Are you frustrated because you’re not losing weight?
You might be guilty of some of these diet mistakes.
You think you’re eating the right amount of all the right foods. You think you’re burning tons of calories when you exercise.
…but the scale says otherwise.
Like you’ve just done all that hard work for nothing.
Take a few moments to sit down, and really think about why you might not be losing weight. It’s time to get real and honest with yourself because if you’re not meeting your goals, wouldn’t you want to KNOW WHY? And then fix the problem?
I get it, I know how hard it can be to admit that you’re doing something wrong. But that’s expected with everything in life, no one is going to be perfect at everything
If you’re not losing weight, here are the top diet and fitness mistakes, and how to easily fix them so you can get back on track!
You’re not counting calories or macros.
If you’re totally new to this healthy lifestyle thing, I think a great place to start is counting calories.
You don’t have to completely change your diet right away, you should definitely ease into new things.
But I do recommend counting your calories and tracking your food.
You can use the app, MyFitnessPal for this, it’s a great tool.
If you don’t keep track of what you’re putting in your body, you might not lose the weight you want. Losing weight is about calories in vs calories out. If you eat less calories than your body burns, you’ll lose weight. Plain and simple.
So keeping track of your calories is a perfect place for anyone to start when it comes to losing weight.
You’re not tracking everything.
And I do mean everything.
If you’re serious about counting calories, then you need to count ALL of your calories. Yes, even when you take a bite of something, track it.
If you just have a taste of something several times per day, it adds up! Once I added on almost 200 calories, just from little bites of things!
Tracking these small things is also a good way to eliminate a grazing habit. I used to snack here and there all the time, but tracking everything I put in my mouth helped me kick that habit. It was annoying to figure out tiny portions, so eventually I just stopped the random bites.
You’re underestimating how much you’re eating.
Most people who are not losing weight are guilty of this.
Eyeballing your portions isn’t something you should be doing. When you do that, you’re probably not getting the appropriate amount of food. You might be getting too much, which can stall your weight loss, or you might be getting too little, and hey, that’s extra food you could be eating! Who wants to miss out on that?
Also, eating too little can hurt your weight loss.
I recommend using measuring cups to measure out portions, as well as a food scale. A food scale has saved me sooo many times. You might be surprised about what your portions really look like.
You’re drinking your calories.
A 20oz sports drink after your workout has 130 calories.
Water has zero calories.
Which is the better choice?
Drinking your calories adds in extra sugars that you should stay away from if you’re trying to lose weight.
The only exception that I make when it comes to drinking calories, is a smoothie that isn’t loaded with sugar, and a protein shake made with a sugar free protein powder (Quest is pretty tasty!) and almond milk.
If you must have some sort of electrolyte recovery drink, I recommend Powerade Zero, or Mio.
All I know is, I’d rather eat my calories from food than my drink, know what I’m saying?
You’re overestimating calories burned.
I know some people think they can burn a lot of calories in a very short amount of time.
Am I the only one who has noticed a pin floating around on Pinterest claiming that you can burn 1000 calories by doing roughly 10-15 minutes of cardio?
Sorry y’all, not gonna happen.
If you work out at home and want to know how many calories you’re burning EXACTLY, get a heart rate monitor.
A heart rate monitor has definitely kept me on track and from getting discouraged because I knew my exact numbers.
Another thing, stop using the treadmill at the gym to calculate how many calories you burned! Cardio machines are not nearly as accurate as a heart rate monitor.
You’re relying too much on the scale.
When you first start losing weight, a lot is probably going to come off at once.
Many people lose quite a bit of water weight when they first start a new diet. This is totally normal, but after a few weeks they get discouraged because they’re not losing weight as quickly as they did at the beginning.
Don’t get discouraged! Fat loss is a much slower process than dropping water weight. And fat loss is the ultimate goal right?
Plus, if you’re strength training, you’re adding muscle and the scale isn’t going to show that. There are times when I’ve put on muscle, lost fat, yet gained weight.
You can get your body fat percentage tested, usually at gyms or even a local nutrition shop. Body fat scales are a pretty good tool as well, however they may be less accurate.
So I think they best thing to do is not step on the scale at all! Or maybe just once a month.
Remember the scale doesn’t measure your full progress.
Take progress photos, take measurements, these are much better indicators of your progression.
You’re not eating enough protein.
Protein = muscle!
You can’t put on some muscle without adequate protein. Protein is made up of amino acids, which build muscle in the body, and in return, boosts the metabolism.
If you’re not eating enough protein, then your body might use your hard earned muscle as an energy source! When that happens, your metabolism will drop. Not cool guys, not cool.
How much protein do you need?
Well, it depends.
1 gram per pound of body weight is pretty standard if you’re working out and trying to build muscle.
However, the average amount of protein intake for adults, is .5-.7 grams per pound of body weight.
It’s up to you to decide what your goals are and how much protein you want to eat. Just make sure you eat enough to fuel your gains.
Protein powder or protein bars are great way to get extra protein!
Don’t give up if you see a stall in your progress! You can EASILY fix whatever the reason is and get back on track!
Make the changes you need to, so you can jump back on the wagon and head straight towards your goals!
Losing weight is a learning process. You figure out what works and what doesn’t along the way. When you’re not losing weight, all you have to do is narrow it down and figure out the problem.
What “diet mistake” have you made, then corrected?
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