5 Reasons You Are Not Losing Weight
So you’ve been dieting and working out all month, end of the month comes along and it’s the moment of truth – weigh in time!
You strip off down to your pants (every pound counts), take a deep breath and fearfully step on the scales, only to find… you’ve not lost ANYTHING.
All that sacrifice, all that blood, sweat and tears, with absolutely NOTHING to show for it.
It’s sooo frustrating.
There’s a reason why they call it a ‘sad step’.
Clearly the scales are broken, right?
But before you throw them out the window, consider these reasons why you might not be losing weight.
Yes you’ve been hitting the gym every night and tracking your calories like a boss, but still those pounds are clinging to you like a stalker ex-boyfriend.
Don’t get disheartened, chicks.
You are doing everything right, but it’s possible you might just be needing to make a few extra tweaks, to truly makeover that metabolism and start seeing the results you deserve.
Make sure you’re drinking enough water
We’ve all heard how important H2O is when it comes to shedding pounds.
It helps to suppress appetite, so you’re less likely to overeat.
Just how much water should I be drinking? Around 2-3 litres a day, and even more if you’re exercising!
Make sure you’re getting enough zzz’s
Not enough shut-eye puts your body into a carb and fat craving survival mode, meaning if you’re sleep deprived then you’re more likely to reach for the biscuits the next day.
Try this to work out how much sleep you need:
For a week, go to bed seven and a half hours before you need to get up.
If you wake up before the alarm, you can get by with less sleep, maybe 6-7 hours.
But if you hit snooze, you may need eight, even nine, hours a night to wake up refreshed, energised, and ready to burn some fat.
Don’t skimp on protein!
Protein is super important for losing weight.
Make sure around 25-30% of your calories come from protein and you will instantly boost your metabolism.
It can also drastically reduce cravings for snacking in between meals as it makes you feel full for longer.
Breakfast is the ideal time to load up on the protein – eggs, almonds, oats, greek yoghurt and salmon are all delicious, high-protein breakfast foods that’ll help you lose weight (especially belly fat), and increase your muscle mass and strength.
Baby steps add up to big results – get those steps in!
Yes you might be logging a solid hour of exercise almost every day, but outside of that, most people’s time is spent sitting in front of a computer.
And as unfair as it seems, unfortunately even the most intense 60-minute workout simply can’t compensate for being inactive the rest of the time.
What’s helped me achieve more active hours is my FitBit – throughout the day it reminds me to complete at least 250 steps every hour – these days I pretty much refuse to go to bed until I’ve logged 10,000 steps a day (yes I have been known to be pacing around my living room at 5 minutes to midnight.
I also incorporate into my daily routine all those boring little tricks we’ve all heard a million times before….
“Take the stairs instead of the lift”
“Park further away in the supermarket car park”
I even squat while brushing my teeth!
At first my family laughed their skinny little butts off at me when they saw me doing this, but now I’m pretty sure they do the same thing when I’m not watching.
Make sure you’re tracking your calories properly – be honest with yourself!
I’ve always considered myself a bit of a calorie counting guru, so I assumed that I had the whole calories-in, calories-out formula down.
To determine how many I should eat a day, I got my basal metabolic rate (BMR) using an online calculator and I entered “moderate” for my activity level, because I exercise regularly.
That gave me about 2000 calories a day.
But then I (mistakenly) added whatever calories I burn during my workouts (usually about 400), according to my FitBit. That meant I could now eat almost 2400 calories a day without gaining a pound (or around 1900 a day to lose a pound a week by creating a 500 calorie per day deficit).
Sure, it seemed high, but I had used a calculator, and the maths doesn’t lie, surely?
Not so fast, chicks.
What I forgot was that a BMR calculator already factors in the calories you burn with your workouts, so you shouldn’t add them in again – meaning all this time I had thought my daily needs were 400 calories higher than they really were.
No wonder I’d been maintaining instead of losing!
So really my calorie target should be 2000-500 a day = 1500 to lose a pound a week.
It all makes sense now…
Fat Loss – Beyond the Numbers…
When the scale is no longer your friend, here are three other ways to measure your progress.
- How do your clothes fit? Try on the same pair of jeans every six to eight weeks.
- How do you feel? If you’re working out and eating right then you should have more energy, sleep better, and feel less stressed.
It’s not all about aesthetics!
If you have any questions, then please ask 🙂
How much can you do in the gym? Keep a workout diary and track how much weight you can lift and/or how many miles you can walk or run.