3 Reasons you are not losing weight
In the world of health and fitness, often times you face questions for which you have no answers for…well, initially. Things are even more challenging if your work is in the fitness trainer or nutritionist role. Frequent questions include, ‘Why do I keep gaining weight?’…‘What is wrong with my diet?’…‘How do I lose belly fat?’ and the list goes on. More often than not there is no ‘one size fits all solution’ as there are many genetic and lifestyle related variables that must be considered. People keep whining that they’re not losing weight regardless of the time and effort they’re investing in the kitchen and gym, the boohooing can finally stop…
Stop drinking your calories!
‘Well, I eat healthy pretty much all day and my portion size is moderate…I exercise five times a week but still, I’m not losing weight!’ This is a classic case put forward by most of my clients. The first thing that needs to be clarified in such a case concerns your choice of beverage. Do you consume too much soda? Indulge in an afternoon smoothie or shake? Do you ‘jump start’ your day with excess juice or a fancy latte? It is a basic misconception that drinking calories doesn’t matter. Truth be told, an average can of soda contains around 200 – 250 calories. Consume 3 to 4 of those per day and you’re drinking 50% of your calories for a woman at an average height. Lesson 1….put a lid on your liquid calories and monitor the nutrition labels!
Too much of a good thing may end up being a no-no!
You could be eating fruits, vegetables and all the healthy goodness nature has to offer but the scale still dictates undesirable numbers. Do you know the reason why? Portion size. Yes, it matters and this truth applies even when you’re consuming healthy foods. The volume of food you eat signifies the amount of calories you intake. A small portion means fewer calories whereas a basket of fruit means a lot of calories. Although the calories come from a healthy food source but nevertheless, calories will remain calories! Any consumed in excess will be converted into fat. So next time you dive into a fat-free bag of potato chips or eat too much frozen yogurt, remember, moderation is the key and portion sizing is as important as the quality of food itself. Lesson 2…set aside the amount of food you want to eat before you start eating!
Your not giving 101% when you workout
That is exactly the case if you’re gobbling down a super-sized meal from your favorite fast food chain and later take a short low-intensity walk with the expectation to burn off the fast food binge. Do the math….the greasy delight costs you around 1,000 calories if you include the salty fries and the soft drink, whereas your walking effort consumed a measly 120 calories of the fast food splurge. If you’re consuming 1,000 – 1,200 calories in a single meal, you don’t have much to balance for your other meals! Exert more (and I mean a lot more in your workouts), document caloric intake and replace those highly processed options with nutrient rich, high-fiber food alternatives for a better balance! Lesson 3…do the math!