Hey guys! I initially started my blog as a platform to share weight loss tips that could help others. As it’s been awhile since I put up a post related to losing weight, I thought today would be a good day to do so. In the past, there have been instances with some of my K Weigh clients whereby they aren’t seeing results despite sticking to the plan. His/her weight on the scales remains static and there is no difference in the fit of his/her clothes even after 4 weeks. Talk about frustrating! Although it’s tempting to resort to the idea of being stuck in a “plateau”, often times engaging in certain habits unknowingly hinders progress including:
Why you are not losing weight
- You aren’t portioning out your foods: The idea of measuring or weighing your foods can seem tedious, but it’s effective especially given many of us tend to suffer from ‘portion distortion’. Along with making sure you don’t consume more calories than intended, repeatedly measuring out portions will ensure you eventually know how to eyeball a portion which helps tremendously during maintenance. Unknowingly that 1 cup of cereal you eat at breakfast is quite possibly 1.5 cups worth and trust me, a tablespoon (=15g) of peanut butter isn’t much at all. For maximum accuracy, I personally recommend a set of food scales over measuring cups.
- You are eating out far too much: Aside from taking a toll on your bank balance, eating out regularly can eventually start to affect your progress. Even when we order the “healthy” option on a menu (e.g. baked fish & grilled veggies), it’s important to keep in mind that restaurant chefs are extremely liberal with their use of oil, butter, and salt. Ultimately their job is to make sure the food tastes good, not to ensure you lose weight that week. As a rule of thumb, if you’re trying to lose weight I would limit your eating out to twice, at the most thrice, a week.
- You might be suffering from some kind of medical issue: If you’re eating is on point and you are exercising regularly yet you aren’t seeing any physical changes, I would highly recommend getting your blood work tested. Various medical issues relate to weight gain include PCOS, hypothyroidism, insulin resistance, IBS & vitamin D deficiency. If any of these are the case for you, at least you can work with a GP to start taking the necessary course of action & fix the root issue. Bear in mind that weight gain is also a side effect of certain medications.
- You aren’t working out: Yes weight loss is 70% diet-related but the truth is, the less weight you have to lose, the more necessary exercise becomes. At the end of the day, weight loss comes down to eating at a calorie deficit. There’s only so much you can reduce your calorie intake without it starting to create stress on your body & affect your cortisol levels. More than that, slashing your calorie intake too slow can result in a whole range of ill effects including increased cravings, irregular menstruation (if you’re female of course), slow metabolism & uncontrollable hunger. Result: Increase your calorie deficit through exercise. Even just 3-4 x 45 minute sessions weekly can make all the difference.
- You’re overcompensating on the weekend: You know how it is- You’ve eaten really well all week but then Saturday night comes, alcohol enters in the picture and all goes to pot. You go out for dinner with friends and order a starter, main and dessert, not to mention a few glasses of wine to wash it down. I’m all for enjoying yourself while losing weight but of course within limits. If the occasional indulgent meal/night out has turned into a regular weekend binge fest, chances are that is what is undoing your whole week’s worth of effort.
It might be because weight loss and helping others reach their goals is something I’m so passionate about but I really enjoy writing these posts. Let me know if you want more of them & I will happily oblige.
Have you eve hit a wall when trying to lose weight? What helped you overcome it?
How often do you eat out?