As a personal trainer and NEWtritionist at Get Fit, Eat Smart, I counsel people on how to lose weight safely and effectively. Weight loss can be quite tricky and time-consuming. It takes willpower, skill-power, hard work and dedication. For many people, there’s no worse feeling than making difficult changes and sacrifices—only to step on the scale and find out it was all for nothing. If you feel like you’re doing all the “right things” but not losing weight, find out WHY!!!
Instead of pulling your hair out, read GFES’s top five reasons you’re not losing weight—and find out how our services can help you take a good, honest look at yourself . With these recommendations , you’ll and get you on the path to losing again… FOR GOOD!!!!
No, I’m not saying people who are overweight are inherently lazy. But the most common “lazy” behavior of struggling dieters is a failure to identify and track HOW your body uses the food you eat to build a stronger, healthier body. While most dieters track calories, very few are aware that all calories ARE NOT created equally.
You’re a Cheater
You’re Exercising—But That’s It!
It’s not your fault that you believe exercise is the key to weight loss and the ultimate body. We are bombarded with marketing messages that tell us fitness is what makes you slim, attractive, buff and healthy. Just look at all the before and after photos used to market gyms, DVDs, fitness plans and gizmos. Do they ever talk about diet? Hardly. But is diet essential to getting the weight-loss and body-sculpting results you see? YES, YES and YES—probably even more than the exercise! If you can change nothing about your lifestyle other than adding some exercise—and still lose weight consistently—consider yourself a genetic marvel. Some people can do it, but it is very rare. The vast majority of the rest of us need more than exercise to lose weight: We also need to change our diets to eat fewer calories.
The fix: You can’t out-exercise a bad diet. It takes a ton of effort and energy to burn even just a couple hundred calories, but it takes skill power to convert your fav high-fat recipe into a low-fat marvel! And it takes the correct motivation to exercise the willpower you need to skip that 400-calorie latte.
You Think You’re a Calorie-Burning Machine
Here’s the cold-hard truth: You are not burning as many calories as you think you are. It’d be awesome if that hour on the treadmill truly did burn 1,000 calories, or if your hardcore weight-lifting session was the calorie-burning equivalent of a 6-mile run, or if sweating a lot was an indication of a hard workout (sorry, but it’s not). Truth is, most exercise trackers, cardio machine consoles, heart rate monitors and fitness apps are merely guessing at how many calories you burn—and doing a pretty bad job of it at that. These tools can overestimate calorie burn by 40 percent or more, and the heavier you are, the more inaccurate these read-outs will be. When you think you’ve burning a boatload of calories, you may eat a little more, treat yourself to that extra helping at dinner or feel the need to “fuel” your workouts with more food—but all of these actions often undo the work you just achieved in the gym.
The fix: Take these numbers with a grain of salt. Yes, keep exercising, but don’t let the fact that you exercised trick you into eating back the calories you burned. Be conservative; assume that you burned maybe half of whatever the calorie-tracking tool reports, and you’ll keep yourself in check.
Your Scale is Lying
The fix: Weigh-in no more than every other week, under consistent conditions (clothing, time of day, etc.) and look for overall trends. Sometimes even a static weight is a good thing—it means you’re not sliding in the wrong direction. Remember to be patient and to look for other signs of progress: looser clothing or more muscle definition. These are signs that no matter what the scale says, you are making progress!