Dietitians reveal why you are not losing weight.
When you see clients each and every day for weight loss you become pretty familiar with the common reasons individuals are not reach their weight loss goals. So if you are constantly struggling to take off that extra 5-10kg, here are the most common reasons you may be sabotaging yourself.
You are on or off your diet
The most common dietary pattern is that we are ‘good’ for 2-3 days each week before overindulging in treats, alcohol and meals out Thursday through to Monday morning. One of the most significant predictors of weight loss is consistency which means giving yourself a meal or two off a calorie controlled plan each week, not 3-4 days.
You are eating more than you realise
On a daily basis, calories tend to slip without us realising fairly easily – an extra coffee here, a biscuit there and a few mouthfuls of your toddlers dinner and before you realise it you have consumed an extra 300-400 calories a day, the difference between losing weight and not. One of the most powerful things you can do to take control of your food intake is to keep a food diary for a day or two to gain insight into how much you are really eating each day, you may be surprised.
Too much good fat
Some fat is good for us, in fact the average adult requires 60-80g of predominately good fats from extra virgin olive oil, nuts, seeds and oily fish each day but this does not mean demolishing an entire bag of cashew nuts or multiple avocados on a daily basis. Like anything, too much of a good thing when it comes to good fats holds true. The key is keeping an eye on your portions and sticking to a couple of tablespoons of oil, a handful of nuts and just 1/3 – ½ an avocado.
Not enough sleep
The less you sleep, the more you eat and the more you are likely to want to eat. This means aiming for at least 7-8 hours of shut eye each night and factoring in a food cut of at 7 or 8pm to give yourself at least 10-12 hours overnight without food.
You are not moving enough
Many clients exercise regularly but then spend the remainder of their day sitting down. The human body is designed to move, and if you sit down most of the day the structured 30-60 minutes of exercise will not be enough to compensate for the prolonged periods of sitting. Ideally we need at least 10000-12000 steps every day plus structured exercise at least every second day if the goal is weight loss.
Your meal timing is off
Timing is important when it comes to fat loss – either aiming to consume all your calories in a an 8 hour period eg 10am -6pm or starting the day early with a substantial breakfast to give the metabolism a boost but then making sure you finishing eating by 8pm at the latest. If you work long hours this may mean eating your main meal during the day and having a light meal of soup, sashimi or salad later in the day.
Your carbs are too low
While low carb diets can be extremely effective in supporting rapid weight loss, if you skip the carbs throughout the first half of the day only to binge on crackers, chocolate and treats later in the day the benefit is negated. For this reason if you are unable to stick to a low carb approach often you are better to eat small amounts of carbs throughout the day to avoid binging on sweet food come 3 or 4pm. A carb intake of 80-120g per day will still result in good weight loss results if you time your carbohydrates to be consumed throughout the day rather than the afternoon and evening and if you are relatively active.