12 Reasons Why You're Not Losing Weight
#1.You think Muffins are Healthy
In all seriousness, donuts are actually better for you than muffins. That being said I'm not suggesting people start eating donuts everyday however, in comparison to each other, donuts tend to have less calories, less sugar and less fat than muffins. Check out this link for further info: Donuts vs. Muffins
#2.You hear Nutritionists say, "Eat More Fruits and Vegetables", BUT all You do is Eat More Fruit
Now, before I get pummeled by a fruit salad for making this statement let me just clarify that fruit is definitely a healthy source of antioxidants, fiber and vitamins. However, people do tend to forget that fruit is loaded with calories and a specific fruit sugar called 'fructose' which doesn't make you feel full after you eat it. Fructose is different from eating plain old sugar. When consumed, sugar stimulates the release of insulin in the body. High levels of insulin are one of the signals that tell your brain you're full. Fructose however, does not stimulate an insulin response therefore your brain doesn't get the message that you're full.
Obviously, fruit tastes better than vegetables, but if you're looking to lose fat try opting for more vegetables and less fruit. Check out this link for more info: Eating too much Fruit can make you Fat
#3.You're Not Eating enough Lean Protein
This is usually the hardest part of any healthy eating plan because it requires some prep work and planning ahead. But when it comes to losing weight, feeding your muscles properly is definitely worth the effort!
Protein is the fundamental building block for the growth and repair of muscles, organs and cells in your body. You want to 'feed' your muscles because it's the muscles in your body that help to burn calories. Your resting metabolic rate (calories burnt doing nothing essentially) is directly related to your muscle mass. It is also statistically proven that after consuming protein people tend to feel more full and satisfied for longer.
For more info check out this link: Boost your Metabolism with Lean Protein
#4.You're not Planning Ahead
Getting organized is a big part of setting yourself up for weight loss success. Eating healthy usually takes more prep time. If you end up starving at the end of the day with no healthy food options to turn to you're likely going to reach for a something that's quick and full of calories. I usually will cook up 5 or 6 chicken breasts at a time so I've got some 'ready-to-eat' protein available for any meal. I also tend to prepare several meals worth of any food I'm cooking whether it be rice, vegetables, tofu or meat. You can also boil up a few eggs at a time, or have pre-cut and washed veggies in the fridge as a quick and healthy snack. Preparing lunch the night before sounds like a no-brainer however, I see a lot of co-workers who are rushed in the morning and end up having to buy lunch at work. Work place cafeterias are well known 'Dens of Diet Sabotage' waiting to temp you in when you're starving and short on time. Planning ahead will definitely help you to lose weight and keep on track!
#5.You're Drinking your Calories
Calorie laden drinks are definitely a huge culprit when it comes to trouble losing weight.
I'm always surprised to see people mindlessly gulping away hundreds of calories at one sitting and wondering why they're having trouble losing weight. Whether it be over sized bottles of juice, soft drinks, iced tea, sports drinks, chocolate milk, alcohol or Large Double-Doubles (or Triple-Triples even) from Tim Hortons, people everywhere are over doing it on the beverages!!!
Everyone just needs to settle down!
If you're looking for vitamins and antioxidants eat a piece of fruit instead of drinking the fruit juice. Drink skim or 1% milk instead of chocolate milk. AND... unless you're an Olympic athlete or a marathon runner you should never, EVER cosume Sports drinks. They are crazy full of calories and carbohydrates. I know it sounds super boring but WATER is BEST.
For more info check out this link :) Hidden Calories in your Drinks
#6.You Think You Can "Out Workout" a Bad Diet.
The following may trigger a response that sounds something like, "Ummm.... Obviously!", BUT... just so we're clear, going to the gym does not cancel out the "Post-Workout Poutine" that you eat afterwards. It is very difficult, if not impossible, to "out exercise" poor eating choices. There are differing theories on this topic, but just remember 'Diet trumps Working Out' any day of the week. Given the option of either eating clean or working out, eating clean will help you drop excess weight better and faster. Some body builders say that 80% of how you look is diet... and I completely agree!
