Today’s guest blogger is, Tony Schober, also known as “Coach Calorie.”
#1: You Think You’re Eating Healthy
More times than not, when someone comes to me saying they’re eating healthy but they’re not losing weight – they actually aren’t eating healthy at all. Their diet is usually calorie dense and nutrient sparse.
I usually see all kinds of dressings and processed flavor enhancers. Not only that, but I usually see a meal plan of breakfast, lunch, and dinner – with 1 or 2 of the meals looking like nothing other than a snack.
Their diet is usually filled with bread, cereal, and other processed foods. Just because bread and cereal is whole grain, it doesn’t mean it’s not processed. If you can’t find it in that form in nature – it’s a processed food.
#2: You’re Not Exercising
Many people try to lose weight, but try to do it without exercising. While it is possible to lose weight without exercising, you will make it much easier on yourself if you added in some physical activity.
Exercise creates the proper metabolic environment to allow your diet to do its job and release fatty acids. It improves hormone levels, and increases insulin sensitivity.
This all creates a synergistic effect, that combined with great nutrition and the best exercise to lose weight – should be enough to break through any weight loss plateau.
#3: You’re Not Eating Enough Calories
Not eating enough calories? Don’t you mean eating too many calories? While eating too many calories is an obvious reason for not losing weight, eating too little is often overlooked.
People typically slash their calories to very low levels in the hope their fat loss will be quick. Unfortunately, all this does is cause your body to slow down its metabolism and hold onto the fat that it thinks it’s going to need in the future.
Your goal should be to eat as many calories as possible, but still lose weight. It’s always better to aim high at the beginning and then cut your calories if your weight isn’t budging, than it is to start too low and immediately sabotage any chance you have at weight loss.
#4: You’re Not Being Consistent
How many times do you work out a week? How many times did you work out last week? Do those 2 numbers match? If not, you might have a problem with consistency.
While some exercise is better than no exercise, you can’t expect to make progress in the gym if you aren’t challenging yourself on a consistent basis. You need that muscle to burn fat.
Consistency is the key to your fitness success. You need to make a routine and execute it every single time.
#5: You Keep Making Excuses
This is a touchy one for many people. They seem to have a valid reason (excuse) for just about everything. They don’t have time to workout. They already wake up a 4am. They take care of 10 kids. They have a slow thyroid. They have bad genetics. Does this sound like you?
While there can be valid reasons for your lack of progress, 90% of the time it’s because you aren’t making fitness a priority in your life. Stop coming up with excuses for why you can’t, and start making reasons for why you should.
#6: You’re Food Pantry Contains Unhealthy Food
Why are you tempting fate? Do you like to torture yourself? Keeping unhealthy food in the house makes you 10 times (100 times?) more likely to fall off your diet. You’ve been there before – we all have.
You don’t have any food prepared, and you don’t feel like cooking. Or maybe you just can’t decide what to cook, and you’re so hungry that you can’t think straight.
What do you do? You end up reaching into your pantry for a convenience food. How do you solve this problem? If you don’t plan on eating it, don’t buy it in the first place. Still having problems with cravings, here are 5 tips to control food cravings.
#7: You’re Being Impatient
How long did it take you to put on all that weight? Was it put on in a just a few short weeks, or was it accumulated over a lifetime? Then why do you expect to lose it all in a month? Successful weight loss takes time.
Losing 1% body fat per week (1-2 pounds) will give you a better chance of losing the weight and keeping it off long term. Crash diets are great, and with shows like The Biggest Loser, people get the idea in their head they should be losing 30 pounds every month.
Think back 6 months ago. What were you doing? Does it seem that long ago? Probably not. Now project yourself 6 months into the future. At 1-2 pounds of weight loss per week, you could have 25-50 pounds less fat – not weight. That 50 pounds of fat loss is going to look much different than 50 pounds of weight loss. Have some patience.
#8: You Lack Motivation
You hate working out, and your dieting food just doesn’t hit the spot. You’re not losing weight, and your motivation is at an all time low. I’ve noticed that one of the biggest factors in a lack of motivation is lack of results – either now or at some point in the past.
You probably tried diet and exercise in the past, and put in a lot of hard work, but your results were nothing to write home about. So how do you keep that fire burning?
- First, you get rid of your scale. If you’re basing your progress on weight, you’re going to be in for a big disappointment. One of the biggest motivators is seeing your hard work is actually paying off.
- Try measuring your progress using body a fat caliper, tape measure, or by taking progress pictures. You are making progress – even if your scale is telling you otherwise. Watching those numbers go down gives you the confidence that what you’re doing is working, and motivates you to push forward.
#9: You Aren’t Getting Enough Rest
Recovery is often one of the most overlooked aspects of a nutrition program. Many people jump head first into their weight loss program and practically beat their body down in the process.
They jump right into strenuous exercise every single day. This, on top of life’s daily stresses, is enough to stall your progress in a matter of days or weeks. If you are jumping off the couch and starting a fitness program, you need to give your body a chance to adapt to the new physical stress that’s being placed on it.
- Start out with the gym and resistance exercise 3 times a week. Once you’ve got that down for a month, you can start looking at adding a cardio day in there.
- After a while, you can add more cardio days. Build yourself up to it and allow enough time to recover. Your muscles are build while you rest, not while you train.
- Nutrition, exercise, and recovery are the 3 cornerstones to a successful fitness program.
#10: You’re Dieting Instead Of Changing Your Lifestyle
The reason you’re not losing weight, and your diet isn’t working, is because you’re dieting in the first place. Yes, we all know that diets work, but wouldn’t it be much easier if you didn’t have to diet your entire life?
What do you do when your diet is over? Are you going to be just as lost as when you started? Try this instead –
- have a goal of being healthy, and the weight loss will follow.
- Eat organic whole foods that are pack with vitamins, nutrients, fiber, water, protein, essential fatty acids, and low glycemic carbohydrates. Eating this way makes it very difficult to overeat. I can assure you that if you eat nothing but these foods, the fat on your body will start to disappear before you even realize what’s going on.
- Forget the diet and focus on eating healthy.
There’s my 10 top reasons for why you’re not losing weight. How many are you guilty of?