5 Common Fat Loss Challenges

Making dietary and lifestyle changes goes arm in arm with your fat loss goal. At times, however, it is not uncommon for there to be some challenges with it. We’ve rounded up a few common challenges, along with some tips on how to approach and hopefully overcome them!

1. You may have set yourself unrealistic goals

It isn’t uncommon to want to see quick changes, especially when you’re putting in stacks of effort. You may become impatient if you don’t see noticeable results in the desired timeframe. It’s common to give up at this point as your frustration gets the better of you.

However, you may not be giving yourself enough time to see results and your initial goals may have been a little unrealistic. Take a step back and set yourself a smaller number of manageable goals which are both measurable and achievable.

Although your main goal may be fat loss, try to avoid fixating on losing a certain amount of weight each week, as this will almost always not be a linear process. Try to focus on other factors such as exercise performance, mood and energy levels as other markers of how you’re getting on.

2. You may be comparing your progress to others

Everybody is different and fat loss will occur at different rates depending on your genetics, metabolic rate, training regime, sleep patterns and hormone levels. Although easier said than done, try not to compare your efforts and progress to others and this may have detrimental effects on your mindset and impair progress. Comparing yourself to others will only cause unnecessary stress.

The important thing to remember is that long-lasting results take time – so try not to pressure yourself. Focus on yourself and why you decided to start in the first place.

3. You may be overlooking other lifestyle factors

Sleep and stress are important considerations when it comes to fat loss progress and should never be overlooked.

Sleep: lack of good quality sleep has been attributed to weight gain. It has been suggested that the number of hours of sleep you get each night may influence body weight and metabolism, largely linked to fluctuations in appetite hormones. Tips on how to improve your sleep can be found here.

Stress: when you’re stressed, the body secretes the major stress hormone cortisol. Cortisol can raise your blood sugar levels, affect your appetite, lower testosterone levels, reduce your ability to burn fat and increase the rate you store fat.

Consistently elevated cortisol levels can work against your weight loss efforts. As with a lack of sleep, cortisol can also impact appetite hormones, in particular, it can increase ghrelin levels (a hormone that stimulates appetite), which could suggest why we may overeat when under pressure and feeling stressed.

Although when you’re busy, these sorts of things can fall by the wayside, time-blocking some ‘me’ time can be helpful. Use this time wisely – whether that’s exercise, calling a friend or listening to a podcast for example.

4. You may be finding it tricky to stay motivated

You’re not alone with this – especially when January seems like the longest month EVER. Staying motivated in January can be challenging, given the post-holiday blues and chilly weather.

To combat the (potential) winter slump, set realistic and specific goals. Break them into smaller, achievable tasks to track progress easily. Find a workout buddy or join a fitness class for accountability. Focus on the positive changes you’re making, both physically and mentally. Mix up your routine to keep things interesting, and reward yourself for reaching milestones. Remember, January is just the beginning; cultivate a mindset that embraces progress, not perfection. By staying motivated this month, you’ll set a positive tone for the rest of the year.

5. You may not be celebrating the small wins

Celebrating small wins is crucial for maintaining motivation and fostering a positive mindset. Acknowledge your achievements, no matter how minor, with a moment of self-reflection. Share your success with a friend or family member, creating a support system that appreciates your efforts. Maybe try to take a moment to journal or meditate, reinforcing the significance of your accomplishment. By recognising and celebrating these small victories, you build momentum, boost confidence, and create a more fulfilling journey towards your goals.


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Fresh Fitness Food provides personalised meal plans delivered straight to your door. We ensure not only that you have the nutrients you need to support your goals, but also that you have the time usually spent shopping, cooking and washing up, to engage in your favourite festive activities. To discuss which nutrition plan is right for you, book a call with our in-house nutrition team here.

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Published by Georgia Chilton

In her teenage years, a love of food and rowing led Georgia into this field as she wanted to know how to optimise performance through nutrition. With a BSc in Nutrition and an MSc in Sports and Exercise Nutrition, she has the skill set to help you track towards your goals and maximise your potential.

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