<img alt = "" aria-hidden = "true" class = "i-amphtml-intrinsic-sizer" role = "Presentation" src = "Data: image / svg + xml; character set = utf-8,"/>Jamie Wilkinson
A combination of overly restrictive, low calorie approaches and personal trainers advising clients to cut carbohydrates. Unsurprisingly, we find it easier to just stay who we are than to try and tackle a restrictive diet.
Who really wants to willingly sacrifice the foods we love, exercise every day, give up bread, pasta, and potatoes, and embrace the chicken, broccoli, and rice lifestyle? NOBODY!
The good news is that you can eat bread, pasta, potatoes, chocolate, and more and still effectively diet and lose body fat. You do NOT have to forego the foods you love, exercise every day, and starve your body in submission.
If you're feeling better, looking to gain more confidence, and lose some body fat, these next four points will help you find a long-term, sustainable approach that shows you have your cake and can eat it.
1. You eat too much
I know what you're thinking … Thank you very much, Captain, obviously, but let's start with the simplest explanation of why you're not losing weight. You will be amazed how many people refuse to believe that they are eating too many calories.
I've worked with hundreds of clients online and when we start I always do research on their problem areas.
At first they seem a little lost, they don't understand why they are not getting results. But after a quick chat, it's easy to see that their portion control doesn't exist, they use too much butter and oils (super high in calories), and they're used to allowing the guilt of having a chocolate chip cookie snowball in the whole package. It is easy to get bogged down with all sorts of nutrition issues. Why are you eating too many calories?
Are you choosing low quality, high sugar options that don't fill you up? Is Your Protein Intake Too Low? Are You Consuming Enough Fiber? Are you just lost and not even sure where to start?
My advice? Start with a notebook, pen, and some digital scales and start recording a daily food diary. Have someone who knows what they're talking about read about it and make some small and simple changes that will get you on the right track. Do some swap deals – there are amazing low calorie alternatives out there that make losing weight so much easier.
Focus on making positive habit changes in both your diet and lifestyle, and losing weight will naturally happen as your knowledge and habits improve.
2. Your approach is too restrictive
There is no starvation mode. If you are eating ridiculously low calories, you will definitely lose weight! Then why should it be a mistake to eat too few calories? One word … "Sustainability" matter how strong your willpower is and how many times you've said to yourself, "This time I'll do it right." You will be eating as little as possible for the fastest results possible.
A couple of weeks of this approach and I promise your motivation and willpower will be gone and those internal words of encouragement will turn into "just go get a pizza, you did so well this week". Next, you know yourself are completely off the rails, have returned to your old habits and are right at the start again.
My advice? Find your calorie sweet spot. One that is low enough to lose weight but high enough to give you enough energy to go about your day without constant hunger and without feeling like a zombie. There are a number of online calorie calculators that you can use to set your weight loss calorie goals. Visit my website – www.one2onefitnessni.co.uk for my totally free calculator. It takes less than 5 minutes, but it will help you set a realistic and sustainable goal.
3. You think “eating healthy” is enough
As the old saying goes, "It is possible to have too much good," I doubt this quote is based on nutrition – but it couldn't hit the nail on the head any better! Losing weight is all about controlling calorie consumption. If you overeat, you will not lose weight.
You could have the most nutritious, organic, and colorful diet in the world. However, if you eat too many calories, you won't lose a single pound. At the same time, you could take a much less decorative approach, it could not be as varied, or contain every vitamin known to man, and it could even contain a bar or two of chocolate or a glass of wine. But if it is calorie controlled and you eat less than you burn, you will lose weight.
My advice? Weigh Your Food – The next time you have a bowl of pasta or cereal and weigh it on your kitchen scale, you may be appalled by how many calories you are consuming. Ideally, you should eat as much nutritious food as possible. However, if you want to lose weight you need to be aware of the amount in order for your fat loss dreams to come true.
4. You are a five day dieter
Since the clock strikes at 5 p.m. on a Friday, this is not just the end of the work week. The MyFitnessPal app is switched off for the weekend, the digital kitchen scale goes back into the cupboard and two and a half days of indulgence begin. When it comes to the weekly weigh-in, again you will be disappointed not to see any movement from last week. "But I've tried so hard!" I hear you say. Unfortunately, dieting is a seven day effort. The calories we save Monday through Friday are easily destroyed by two days of senseless, untouched enjoyment. Most of us will only be creating a 2000-2500 calorie deficit by the weekend. A domino and a bottle of wine on a Saturday night are enough to destroy a whole week's progress (and not before the hangover is roasting and the day of sitting on the sofa that follows)
My advice? I urge you to try a weekend without putting the scales away and keep your tracking app up to date and honest. I guarantee that your next weighing day will come; You will have much better success.
If you want results, you need to acknowledge that dieting is a seven day game. If you have a weekend drink or snack and want to include it without guilt or affecting your results, save extra calories during the week to allow for a slightly higher day.
In conclusion, mistakes are a natural part of your fat loss journey. The key is to learn from it and develop healthy habits that will ensure you don't go down that path again. Keep a journal and write down what works and what doesn't work for you.
Don't let personal biases of others lead you to an approach that doesn't suit your lifestyle.
A golden rule of thumb is if you can't imagine following your current dietary approach 6 months later, this is probably not for you.