The Top Obstacle Blocking Weight Loss – (And, no, it is not what you think.)


women-sleepingOne of the biggest obstacles blocking natural weight loss is not consistency of effort. I am sure you thought this is what it is, but I have discovered something more important.Conducting a small poll of my clients and online members, I asked the question: what are your top obstacles to overcome for your weight loss and maintenance program?

I gave the following choices: consistency, then making time for exercise and having access to healthy food choices.

One week later the obstacles changed for almost everyone if they gave it more thought. This is the number one obstacle that hinders individuals from being consistent, staying on a program and making healthy and smart decision for their body, health and natural weight loss:


What are the dangers of sleepless nights for weight loss?

While we have progressed in our development as the human species, fundamentally, we are still animals who are synced with the natural rhythm of daily sunrise and sunset.

What has changed our natural rhythm is that we have artificial sunlight available 24/7. “I am I nuts?” Not at all. So, let me explain.

How it used to be.

Our natural sleep pattern is influenced by exposure to light. The cycles of light and dark that occur because of the movement of the sun affect all living creatures.
When we speak of the sleeping cycle, it’s the same as our ‘circadian cycle’. In the premodern times, it was natural to get up at sunrise and turn in at sundown. Yet times have changed. You work on the computer, watch TV, read late because of electricity.

These are just a few of the many opportunities to interrupt our circadian cycle.

Interruption of the circadian cycle can cause aches, pains, health issues and performance issues. Whenever light stimulates you, your brain and hormonal systems naturally release cortisol.

This hormone is released when exposed to stress, whether the stress is physically, mentally, or nutritionally caused. As the sun rises, cortisol levels also rise.
Cortisol levels peak between 6:00 am and 9:00 am, drop slightly through noon and are lowest from 6:00 pm until 6:00 am.

Low cortisol levels allow the hormone melatonin to be released, helping us to fall asleep.

In a perfect world, we should start to wind down when the sun sets and by about 10:00 pm we should be in bed. Physical and psychogenic repairs occur primarily when we sleep.

Be aware of these popular traps!

Computer screens, Ipads, Iphones, droids, TV, electronic readers and fluorescent lights flicker on and off between 60 to 120 cycles per second.
Even if it’s nighttime, your brain thinks it is morning and it starts to release cortisol, the stress hormone.

You are thus withholding your body from that precious sleep needed in to repair and reenergize itself, and to enable you to stay mentally alert during the day, as well as to look young and refreshed.

To get energized, coffee would be your next move.

Or perhaps cereal or a muffin that has simple sugar as its main ingredient, such as white sugar, high fructose corn syrup, or evaporated cane juice.
Rachel Ray looks all cheery on the breakfast box, but after eating all of that processed white sugar, you won’t! Why? White sugar and caffeine stimulate the adrenal glands again and release the hormone cortisol.

Heard this before?

Cortisol regulates how our body metabolizes fat, protein and carbohydrates. Through continuous use of these stimulants, your body does not function as well as it might.
Weight gain, aches and pains, and low energy might all result.

Receiving ample and proper sleep is necessary for your body to repair itself daily. An intense travel schedule, watching TV, or worrying at night can change your circadian cycle in less then 21 days.

Lack of proper sleep and poor nutrition can cause aches and pains. When trying to pinpoint where your aches and pains are coming from, look into your hours of sleep, which should last between 7 and 8 hours each night.

Checkpoints for rejuvenation:

1. If you can go to bed by 10:00 pm, wind down and be asleep by 10:30 pm.

2. Check your bedroom for light sources, including those as simple as the phone or alarm clock. Even the charger from a cell phone or laptop is enough to disrupt your sleep. Remove them to another room or turn the light toward the wall.

3. Sleep in darkness. An eye mask might be helpful; these are great for airplane trips as well.

4. Avoid caffeine. If you must have caffeine, have it before noon and not later. It takes your body 6 to 12 hours to completely metabolize caffeine.

5. Exercise to release your endorphins and to look and feel youthful. Exercise is an important component in rejuvenation and to feel great about yourself.

For 5 more simple strategies on how to lose weight naturally, watch the Power Practices video and learn how you can implement them today.
Happy Holidays and stay focused.

Kind regards,

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and lose belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting




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