You may see people who are of a healthy weight, or slightly under weight, eating really fattening foods and think to yourself, "Well, they're eating junk food and they're not fat... so I should be able to eat that too right?" WRONG. There's a difference in daily caloric intake needs for those who are merely 'maintaining' their body weight as opposed to those who are trying to 'lose' body weight. When it comes to the phase of maintaining one's body weight there's a bit more wiggle room with eating extra calories. But if you're reading this blog you're probably not at the phase yet ;)
#7.You're Not doing Resistance Training
Whenever people start working out to lose weight they mainly focus on increasing their cardiovascular exercises and forget the importance of resistance training. Muscles are one of the main contributors your bodies metabolism. Even while your at rest your muscles are burning calories constantly. By doing resistance training your activating your muscles, as well as increasing your muscle mass, and therefore increasing your resting metabolic rate. Larger muscle means more calories and fat are being burned!
#8.a)"You're Portions are Wrong" AND/OR b)"You Binge eat on Healthy Foods"
Just because you're eating healthy doesn't mean you get to eat a huge portion of it. I typically see this with the more tasty, 'healthy' foods, for example: brown rice, whole wheat pasta & bread, Fruit, low cal popcorn or rice cakes. These items are all healthy within reason. Healthy foods are only as healthy as the portion size in which they are consumed. Excess calories (whether it be from healthy or unhealthy food) will be stored as fat and will ultimately lead to weight gain.
For more info check out:
Portion Control and Weight Loss
#9. You're Over Doing it on the Condiments.
Food condiments can be extremely high in both sugar and fat content and can be a real detriment to losing weight simply because they often get over looked. Some of the major culprits are: mayonnaise, creamy salad dressings, sour cream, ketchup, syrup and jam. Just two tablespoons of Ranch dressing on a salad can add 150 calories. Mayonnaise can add 100 calories to your sandwich in a mere one tablespoon portion. For a healthy substitution try olive oil and red wine vinegar or lemon juice on a salad, and instead of using mayonnaise try avocado! Once again, remember your portions ;)
Check out this article for more healthy substitutes: http://greatist.com/health/dangerfood-condiments
#10. You Over Eat "Low Fat" Alternatives
Just because a food is labelled "low fat" or "light" doesn't mean it's healthy and it doesn't mean you can eat more of it.
Typically the companies that produce these foods have tried to find a way that they can make a low fat alternative taste really good. To achieve this they add more sugar. If you look at the nutritional information and compare the two you'll see the 'low fat' version will tend to have more sugar and carbohydrates than the 'regular' one. It's better to buy the regular, full fat version of food items and just stick to the proper portion sizes, or find a different, healthier substitute entirely.
This can be particularly important with individuals who suffer from diabetes. See the link included: http://www.diabetes.co.uk/news/2012/Sep/beware-of-misleading-claims-of-many-low-fat-foods-93949286.html
#11. You Dine Out and/or Order Take Out Too Often:
Of course it's fun to eat out at restaurants and get delicious, quick take out food... but you seriously need to limit how often you do this. Typical restaurant dishes are extremely high in hidden fat and calories. Before your dinner even hits the table you may have consumed several pieces of bread and butter, adding up to an extra 300 calories! Even though some menus include calorie counts of their dishes, unfortunately these can often be inaccurate. By preparing your own meals at home you know exactly what your eating and can safely keep in line with your weight loss goals.
For detailed eating out tips check out this article:
#12. You let yourself Starve
One of the biggest traps you can fall into when trying to lose weight is letting yourself get to the point where you are starving. By this point your body starts to panic and holds on to those fat cells for dear life. By allowing yourself to become desperately hungry you're more likely to eat convenience foods that are high in fat and sugar. You also enter the danger zone of potential Binge Eating. No matter how strong your Will Power is, this is a dangerous area for even the most disciplined individuals. Don't let yourself starve. Don't skip meals thinking you'll lose weight faster. Set yourself up for success. Have healthy snack options readily available either at home or in your purse while you're out running errands.
For more information on the negative effects of starving yourself check out this article: http://www.answers.com/Q/What_happens_when_you_starve_yourself_to_lose_weight
Well, there you have it! I hope you find this information both helpful and encouraging.
Remember: your goal is to lose fat and gain muscle, Also keep in mind that slower results, meaning 1-2 lbs lost per week, are more likely to last long term. Best of luck with your weight loss goals! :)