alcohol will have, like the excess alcohol calories, the increased fluid retention, and the decrease fat burning due to the body having to excrete the alcohol.

    All these things can cause your weight loss to slow down or stall and can actually cause you to gain weight.

    The main thing I hear when i say this is:
    ‘But I only have one glass of wine’

    Let’s be realistic here.

    Who only has one glass of wine?

    People always have at least have 2 glasses and they are not the usual measure of wine, it is more than half of a large glass each time and could be almost a bottle by the time they are finished.

    If you are doing this multiple times per week , you are going to find it difficult to lose weight.

  5. Your weekends are the main culprit

    People tend to do well when they are in a routine. 

    They plan and prepare their food all week; at work, at home, after training.

    Once they hit the weekend however, everything changes.

    They are out of routine and snack on things they usually don’t snack on.

    They eat out more.
    They eat processed foods more.
    They drink more alcohol.
    They drink high calorie flavoured coffees.  

    The list can go on and on when routine isn’t on your mind.

It is extremely easy to outdo 5 days of good work through training and good nutrition in a single weekend.

What’s worse is, it is possible to go so far over on your calories that it will carry over into a day or 2 of the following week.

Do these things every weekend and over the course of a year you can see the pounds creeping on, even though you are being ‘good’ for most of the week.

If you recognise one or more of the things above and realise that they might be your downfall, maybe it’s time to change things up a bit.

It’s never nice to realise that the reason weight loss isn’t happening could be because of things we are doing ourselves.
But sometimes it’s exactly what we need for us to realise that this is what the problem is and we can then do something to change the issue and us that as motivation to finally make a lasting change.

Try changing one or more of them and you are guaranteed to see results happening again.

If you would like help with weight loss this September, we are here to help.

We have had hundreds of success stories over the years and you can be the next.

You can train with us in our gym in Letterkenny.

Or you can train with us from home in Rushe Fitness Live our online
coaching system.

We are accepting new members for both from the start of September.
You can get signed up now through the links above.
We start next Monday August 31st.