What are the most common reasons why people struggle to lose weight?

1. A lack of weight training
2. Increased stress levels (cortisol)
3. Elevated oestrogen levels (men and women)
4. Too much low intensity cardiovascular exercise
5. Poor digestive system
6. Under active thyroid

I have increased the amount of cardio over the last 2 months and have managed to put on weight, how is this possible?

This is not uncommon. I have dealt with this a lot. If you are under the impression that the more cardio you do, the more fat you burn, this short article may come as bit of a shock to you.

Firstly, if your levels of cortisol (a stress hormone) are high, you will get little or no fat loss from continuous aerobic exercise. This is because the adrenal gland which produce cortisol becomes stressed which reduces your metabolic rate often increasing fat storage around the belly.

Cardio also reduces muscle mass which may sound inviting if you want to weight less, in reality a loss of muscle mass for men and women is one of the main reasons why body fat sets up camp all over your body. Your muscles play a vital role in metabolising fat. By neglecting weight training, you reduce your bodies' ability to lose fat.

I have many men and women who come to me for weight loss. The reason why I have a 100% success rate is because I improve your bodies' ability to burn fat via correct subscription of weight training and cardio specific for your body type.

To sum up, building up the strength in your muscles (that does not mean building size!) will enable your body to become more efficient at burning fat. As a result, your body fat will drop like a stone!

I have heard that cutting down carbohydrates after lunch helps to lose fat. Why is this and does it work?

This is correct. Your body breaks down carbohydrate into simple sugar for absorption before being used for energy. The process of the carbohydrates being broken down triggers a release of insulin from the pancreas. Insulin is called the 'fat storage hormone' for a good reason. If you consume lots of carbohydrate, you force your body to produce lots of insulin and therefore create a fat storage environment within your body.

By reducing your intake, eating lower glycemic carbohydrates (sweet potato, brown rice, rye bread and oats) and eating more protein, you will mange your insulin levels much more effectively. I suggest eating protein at every meal to limit the insulin production. This is why you will lose fat when following a low carbohydrate diet.

After eating a meal, I feel really bloated. I feel it is holding me back from achieving results in the gym. Is there something I can do about this?

If you get bloated (particularly after eating meat), it is highly likely that your levels of hydrochloric acid in your stomach and digestive enzymes are low. Bloating is a classic sign of this.

The knock on effects of not being able to break down food properly is often fat gain around the abdominals. Undigested protein feeds the bad bacteria in the gut which often causes food allergies and intolerances, both of which increase fat storage around your abdominals due to reduced metabolic rate.

I suggest taking digestive enzymes to increase you ability to break down food. For many people, increased digestion reduces body fat and increases energy levels in the morning.

Always speak to a professional before taking any supplements!

As a female looking to lose weight, I understand the benefits of weight training but I am concerned about bulking up. Am I right to be concerned?

To build muscle, you need testosterone. I have not come across a woman yet with adequate levels to build size and bulk up! It is a myth that all weight training bulks you up - this is simply not true. A lack of weight training is usually the reason why women struggle to shift body fat.

Weight training stimulates your metabolism allowing your body to shift body fat quicker. Don't be afraid to use low reps with heavier weights. To shift body fat and keep a curvy figure, you need to use weights. Running simply wont cut it; you will never achieve the curvy figure with aerobic exercise alone.

I use weight training with every female client of mine aiming to lose weight, and guess what - they all lose weight and improve their shape!

I find myself tired in the afternoons. It is holding me back from exercising regularly. What can I do?

I deal with this a lot. If these symptoms describe you, the chances are your daily food intake needs some adjusting. I suggest increasing the amount of protein in the morning. Choose any organic meat or fish and feel your energy levels rise throughout the day. Follow the same trend with lunch and dinner, always choosing a protein option with every meal and holding back on the carbohydrates.

Most people set themselves up to fail at the start of the day by eating breads and cereals for breakfast. Your body requires protein at the start of the day. Remember you body uses protein for many vital bodily functions including building and repairing tissues, making enzymes, hormones, repairing skin and nails and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

In conclusion, without protein, your metabolism will be ticking over at a slow pace dragging down your energy levels down.

What are the effects of high levels of oestrogen?

Oestrogen plays an important role in the body for both men and women. However, excessive prolonged exposure to oestrogen is also associated with serious health problems aswell as fat gain. If you accumulate fat around the back of your arms and legs, it is likely that your oestrogen levels are high preventing you from shifting fat in these areas.

I recommend following a weight training programme to increase your metabolism and taking a supplement called DIM. This plays an important role in increasing good oestrogen levels whilst reducing bad oestrogens. This has a metabolic effect on your body and should allow you to shift fat quicker. Do not take any supplements before speaking to a professional!

I feel that the quality of the food I eat from supermarkets is not great and feel I am lacking essential nutrients. What are the best supplements to take?

I advise many people relating to this area. Poor quality of food has a knock on effect to every bodily function, including your ability to produce enzymes for digestion and absorption, circulation, energy levels and fat metabolism.

I often put my clients on some of the following for health gains:

• Digestive enzymes…Without the ability to digest and absorb, all other supplements are a waste of time.
• Omega 3… Essential fatty acids for improved metabolic rate and fat loss.
• Zinc… To improve your immune system and aid in the production of stomach acid.
• Magnesium… Increase the release of energy from foods
• High quality multi vitamin… To repair damaged genes and provide essential nutrients.

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