When you think you're doing everything right, yet You Aren't Losing Weight.
Even for a foodist, weight loss can be difficult to achieve. You already know that dieting will never provide you with the long-term results you desire, so you concentrate on eating real food and exercising.
So, why are you still chubby?
There could be a variety of reasons why you aren't achieving your objectives, and the best approach to figure it out is to think like a scientist. Create a hypothesis, gather data on yourself, then try many solutions until you discover one that works, because the answer will be slightly different for everyone.
The good news is that you may be hindered by a number of frequent (but often overlooked) errors. Start here, and you could find that your problems are easier to solve than you believe.
Whatever you do, fight the urge to return to restricted dieting, which will make it more difficult––not easier––to attain your objectives.
The Top 10 Reasons You Aren't Losing Weight
1. You continue to be sedentary.
Despite the fact that I've been working out consistently since I was 12, this has always been a challenge for me. Even if you go to the gym every day, if your job requires you to sit at a desk or use a computer all day, you are likely to maintain a sedentary lifestyle.
Use a pedometer as a solution.
Fortunately, the cure doesn't necessitate additional gym time; instead, it just necessitates a little more standing and walking. Taking 10,000 steps each day is an easy method to burn extra calories without even realizing it. Track your activity with a pedometer like a Fitbit to be sure you’re hitting your daily goal.
2. You're underestimating the size of your portions.
Dieters, in particular, are infamous for misjudging portion proportions, particularly huge portion sizes. According to studies, while we are reasonably good at estimating the number of calories in smaller dishes, we substantially underestimate the number of calories in larger portions and hence gorge far more than we think.
Keep a food diary as a solution.
You can improve your ability to judge portion sizes with practice. Even if you think you know how much you're eating, it's a good idea to keep a food journal for two weeks and measure and document your portion sizes. While I wouldn't recommend doing this indefinitely (life is too short to be so neurotic), it is an excellent method to reset your expectations of what constitutes an adequate portion size.
Most of us can be totally satisfied with 20% less food, and some of us can eat even less without even realizing it. Smaller plates can also assist, but with the large servings of food most of us are served outside the home, it's preferable to get skilled at assessing portions without relying on your own dishware.
3. You're not keeping track of your habits.
Despite our best intentions, being honest with ourselves about our actions is surprisingly challenging. You may believe you don't eat a lot of bread every week, cook a variety of nutritious and varied foods at home on a regular basis, and limit yourself to a certain number of cocktails on weekends, but it's much easier than you think to fall into a rut and neglect your home court habits for days or even weeks at a time.
Keep a habit journal as a solution.
The more I use the Way of Life app to track my routines, the more I understand how fluid my normal habits may be. What's alarming is that, while knowing how essential habits are to my health, without regular tracking, I'd have no idea how my habits change and wouldn't be able to adjust as quickly when my mindlessness takes over.
Lift has the advantage of not feeling compulsive like calorie counting or portion measuring. I've developed a number of intriguing health habits, such as sampling new foods, eating fermented foods, meditation, and shopping at the farmers market. Simply crossing items off my list each day has proven to be an extremely effective method of staying on track. Lift has also made me more aware of healthy behaviors I didn't realize I had and want to maintain. Why is it so easy for me to forget how wonderful mushrooms are? There's an app for that, it turns out.
4. You're an insulin-resistant person.
If you've tried to lose more than 20 pounds but haven't had much luck despite eating a healthy diet, you may have insulin resistance or even metabolic syndrome. When you're insulin resistant, your body prefers to store calories as fat rather than burning them for energy. This means that you can gain weight by eating the same sorts and amounts of food as someone with a healthy metabolism. What a pity.
Try the Foodist Recalibration as a solution.
Insulin resistance is frequently treatable with a low-carbohydrate diet and regular exercise. Though I do not endorse restricted diets as a long-term weight-loss option, it can help restore insulin sensitivity and increase metabolism for 2-8 weeks. Check out m for a complete explanation of the recalibration and how to make the transition to lifelong weight maintenance.
5. You're overworking yourself.
I used to have a serious working out problem before I became a foodist. Every school day, I'd get up at 5 a.m. and go to the gym for two hours before going to class, then spend countless hours on weekends trying to burn additional calories by going on "long runs." The difficulty is that, while exercise is good for your health, it also makes you hungry. For some people, too much exercise can be a barrier to weight loss because it makes it nearly impossible to manage your hunger.
Solution: Take it easy.
Making time for exercise, even formal gym time and weight training, as part of your regular healthstyle is absolutely essential. If exercise is taking up a lot of your time and you're still not losing weight, consider relaxing a little and focusing on walking 10-15K steps per day rather than going to the gym more often. I'm sure you'll enjoy it.
6. You haven't chewed in a long time.
The best way I've found to slow down, eat less, and enjoy my food more is to practice mindful eating. The issue is that it is extremely difficult to accomplish. Focusing on something concrete that forces you to pay attention to the food in your mouth is one way to address this problem. Here's where mindful eating comes in handy.
Take the Mindful Meal Challenge as a solution.
To teach you how to eat mindfully, I created a free 5-day Mindful Meal Challenge. It's a prescription for failure to "try" to eat consciously, but because that's what most people do, it's easy to assume mindful eating is too difficult, too time consuming, or that you're eating mindfully when you aren't. It took me a long time to figure out how to make mindful eating a habit.
7. You aren't getting enough sleep.
Hormones that control when we eat and sleep are extremely important to our brains and bodies. We function best when we eat, sleep, and wake at the same time each day because of these circadian rhythms. Similarly, not getting enough sleep has been linked to weight gain.
Prioritize sleep as a solution.
A healthy lifestyle includes sticking to a regular schedule and obtaining enough sleep. Getting back on track may require developing appropriate sleep habits and prioritizing sleep.
8. Your diet is excessively restrictive.
One of the most effective methods to ensure you will overeat this or that item in the future is to tell yourself you can't eat it. The burden was too much for even Adam and Eve to bear.
Solution: Put it off.
According to studies, telling oneself you can eat something later is considerably more successful than depriving yourself of a pleasure outright. To your brain, having it later is almost as good as having it now. It's worth a shot.
9. Your dietary options are too limited.
Biological cravings are still a thing, as powerful as psychological cravings can be. Eating a nutrient-dense, diverse diet ensures that your body gets a wide range of micronutrients and has everything it requires to function properly.
Eat new foods as a solution.
Regularly sampling new foods and incorporating variety into my meals is one of my favorite healthy practices. Not only is this a lot of fun, but it's also helped me cut down on my sugar, flour, and other less-than-healthy food cravings.
10. You believe food labels' health claims
Yes, meals high in fiber, protein, vitamins, calcium, omega-3 fatty acids, and other fashionable nutrients are healthier, but it doesn't mean that artificially adding these elements to junk food transforms it into health food. Worse, health claims on meals generate a "health halo" that leads people to believe that goods are healthier and less full, thereby persuading us to consume more calories.