We are 4 weeks into the New Year and many of you have probably embarked on some form of weight loss journey since the start of the year. You want to lose weight and have an idea of how much weight you want to lose and what the “ideal you” looks like. How is your progress going? Have you seen some incredible results? If you have then AWESOME – Keep doing what you’re doing, however some of you reading this may not have achieved the results that you are wanting, or the scales many have not even budged at all. If this is you then read on, as I am going to look at some of the common reasons why people are not losing weight.
You may be losing fat but increasing lean muscle. Measure yourself on something other than scales. Take body fat measurements, progress photos and circumference measurements. The reality is that you may not be showing signs of weight loss on the scales, however, you could be changing your whole body composition, therefore clothes feel looser, and your body fat is decreasing but because you are putting on lean muscle mass your weight hasn’t changed much.
You’re not tracking what you’re eating. Being aware of what you are eat is important, many people don’t have a clue how many calories they are consuming. If you keep track of your food then you are more than likely going to lose weight. If you are not logging everything you are only cheating yourself. You can’t log the weekdays and “forget the weekend” the scales do not lie. Use a food diary or a food tracker app.
You’re not eating enough protein. Protein intake helps prevent your metabolism slowing down. Consuming a diet with around 30% protein can boost metabolism by 80-100 calories a day. Protein also stimulates hormones to drastically reduce cravings and the desire to snack.
You’re eating too many calories. Chances are if you’re not losing weight you are still eating to many calories. Weight loss isn’t rock science, it can be as simple as calories in versus calories out. If you are consuming more calories than your body requires then the scales are not going to budge. People tend to underestimate their calorie intake, forgetting to count calories from drinks and alcohol, or not knowing the correct portion sizes of food. If you want to lose weight try weighing your food, you will probably be shocked at what a portion actually is. Use a calorie counter for a few weeks as well you will be surprised.
You are not eating whole food. The quality of your food is important. Eating healthy food will improve your health, digestion, and regulate your appetite. Processed food will lack nutrients, usually laden with fat and sugar and do not fill you up, meaning you consume more calories throughout the day, plus you are also depleting your body of vital vitamins and nutrients.
You’re neglecting resistance training. Lifting weights help you lose fat. In fact it’s one of the most important things in any weight management program. Resistance training will promote lean muscle, which will ultimately burn more calories as the more lean muscle you have the better you metabolic rate will be. Resistance training will also give you some definition which means when you lose weight you will look toned. Who doesn’t want a toned body!!
You binge eat. This is very common, particularly in the evening when you are sitting in front of the TV, or if you work from home. Binge eating can also be a side of restrictive dieting therefore you completely blow out and eat everything and anything. Even if you binge on healthy food, a calorie is still a calorie.
You’re not doing cardio. Cardio is one of the most effective ways to burn calories and assisting in shifting the belly fat. One of the most effective ways to incorporate cardio into your training program is to do Interval training.
You’re drinking too many calories. Sugary drinks can be some of the most fattening things on the food chain. Sugary drinks such as Coke and Pepsi have high sugar and calorie content, the brain can’t compensate for these calories and make us eat less.
You’re not getting a good night’s sleep. Good sleep is one of the most important things to consider for physical and mental health. Studies show that poor sleep is one of the single biggest risks factors for weight gain.
Your drinking too much alcohol. Alcohol has 7 calories per gram which is high, and these are empty calories which means your body cannot use them for anything. Beer and wine are high in sugar therefore are high in calories, so if you must drink opt for a spirit and don’t drink every night, or binge drink as these calories can soon add up.
You eat too much junk food. Junk food is high in calories, sugar and fat, with little to no nutritional value what so ever. A double cheese burger and chips could easily be half your daily calorie allowance in one meal, yet we still opt for these over heathy tasty alternatives. Look at your diet and if you are eating junk food regularly then you need to cut this down.
Weight loss is generally a much slower process than many people expect, however making these small changes can help to achieve the body you want. Target yourself with a weight loss of 1-2lbs per week and monitor your weight at the same time every week (not daily). Take measurements and body fat as these are better indicators than weight along. If you are not losing weight or body fat then you are still consuming to many calories. To lose weight you need to be dedicated to the cause, and you will reap the rewards.
For more information, help or advice on how you can successfully lose weight, or if you have hit a plateau please contact us at Build a Body to book in for your FREE consultation – firstname.lastname@example.org. We offer a wide verity of training packages including 1-2-1 personal training, online coaching, corporate packages, boot camp circuits and semi-private specialised courses.