Common Barriers to Fat Loss

Welcome to the 6th Peter Petrou fitness training and weight loss tip.

As a fitness professional who see’s clients on a day-to-day basis, I am regularly approached for dietary advice. The most common questions clients seem to ask are generally based around issues relating to fat loss, especially when some of you are having problems losing body fat despite exercising and eating relatively well. Here is a summary of the common reasons why fat loss plateaus and some tips to ensure your fat loss journey is smooth sailing. 

Their carbohydrate intake is too low

Whilst low carbohydrate diets will work very well initially, and weight drops relatively quickly on the scales as the body reduces its glycogen stores and gets rid of extra fluid, generally this fast rate of weight loss is not sustainable, especially for active people. As the muscle requires glucose from carbohydrate for optimal functioning, the longer it is deprived of it, the less efficiently it will work. Over time this sees a drop in the metabolic rate, and a reduction in fat metabolism. Active people training for an hour or more each day will require at least 100 grams of good quality, low glycaemic index carbohydrate each day. Your clients should aim for small serves of carbohydrate at breakfast, morning tea and lunch and then taper in the afternoon and evening for optimal metabolic functioning and slow, sustainable fat loss. 

Their intake of ‘good fat’ is too low

Fit people notoriously cut out as much fat from their diets as they can, but in doing this forget that some types of fat are actually vital for fat metabolism. Long chain unsaturated fatty acids found in olive and canola oils, nuts, avocado and oily fish provide these vital fats and although we do not need much, are essential for optimal metabolic processes. The average adult needs 40-60 grams of this type of fat each day. Aim for a serve of good quality oil, some oily fish and a handful of nuts to make sure the body is getting the right amount of these good fats to allow fat metabolism to take place. 

They are eating too little in the first half of the day

A common dietary habit is to eat lightly during the morning before a heavier lunch, afternoon snack, a quick dinner with wine and an after dinner treat for making it through the day! A heavier caloric intake during the second half of the day can easily prevent fat metabolism during the night. Encourage your clients to eat a good breakfast; morning tea and lunch, and keep the carbs lower at afternoon tea and for dinner. If treats are included after dinner, aim for wine or a treat and keep portions small, say one chocolate biscuit or row of chocolate. If they are not waking up hungry, they are eating too much during the evening! 

Remember it’s easy to get fit, it’s just hard work.