You wrote out your goals, set your intentions, changed your mindset, but still – – – the weight isn’t coming off yet. It may not be 100% your fault. As we age things change. What you did 10 or 20 years ago to lose weight may not work for you today. Here are my top 10 reasons why you may not be losing the weight you want. Take a look and consider making some adjustments…
You don’t keep a food journal
Writing down what you eat is an important way to monitor daily caloric intake AND discover things about yourself you never knew existed. Like which foods lead to bloating, gas, increased or decreased energy etc… Sounds like it’s not worth the effort? A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight monitored their food intake by keeping a journal.
You’re eliminating an entire food group
I hear people say often the they need to “kick carbs”. Keep in mind that giving up entire food groups can lead to a nutritional deficiency. Also, doing this can trigger cravings for whatever food has been cut. Rather than eliminating all carbohydrates, focus on whole grains and remember to monitor portion control. Usually it’s the extra servings that add to your waistline, not the pasta itself.
You are addicted to condiments and toppings
A green salad is one of the healthiest meals you can have, but when you top it with croutons, bacon bits, cheese, nuts, dried fruits, and ranch dressing, you have thrown those health benefits out the window. Be mindful of what you are adding to your salad. Olives, capers, artichoke hearts, toasted seeds, cherry tomatoes, are wonderful salad toppers that will nourish your cravings without wreaking havoc on your health goals.
You over indulge in low-fat foods
Eating foods with a lower fat content can be deceiving. Many times these foods are filled with extra sodium, sugar, or chemical additives to make up for the ingredients the company has removed or decreased. Not only are these light versions less nutritious, but they also end up tasting “lighter,” leading you to eat more. You may actually wind up consuming more calories than you would if you just ate a full fat version of the real thing.
You are eating mindlessly
Sharing your meals with a screen like a phone, computer or TV can hurt your weight-loss goals. Planning a special time for meals without distractions will help you connect to your food – and this will allow you to eat less. Sometimes you don’t even realize how much you’re scarfing down when your mind is somewhere else.
Your partner isn’t on the same wellness path
A partner who is in alignment with your health goals can be a huge plus. But if your partner is not on board, then your relationship may be making you fat. You can’t expect to lose weight if your lover constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym. Communicating that you need support in losing weight is a great first step in finding compromises — for both of you. For starters, the next time you have dinner out, offer to split an appetizer or skip dessert.
Cardio is your only exercise
If you live on the treadmill but never lift a pound or do any other type of exercise, then you’re missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. AND thanks to a revved-up metabolism, you’ll keep burning calories long after your workout is complete.
You’re not getting enough zzzzzz’s
Making time for your workouts can mean less time for sleep. Sleep is super important if you’re trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on the zzzz’s can affect your body’s ability to control its appetite. Lack of sleep may increase appetite stimulating hormones.
You are wearing clothes that are too big
I am the queen of black leggings and an oversized sweater. Loose clothes are comfy. But, they cover up the body and allow you to forget what you look like. This can work against your fitness motivation. Shoot for clothes that are fitted to help give you a sense of your body image. Or better yet, start the day in your gym outfit to inspire you to do something active.
You are simply not eating enough
Don’t skip meals to save yourself to save calories for later. Doing this will screw up your metabolism, and by dinnertime, that famished feeling will likely cause you to eat more than you would if you weren’t starving. Not only is starving yourself not sustainable for continued weight loss, but also, limiting yourself to too-small portions can lead to excess snacking between mealtimes.
It is easy to get stuck in a rut, and challenging to break the mold and try something new. When we step outside our comfort zone, change occurs. If you commit to trying one new health tip that you are not currently doing, I doubt you will regret it. You, may just love it so much that you will try another, and another…