A nutritionist shared 10 reasons why you’re not losing weight.
Leanne Ward from Brisbane says consistency is the most important thing when it comes to losing weight, but be honest about how much you eat and how often you move when you want to lose weight. Too many people are not talking to
Fat loss experts usually say that their clients want to lose somewhere between 5-10 kg and they always struggle to lose the last 1-2 kg.
Leanne said her tips helped her stay on track.
A nutritionist shared 10 reasons why you’re not losing weight. It all started with a weekend fall from a wagon (photo by Leanne Ward)
1. Inconsistent
The first reason Leanne says she doesn’t see the results is that they aren’t consistent enough.
“If you’re healthy Monday through Friday and have a full weekend off, that’s not enough,” she said in a recent podcast episode.
“Two days is enough to get you out of the red.
Instead, she advocates keeping an honest food diary for two weeks. That way you can see all the discrepancies in your diet.
You might find yourself having a few bad habits, like having a second glass of wine on Thursday night or rushing to eat a muffin for breakfast on Friday.
A nutritionist (pictured) said that too often it’s the weekends that derail the fat loss journey because we have big brunches, eating out and lots of drinks.
2. Weekends derail you
Just as consistency is king, Leanne explained that it’s very often the weekend that clients get off track.
“Weekends are a typical time when we lose structure and consistency and eat less at home,” Leanne said.
“When you’re not cooking it yourself, you’ll notice that something is added to make it taste better.”
The easiest way to combat this is to take it into account.
For example, if you eat more on weekends, avoid snacking.
Or go for brunch and dinner if you want a few drinks.
3. Eating healthy foods but not in the red
According to Leanne, the “golden rule” for weight loss is a calorie deficit.
This means eating less food than your body needs.
“If you don’t lose weight, you’re not in the red,” she said.
The opposite of a calorie deficit is a calorie excess, which you must “maintain” if you want to maintain the same weight.
4. Eating when not hungry
Many of us think we only eat when we’re hungry, but too many of us actually feel “head hunger” instead of actual “stomach hunger,” says Lean. I got
“Hungry is eating when you’re bored, sad, or happy,” says Leanne.
“But it’s important to remember that no amount of food will really satisfy you if you’re not hungry to begin with.”
5. Wrong Tracking
Many people use apps like MyFitnessPal to track their intake and are surprised that they aren’t losing weight.
The nutritionist said it’s worth remembering that if you put it in the app, you may be underestimating how much you’re eating.
6. Wrong calculation of requirements
“Look up online calculators and add your height, weight, age, activity level, and body fat to get the most accurate calculation of your body,” Lean said.
Second, remember that you need to eat at a 10-20% deficit to lose weight.
For the most accurate results, Leanne says, try to enter as much accurate information as possible. Because too many clients are wrong.
“Most of my clients have a desk job and think they get a lot of exercise by working out for 30-45 minutes each day, but 30 minutes out of 24 hours is enough. Not,” said Leanne (pictured).
7. I think I move more than I do
When it comes to activity, Lean said many people think they are moving more than they actually are.
“Most of my clients have a desk job and think they get a lot of exercise by working out for 30-45 minutes each day, but 30 minutes out of 24 hours is not enough. not,” she said.
Instead, if you want to get a little more out of your weight loss, you should definitely do about 10,000 steps, similar to your workout, Leanne said.
“Steps are really underrated for weight loss,” she said.
8. When you’re tapped out, you’re making important health decisions
Lean said a big reason many of us don’t lose weight is because we’re destroying ourselves by making big health decisions when we’re tired.
It’s much better to make healthy decisions early in the day than to make decisions until 9 p.m., when you’re likely to be tired and emotional.
“Plan your day and make conscious, good decisions early,” Leanne said.
This should contribute to weight loss quickly.
9. Need a break
Often, weight loss plateaus simply because you need a break.
“If your weight has remained consistent for four weeks and you haven’t lost any weight, it probably indicates that you need to discontinue your diet or try the opposite diet to eat more over a period of time.
“Many of us hit the fat-loss stage and don’t get the results we want. You may end up back in the red later, but give your body the fuel it needs, when it needs it.”
Leanne (pictured) also says that you may need to take a break from your weight loss goals for the best results.
10. Give up too soon
Finally, the nutritionist explained that weight loss and fat loss in particular take time.
When you start dieting, Lean said you shouldn’t step on the scale for two weeks because you won’t see any results.
On the other hand, it’s worth remembering that if your weight loss goal is 10 kg, it can take 6 months.
“Take a lifestyle approach and do things that are sustainable for a decent amount of time,” she said.
“There’s a lot of fat loss going on in the background, and you can’t see it on the scale at first.”
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