Posted on April 14 2017
When you lose weight, your body fights back.
You may be able to lose quite a lot of weight at first, without much effort.
However, weight loss may slow down or stop altogether after a while.
1. Maybe You Are Losing Without Realizing it
If you think you are experiencing a weight loss plateau, then you may not need to freak out just yet.
It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does NOT mean that you are not losing fat.
Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body holds on to (especially in women).
Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you just recently started exercising.
This is a good thing, as what you really want to lose is body fat, not just weight.
It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and get your body fat percentage measured once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling. Unless your weight has been stuck at the same point for at least 1-2 weeks, then you probably don’t need to worry about anything.
2. You’re Not Keeping Track of What You’re Eating
Awareness is incredibly important if you are trying to lose weight. Many people actually don’t have a clue how much they’re really eating.
Studies show that keeping track of your diet helps with weight loss. People who use food diaries, or take pictures of their meals, consistently lose more weight than people who don’t. Download your own Food Diary for free at www.fitonomy.co/freebies
3. You’re Not Getting Enough Protein
Protein is the single most important nutrient for losing weight.
Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking.
This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others.
If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day.
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain.
4. You’re Not Eating Whole Foods
Food quality is just as important as quantity.
Eating healthy foods can improve your health and help regulate your appetite. These foods tend to be much more filling than their processed counterparts.
Stick to whole, single-ingredient foods as much as possible.
5. You’re Binge Eating (Even on Healthy Food)
Binge eating is a common side effect of dieting. It involves rapidly eating large amounts of food, often much more than your body needs.
This is a pretty big problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butter, dark chocolate, cheese, etc.
Even if something is healthy, the calories still count. Depending on the volume, just a single binge can often ruin an entire week’s worth of dieting.
6. You’re Not Drinking Water
Drinking water can have benefits for weight loss.
In one 12-week weight loss study, people who drank half a liter (17 oz) of water 30 minutes before meals lost 44% more weight.
Drinking water has also been shown to boost a number of calories burned by 24-30% over a period of 1.5 hours.
7. Your Expectations Are Unrealistic
Weight loss is generally a much slower process than most people want.
Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than 1-2 pounds per week.
Another major problem is that many people have unrealistic expectations of what is achievable with a healthy diet and exercise.
The truth is, not everyone can look like a fitness model or bodybuilder. The photos you see in magazines and other places are often enhanced using Photoshop – literally, no one actually looks like this.
If you have already lost some weight and you feel good about yourself, but the scale doesn’t seem to want to budge any further, then perhaps you should start working on accepting your body the way it is.
At some point, your weight is going to reach a healthy set point where your body feels comfortable. Trying to go beyond that may not be worth the effort, and may even be impossible for you.
8. You’re Too Focused on “Dieting”
“Diets” almost never work in the long term. If anything, studies actually show that people who “diet” gain more weight over time.
Instead of approaching this from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.
Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.
Author: Authority Nutrition
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