Here is another 10 reasons you are not losing weight.
If you haven’t read my first 8 Reasons You Are Not Losing Weight. Read it HERE
Losing weight can seem like an unreachable goal. I have seen it many times in my personal training practice with new clients. They feel like they’ve done everything right, yet they are just not getting results.
After a closer look at their lifestyle, nutrition and exercise programs, it is easy to see why. They are actually hindering their progress by following misguided and outdated advice.
So here are Another 10 Reasons You Are Not Losing Weight
- GET OFF THE SCALE!!!!!
Sometimes you just feel like you’re not losing weight fast enough, no matter how much you think you are sticking with your “diet” However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.
Weight can fluctuate by up to 4 lbs over the whole of a day, depending on how much food and liquid you’ve consumed, and whether or not you have……….well you know…..pooped.Weight can fluctuate by up to 4 lbs over the whole of a day, depending on how much food and liquid you’ve consumed, and whether or not you have..........well you know.....pooped. Click To Tweet
Also, thanks to PMS and Menopause increased estrogen levels and other hormonal changes in women can lead to greater water retention, which is reflected in the number on the scale.
Point is here………….there are so many variables when it comes to scale weight. Use some other sort of measurement for your progress. Measure yourself monthly. Bust, hips, and waist is enough to see a difference. Take pictures! Better yet. How are clothes fitting?
2. YOU ARE NOT EATING ENOUGH!
Yes, a calorie deficit is required for weight loss. This means you need to burn more calories than you consume. But as I covered in The Biggest Thing Women Do Wrong When Trying To Lose Weight. You still have to EAT!!!!
Calorie deficits needed varies from person to person. Just because you are eating like a squirrel, doesn’t mean you are going to lose weight. Also cutting your calories by 3500 per week doesn’t necessarily mean this either. Calorie deficit needs to be figured out on a individual basis.
Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down your metabolism.
Point is here………Even when you think you are eating well under your daily allotment of calories, you may be eating too little to sustain weight loss and may be doing more harm than good. Get a professional to set you up on a meal plan for just for you.
3. WHERE’S YOUR FIBRE?
A low-fiber diet may be compromising your weight loss efforts. Too much high fat and too much protein means for a no pooping Sally!
You need to have a nutrition plan with lots of soluble fiber known as viscous fiber because it helps reduce appetite by forming a gel that holds water.
This gel moves slowly through your digestive tract, making you feel full
When total fiber intake is high, some of the calories from foods in mixed meals aren’t absorbed. Whoo hoo!!
Point is here……….. Eating enough fiber can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods. Plus it helps with the other thing.
4. YOU ARE EATING TOO MUCH FAT!
Ketogenic and low-carb diets can be very effective for weight loss. They are the rage right now!! And yes, they do work. They reduce appetite, which often leads to a spontaneous reduction in calorie intake, which is good.
But…….many low-carb and ketogenic diets allow unlimited amounts of fat, assuming that the resulting appetite suppression will keep calories low enough for weight loss.
If you are like my partner, some people may not experience a strong enough signal to stop eating. As a result, they may be consume too many calories to achieve a calorie deficit. And all this extra fat………………well you get where I am going.
So, if you’re adding huge amounts of fat to your food, and are not losing weight, you may want to cut back on it.
Point is here………………..Yes, low-carb and ketogenic diets help reduce hunger and calorie intake, adding too much fat may slow down or prevent weight loss.
5. YOU ARE EATING TOO OFTEN
For over the past decade or more the main advice by fitness and nutrition professionals has been to eat every couple hours in order to prevent hunger and a drop in metabolism. Unfortunately, this can lead to too many calories being consumed over the course of the day. You may also never truly feel full. There is no scientific basis for this advice.
Also is true for the recommendation to eat breakfast every morning, regardless of appetite. If you aren’t a breakfast eater. No worries. It really doesn’t have a credible impact on your weight loss.
Eating when you’re hungry and only when you’re hungry seems to be key to successful weight loss.
That being said, letting yourself get too hungry is also a bad idea.
Point is here………………There is no hard and fast rule here. Eat when you are hungry.
6. YOU HAVE UNREALISTIC EXPECTATIONS!
This is a big one. All too often I take on new clients who think they need to lose 50 or more pounds in a few weeks!! It is great to have goals to keep you motivated! I applaud you!!! But having unrealistic expectations can actually work against you. Disappointment because you are not losing weight is an ugly bedfellow.
Set realistic SMART goals. This can help prevent you from getting discouraged and improve your chances for success.
Point is here…………………Unrealistic expectations and goals often lead to frustration and you giving up altogether. SMART goals make your weight loss achievable!
7. YOU ARE NOT TRACKING WHAT YOU EAT!
If you are not tracking what you eat every day. You are more likely to fail in your weight loss plan. I mean come on. You have no idea what the calorie count is!!
And…………. you have no idea if you are getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts.
Set yourself up on Myfitness Pal or Lose It and get tracking!
Bottom Line: If you’re not tracking what you eat, you may be consuming more calories than you realize. Those little mouthfuls here and there add up. You may also be getting less macro nutrients than you think you are.
8. YOU ARE DRINKING YOUR SUGAR!
Many people cut soft drinks and other sweetened beverages out of their diet to lose weight, so that’s good. However you need to get rid of that fruit juice as well.
Even your super green fruit smoothie is loaded with sugar and may lead to health and weight problems similar to those caused by sugar-sweetened beverages.
I am not even going to start on the so called 100% pure fruit juices out there. Stay away!!!
Point is here………….. If you cut out sugar-sweetened beverages but continue drinking fruit juice etc, you’re still getting a lot of sugar and are probably taking in more calories. See #7 and start tracking.
9. YOU ARE NOT READING THE FOOD LABELS
Failing to accurately read label information can cause you to consume unwanted calories and unhealthy ingredients.
To get to the most important information for weight loss, you need to look at the ingredients list and nutrition facts label, which are on the back of the box. Could be a big reason you are not losing weight.
You can find out more about how to read food labels HERE.
Point is here…………….Food labels provide information on ingredients, calories and nutrients. You need to know how to read them.
10. YOU ARE NOT EATING WHOLE FOODS!
One of the worst things you can do for weight loss is to eat a lot of highly processed foods. Example: all the pre-packaged weight loss foods. Can you say chemical shit storm!!!!
Processed foods are a major factor in the current epidemic of obesity and other health problems in our society.
Point is here…………….Whenever possible, choose whole, single-ingredient foods that are minimally processed.
Awesome!!! Now get to it!!
Need another 8 Reasons? Read it HERE
Have anything more to add? Comment below!
Loving life one day at a time!