If you’re currently trying to lose weight and not seeing any progress, then you may be guilty of one or more of the below.
You're Eating More Than You Think (or admit...)
Whether you’re tracking calories, managing portions, or following a specific plan; you may be eating more than you think you are.
Did you include those biscuits you had with your cup of tea?
What about that the sauce you had with dinner?
Or maybe you assumed that “healthy breakfast” was low in calories just because it had avocado in it?
To lose weight we need a calorie deficit, and if you’re not losing weight then you’re not in a calorie deficit.
When working with clients, the first thing we look at is current eating habits and more often than not, people are surprised by how much they are currently eating.
What to do about it?
Try to spend at least 3 days tracking everything you eat, either using a food diary or calorie tracking app such as MyFitnessPal.
This can be a super helpful educational tool to give you an overall view of your current eating habits.
You're Not as Active as You Think.
The other side of the equation.
Most people simply aren’t active enough, and we overestimate how much we move.
I’m not saying you must go to the gym everyday or walk 10 miles.
But you should be moving away from being classified as sedentary to a generally active human being.
The easiest way to do this is to walk more.
Steps are your superpower when it comes to weight loss and even maintaining a healthy weight.
The typical target to hit is 10,000 steps per day, but don’t let that stop you.
Aim for 12k, 14k or even more steps to help accelerate the process and improve your health across the board.
I’d recommend getting some sort of activity tracker to see where you’re currently at.
You're Not Tracking Your Progress.
Tracking progress is largely a personal choice.
What matters to you is what matters to you.
Looking for a particular number on the scale? Then weigh yourself.
Care about specific regions? Then take measurements.
Or perhaps you just want to fit into a new dress or shirt size.
Well, what gets measured gets managed, so it’s important to actually track the metrics that matter to you.
Using weight as an example (as it quantifies all of the above)
Your weight will fluctuate daily (water, stored energy, food all will affect weight), and if you’re weighing yourself at the end of the day, and only once per week, you’re not giving yourself the best chance of painting an accurate picture.
Chances are you’ll catch yourself on a high fluctuation, masking any weight loss and even making it seem like you’ve put on weight (putting on weight and putting on fat aren’t the same thing)
I would recommend weighing yourself in the morning on a Tuesday, Wednesday and a Thursday.
Take an average of all these weights, and then compare them to next weeks.
This way you can see a much clearer picture of your efforts
You're Ignoring the Weekends.
Yes, the weekends count.
Your efforts don’t suddenly go out the window on the weekend just because you’re not paying attention anymore.
The weekend is often a time for takeaways, meals out and alcohol.
Whilst that’s not necessarily a problem if planned correctly (yes you can have a social life and lose weight)
Simply acting like it doesn’t matter or playing the ignorance is bliss card, can easily undo all of you in-week efforts.
Let’s say you eat in a calorie deficit of -500 calories Mon-Fri (2500 calories total), but then overeat by 3000 calories on the weekend, then your total for the week is actually a surplus of +500 calories.
Considering you can do that and more with just one large pizza from Dominos, it’s wise to realise the weekends also count.
You Lack Patience.
You know what’s overrated?
Every single new FAD diet on the block.
You know what’s underrated?
Patience.
The best diet in the world is the one that you stick to.
Every diet works if it works for YOU.
Instead of looking at the latest keto craze, trying what Susan is doing, buying that new meal plan book, or getting your Nutrition information from a teenager on tik tok; have a little patience with what you’re doing.
A big part of that comes from setting realistic expectations for yourself.
Is it realistic to get life changing results in one week?
No.
What about a month?
Still no.
If it sounds too good to be true, it probably is.
Things take time, so actually give yourself plenty of opportunity to see results before you change course.
And that’s not to say you should never change course.
But trying a diet for one week, getting annoyed because you haven’t seen results and then hopping to the next will get you nowhere.
Results take time.
Just as it took you time to be in a position to want to lose weight, it will take some time to get rid of it.
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