So, you've been trying your best to eat right and exercise regularly, but those numbers on the scale just won't budge? It's frustrating, I know! But don't throw in the towel just yet. Let's dig into some common reasons you might not be losing weight, and find ways to tackle these hurdles together.
1. Surprise, Surprise - You ARE Losing Weight!
You might be losing fat but gaining muscle, especially if you've taken up exercise. Remember, muscle weighs more than fat! So, while the number on the scale might not change, you might be getting healthier and fitter. FIT Tip: Use a body composition scanner to track your progress instead of just a scale. (We offer FREE InBody scans at our Lehi location).
2. Oops, You Might Be Eating More Than You Think!
Sometimes, we don't realize how much we're eating. Try jotting down everything you eat in a day. This could help you spot those sneaky extra snacks. Also, slow down when you eat; it'll give your brain time to realize when you're full. FIT Tip: Use technology to your advantage. Whatever your need, there is likely an APP for that. (App, recommendations MyFitnessPal, Habit app).
3. Are You Protein-Packed?
Protein keeps you full for longer and boosts your metabolism. So, include yummy protein-rich foods like chicken, tofu, or beans in your meals. FIT Tip: Find a snack you enjoy that you can modify as a high Protein version of that baked goody.
4. Choose Whole Over Processed Foods
Think fresh! Fresh fruits, veggies, and grains are healthier and fill you up more than those pre-packed snacks. Remember: not all "healthy" snacks are as good as they claim to be! FIT Tip: Less ingredients are always better. If you can pronounce it its likely not processed.
5. Move and Groove!
Exercise is key! But mix it up - a combination of cardio and weights is great. And hey, dancing counts too! FIT Tip: Lead by example. You never know who is watching and will mimic your behavior.
6. Say No to Sugary Drinks!
Drinks like sodas can pack a lot of hidden calories. Even some juices or health drinks can be sugary traps. Stick to water or natural juices instead. FIT Tip: Add frozen fruit to your water and if you're in the mood for sour, squeeze a little lemon into your drink.
7. Sleepyhead, Get Your Zzz's
Good sleep = healthy body. Not getting enough sleep can mess with your body's hunger hormones, making you eat more. FIT Tip: Create a bedtime ritual and try to stay away from screens 90 minutes before bed.
8. Carb Check
Everyone's body is different. Some might benefit from a diet with fewer carbs. If you've tried everything else, maybe give this a shot? FIT Tip: Carbs are not bad, It’s all about timing and burning them before they are used for storage.
9. Snack Smart
It's okay to snack! But make sure it's not too often, and choose healthy snacks like nuts or fruits. FIT Tip: Measure out your snacks at the beginning of the week and only eat what you’ve portioned.
10. Water, Water Everywhere!
Drink up! Water helps boost metabolism and keeps you full. Plus, it's great for your skin! FIT Tip: Keep water handy, set a water goal for the day. Create reminders on your phone or by visual cues that remind you to drink.
11. Alcohol Alert
Alcohol is sneaky with its calories. If you enjoy a drink, opt for lighter options and drink in moderation. FIT Tip: Alternate a glass of water for each adult beverage you have.
12. Health Hurdles
Some health conditions or medicines might make weight loss a bit tougher. If you think that's the case, check in with your doctor. FIT Tip: Ask questions and track changes. Keeping a health diary will help you see even small changes.
13. Processed Foods - Friend or Foe?
Some of us have a soft spot for processed foods. But, they might be slowing down your weight loss. Let's try to cut down a bit, shall we? FIT Tip: Make your own treats. Replace the processed items with whole food alternatives.
14. Keep It Real
Losing weight is a journey, not a sprint. It might take time, and that's okay. Celebrate the small victories along the way! FIT Tip: Find ways to motivate yourself, give yourself positive reinforcement and speak kindly to yourself.
Your Questions Answered
- Quick Weight Loss? It's better to lose weight gradually than super fast. Aim for a steady 1-2 pounds a week.
- Tummy Troubles? There isn't a magic trick to lose weight from just one part of your body. Overall weight loss, with exercises like HIIT, can help shed belly fat over time.
In a Nutshell...
Losing weight can be tricky, but it's not impossible. A combo of eating right, exercising, getting enough sleep, and drinking lots of water can work wonders. Most importantly, be kind to yourself and stay positive. We're in this together!