- Diet & Weight Loss
Why Am I So Fat? 5 Reasons And Solutions
Why Am I So Fat?
Sometimes during a conversation in the gym I will get asked the question “why am I so fat?” As I continue talking and start to dig a little deeper into this person’s lifestyle and daily habits certain fundamentals are revealed to me.
I have to admit that in some cases the individuals are not always at 100% fault of their own, it is just through being previously misinformed on certain aspects that has caused the weight to slowly creep up on them.
Right! Let’s take a look at those reasons why, but more importantly let us give you the solutions to get back on track and start melting that fat off for one last time.
Why Am I So Fat? Problems And Solutions
Tip # 1 – Problem: A Lack Of Sufficient Daily Protein. One of the main flaws in some fat loss programmes is a lack of protein in your daily eating plan. Getting sufficient protein is an absolute non negotiable when looking to lose fat AND keep it off for life.
This macronutrient will aid in holding onto your muscle mass as you come down in weight. Not enough protein means you lose muscle and therefore slow down your metabolism = slow or no fat loss. It can also equate in the long term to gaining the weight back quickly once you have reached your goal.
Solution: Include lean proteins like fish, white meats, low fat red meats (like Quorn), beans and egg whites in at least 3 of your 5 daily meals/snacks. There are no excuses here. Get organised with preparing your food daily and if you live a hectic life then supplement your food with protein shakes or bars.
Tip # 2 – Problem: Calories In Versus Calories Out.
Honestly, I am not joking when I say that there are lots of people that are on a weight loss plan that do not know a) how many calories they consume a day and b) how many they need to consume to lose 1 to 2 pounds of fat every week.
Get back to basics and sit down now and find out the answers to those 2 questions above.
Solution : A great starting point is to multiply your naked bodyweight by 10 and that number is the amount of calories you roughly need to consume for burning fat.
As an example if you weigh 15 stone / 210 pounds then times by 10 would equal 2,100 calories a day as a starting guide.
Next use any one of the many free online resources to start planning your meals/snacks by eating around 5 times daily. Add exercise to the equation 3 – 6 days every week and you are back on the fat melting track.
Why Am I So Fat Video
Tip # 3 – Problem: Exercising For Maximum Results.
The myth that goes along with burning fat is that you should do cardio, cardio and more cardio. I see it all the time in my gym. Yes, you must do your cardio as it will elevate your heart rate, boost your metabolism and burn fat too.
Solution: For maximum results and to lose fat for life you MUST include some strength/resistance training into your routine. Lean muscle tissue burns more calories than fat, even when you are sedentary and watching the telly or sleeping.
By having plenty of lean muscle and a healthy body fat level (including the females) you will turn your body into a fat burning machine 24/7. Use weights/resistance bands or machines at least twice a week to prevent muscle loss while losing weight. (Along with the protein guidelines I recommend in Tip # 1)
Tip # 4 – Problem: Food Choices/Always Feeling Hungry.
The food choices you make on a daily basis are the key to whether you gain or lose/maintain fat. The problem lies in eating too many processed foods that are full of chemicals and can make you feel hungry again within 1 hour of eating them.
By feeling constantly hungry you can consistently and easily reach for the wrong types of foods and gain a lot of body fat quickly.
Solution: By eating natural foods that contain both protein and fiber ( ie: fruits, salads and vegetables to name a few) you will feel fulfilled after your meals and snacks. These are also the foods that contain less calories than processed products so you can eat more, feel full and burn fat quicker too.
Here’s a good example:
Processed – A bag of crisps and a chocolate bar contains 300 calories and you will be hungry within 1 and a half hours.
Quality – 6 egg whites and 2 yolks scrambled on wholemeal toast (sprinkled with a few crushed chillies and black pepper, yummy!) contains 300 calories and you won’t feel hungry for 3 hours. This meal has protein, fibre and good carbs so it has good nutritional value as well. I eat this meal at least once a day.
Why Am I So Fat Video
Tip # 5 – Problem: Lack Of Knowledge.
Without being armed with the right amount of knowledge how do you expect to lose weight for life? Too many people rely on their friends, families and work colleagues tips and advice which unfortunately is wrong the majority of the time. By not knowing exactly what you are doing AND the reasons why you are taking that particular action can set you back weeks and even months in achieving your ideal body shape.
Solution: Learn the basics then build on that knowledge. It is not hard to learn the basics which are:
- Calorie counting
- Macronutrients (protein, fats and carbs)
- Water intake
- Body composition
- Exercising correctly for maximum results
- Positive mindset
To learn all of the above all you have to do is read 10 pages of a weight loss related book a day (turn the TV off!). After 1 year you will have read on average 12 books and be armed with the knowledge to take the best and correct action daily and consistently. Second hand books are seriously cheap at Amazon, in fact the majority of basic information you can find online for free. So there are really no excuses here.
Why Am I So Fat Conclusion?
By taking the time to educate yourself and just learn the basic fundamentals of permanent fat loss you can turn your health and life around for good.
The only excuses are the ones you make! Once you have transformed your body into its ideal weight and shape you will find others coming to you for advice.
This time though it will be the correct advice as you will have applied it successfully yourself and achieved your own results and goals. Go for it , you can do it!