7 Reasons You're Not Losing Weight (and what you can do about it)
1. You are Not Eating the Right Kind of Food.
‘Diet food’ has become so popular these days - they are usually labeled invitingly with wordings like ‘lite’, ‘fat-free’, and ‘low-calorie’. Even foods you may deem as "healthy" such as 'Gluten Free' or 'Organic'. You do have to be careful - one peek at the labels and you will see these foods may be packed with sugars and ingredients that can potentially harm your body, and can even hinder your goals to shed excess pounds.
Want to stay on track and still satisfy your appetite? Eat whole foods instead. Think fruits, vegetables, whole grains, and healthy proteins. They are rich in nutrients that keep your body nourished, and they fill you up naturally. When you feel full, you are also less likely to give in to cravings or calorie-rich favorites.
2. You Don't Eat Enough
Many of those who want to lose weight turn to meal-skipping or calorie counting/deprivation to get rid of unwanted calories. The result? They are hungrier, their cravings are stronger, they feel weaker, and they’re most likely to fall off the weight loss wagon sooner than others.
Dr. Holly Lofton, director of the Medical Weight Management Program at NYU Langone Medical Center suggests getting about 40% protein, 30% carbs, and 30% fat (from healthy sources!) into your daily consumption to get a balanced meal that’s ideal for eliminating excess calories and weight.
Your body requires the protein for muscle-building, the carbohydrates for energy, and the essential fat for efficient body function. For your systems to respond appropriately to your weight loss efforts, keep them fueled - one way to eat could be more small meals throughout the day (around 5-6). Your body is unique, so explore how it wants to be nourished and fed.
3. You Give in too much.
Your transition to a more active lifestyle and the change in your diet can be a struggle. And that is the reality that most, if not all of us, have to face. You might find it necessary to give yourself a bit of leeway every now and then (think ‘cheat days’)(80/20 rule) that is all right- to a certain extent.
Problems arise when you tend to use your cheat day as a free pass to give in to every sugary craving, and think of the next day as your means to get rid of the calories you piled on. Abusing your cheat days re-ignites a dependence on added sugar, and this creates a domino effect that can sabotage your weight loss efforts.
How do you manage this? Have an iron-clad resolve to create healthier versions of the food you usually crave. Don't think that you have to cut them out all together, just find a way to make the things you love a little bit healthier. This way, you can enjoy your favorites, while still enabling yourself to achieve your weight loss goals.
And remember - portion control. Too much, even of the good things, is still bad.
5. You are still a couch potato.
Even if you dedicate an hour (or more!) to exercise every single day, having a sedentary lifestyle will still affect your ability to effectively lose weight.
If you work at a desk and spend more hours seated, your body tends to stop making the fat-inhibiting enzyme called lipase. To prevent this from jeopardizing your efforts to lose weight, make sure to stretch or walk around every hour or so. Set a timer every hour to walk to the bathroom, or get up and stretch. Make sure you eat your lunch away from your desk. Grab a glass of cold water, get some fresh air, chat with a friend, practice your favorite dance moves....anything to get you moving!
I notice people either focus 100% on the food side of a healthy lifestyle and neglect their movement, or they work out 7 days a week, but don't think about what they are eating to fuel their bodies. There needs to be a balanced focus between the two. Find out what type of movement your body craves and enjoys and fuel it with delicious whole foods.
6. You’re not resting and sleeping enough.
Maybe your diet is perfectly balanced, and your workout routine is on point - unfortunately, you are also always stressed, and you barely get enough sleep. Or your sleep routine is all jacked up (some nights in bed by 1 am, other nights 9:30).
This may be one of the main reasons why your weight loss efforts seem harder and harder to continue. A body that lacks rest tends to go into survival mode - making your body crave for and need more carbohydrates and fats than usual.
Stress has the same effect, and coupled with the lack of sleep, makes you more likely to lose control of your diet and exercise routine. In addition to making your cravings stronger, it also slows down your metabolism.
You can work on this by having regular relaxation rituals, and allowing yourself enough downtime everyday before snooze hours, so that you always get quality sleep.
7. You're not held accountable.
“Well, yeah, of course. I mean; that’s obvious, right?”
Just simply reading a few recipes online, and thinking about working out will not change the way you eat. You require a system and people to keep yourself committed to your healthy eating lifestyle. With some positive peer pressure, you can stay encouraged to keep going.
Having a stressful day? Have someone else with similar goals to talk to!
One of the most important things to consider with healthy weight loss though is this:
It isn't just about the number on the scale!
Keep in mind that muscle tends to be more dense than fat, so muscle gained may still reflect on the scales as a ‘non-movement’.
Maybe according to the scale, you only lost a couple pounds or so - but you do feel significantly lighter, your clothes fit better, and the tape measure shows you’ve shed off some tummy weight. Relax - you are on the right track!
Keep the reminders above in mind, stay focused on your goals, get some variety into your exercise routines, and keep on eating real, whole foods - a leaner, healthier you is waiting and ready to take on more adventures!
Stay On Track with REVIVIFY Whole Body Renewal
Go to REVIVIFY to see when our next reboot starts AND Read some of the success stories from people who have already gone through the whole body renewal.
Join a group with similar goals, stay accountable, and enjoy a transformation in your body and mind around food and your body! It will be a bit of a challenge, but so worth it.
Let’s do this together!
So How Does REVIVIFY Work?
Step 1: Optional. Prepare for your cleanse. For 5-7 days before the cleanse you will begin shifting your attention to cleanse-friendly foods and away from the foods that may be slowing you down. Foods like sugar, gluten, dairy and soy. Suggestions for alternatives to these foods will be provided.
Step 2: 14 Day Whole Body Renewal. For 2 weeks you will eat whole foods like green smoothies, fresh fruits, vegetables, non-gluten grains like brown rice and quinoa, legumes, nuts, seeds, and organic lean meats.
Step 3: Weekend Wellness Warrior. Two opportunities for deeper connection to what truly nourishes your body and soul. Create your own weekend adventure and go for a soul stroll.
What makes your soul sing besides just that yummy hunk of chocolate cake?
Step 4: Reintroduction of food. Several days post-cleanse you will be guided through systematic reintroduction of foods that will help you create a personalized way of eating that supports ongoing weight loss, detoxification and vibrancy.
Each day throughout the cleanse I will offer you daily nuggets of wisdom, inspiration, insight and support that will drop into your inbox like magic! This focus will give you an action step for the day to help your mind support your body along this transformational journey.
I hope you will join me for this Summer reboot!!