Do you often feel like you’re doing everything right, but not losing weight? Losing weight is a challenge, here are five reasons you may not be making progress:
1. The bathroom scale. A realistic, achievable weight loss is about one pound per week, why are you weighing yourself every morning? Your bathroom scale weight fluctuates wildly (as much as 4 pounds) throughout the day and is impacted by the time of day, body fluid swings, even the amount of food in your stomach. Good news, you may be losing body fat even though the number on the scale doesn’t change. For accuracy, use body fat calipers, a tape measure and weekly or monthly photos of yourself and you will see the positive changes that your scale does not reflect.
2. Eating “Low-Fat” or “Diet” foods. That food package may say HEALTHY, but that does not make it true. Most grocery store pre-packaged “low-fat” or “diet” foods are often loaded with sugar to improve the taste. For example, a serving of “low-fat” “healthy” fruit-flavored yogurt can contain 40-50 grams of sugar, that’s over 12 teaspoons of sugar per serving. If you choose the full fat yogurt, you will feel full sooner and for a longer period, without the added sugar and considerably fewer calories. Replace those “low-fat” or “diet” foods with a variety of natural, nutritious, and minimally processed foods to lose weight.
3. Eating too many calories. To lose weight, you must create a calorie deficit, and burn more calories than you consume, or eat fewer calories than you burn. For the average person, you must decrease 3,500 calories per week to produce one pound of fat loss. Overeating in general and eating too many of those fattening “healthy” high calorie foods will prevent your weight loss. Learn more about and practice portion control and use the nutrition labels to calculate the calorie content of your meals.
4. Liquid sugar. You may get your diet under control, but if you are still drinking sugar, soft drinks, colas and sodas and that daily sweet coffee concoction, you are adding hundreds of liquid calories to your daily total. That drive-up frappucino you pick up every morning may contain over 500-800 calories! Sodas or bottled fruit juices may not be a better option as these are also loaded with sugar and often lead to weight gain.
5. Overestimating your exercise. Exercise should be a part of every weight loss and fitness program. Exercise increases your metabolism resulting in fat loss and helps build muscle that leads to even more fat burning. But, be careful, exercise does NOT give you an excuse to eat more after training. “Oh, I burned a ton of calories in the gym, I can stop for a pizza on the way home.” You may believe that you burned 400 or 500+ calories at the gym, but it may only be 200-300. Be careful and avoid overestimating the number of calories you burn during exercise and don’t sabotage that weight loss with a “reward.”
Safe and healthy weight loss can be reduced to a simple formula – you must burn more calories than you eat, eat fewer calories and move more. If you would like to learn more about fitness and weight loss and discover programs that burn maximum calories, visit strikefitonline.com