5 Reasons You're Not Losing Weight
“I eat healthy but, I’m not losing any weight!” I hear this all the time. Women come to me saying that they aren’t making the progress that they want. They are tired of feeling stuck, uncomfortable in their skin and pushing hard in their workouts but, not getting the results they want.
Throughout my experience coaching women and through my own personal experience I have found that these are the top 5 things that hold us back from our weight loss goals.
I'm guilty of these too! 😬
1. Eating More Than You Are Burning
When we are trying to lose weight, we want to ensure that we are burning more calories than we are consuming. Based on your height, weight, age and activity level, you burn a certain amount of calories a day. If we eat these exact calories every day, we will stay the exact same weight, if we eat more calories than we burn then we will gain weight and if we eat less calorie than we are burning than we will lose weight.
If our goal is to lose weight, we want to be in a slight caloric deficit (about 200-500 calories a day). We can create this calorie deficit in a few different ways. Through activity or/and reducing your daily food intake. My advice would be to move more. Cause ya girl loves to eat. Walk or bike to work, add in 20 minutes of cardio to your workouts. You could also set a timer on your phone for every hour to get up, take a walk, stretch for 5 min, do 20 pushups etc. Make it fun! I’ve been loving leaving my phone at home and taking a walk with my boyfriend Boone and our pup Kai. It’s a great way for us to get outside, more and spend some uninterrupted quality time together.
2. Not Eating Enough
If you are trying to lose weight you may have heard that you have to be eating less which, is true but more often than not, people can take this too far. I see women all the time restricting their calories. Heck, I’ve definitely been there. When I first started to try and lose weight (2013) Most days were filled with ½ packet of oats, a handful of berries and some (lack there of) salad. I was addicted to getting skinny, feeling hungry and sweating. 🍟 I would binge often because of my strict diet and then restrict MORE because I was “bad” for eating. I remember feeling accomplished when I would skip a meal when I was hungry. I think I even remember getting down to 113 lbs the summer after my freshman year (definitely my own healthy weight). Looking back at it now, I had a VERY bad relationship with food.
We want to feel AND look good. A lot of the time when we restrict too much, our body will hold onto our fat because it is put under such stress and does not know when we will get food again. We can wreck our metabolism if we spend a lot of time eating too little calories. Our body adapts so,of 500 if we are only eating say, 1300 or even 1500 calories for a long period of time, our body adjusts to those calories and that can become what our body runs on everyday.
3. Eating Only Healthy("Clean") Foods
I see this ALL the time. Women come to me saying they eat healthy but aren’t losing any weight. A lot of times when we just eat healthy we aren’t really aware of how much we are eating. For example, you have almonds for a snack. You are eating them while you work and not paying attention to how many you eat. After a few handfuls you probably have consumed upwards of 500 calories when you intended to only eat 100-200. Now imagine you’re doing this at every meal. Those extra “clean” calories will add up very quickly.
Here’s another great example: granola. Granola HAS to be healthy right? Yes, it may have some healthy ingredients but, that does not mean its a great option when trying to watch our waistline. Let’s use Bear Naked Granola in Triple Berry Crunch as an example. Per serving( ¼ cup) the macros are 120, Fat: 2g, Carbs: 21g, Protein: 3g. Now think about ¼ cup. Even go look at a measuring cup if you’re not sure. If you’re like me, ¼ cup of granola is DEFINITELY not what I would pour into my bowl and would NOT fill me up. If i'm being real with myself, I’d probably pour out anywhere from 1 cup (very low end) to 2 cups without measuring. See how this can add up quick? I would be eating almost 480-960 calories in just a bowl of (most likely) sugar filled granola that won’t keep me full very long.
Eating healthy is very important, we need the micronutrients (vitamins, minerals and fiber that healthy, unprocessed foods offer us)
4. Not Accurately Tracking Your Macros
When we don’t accurately track our macros (calories, proteins fats and carbs) we can be eating too little or too much and can’t accurately track our intake to ensure we are eating in a caloric deficit
5.Not Getting Enough Sleep
When we don’t sleep enough our body’s hormones are out of whack which can lead to your body holding onto fat. Not to mention, when our body is low on energy it looks for energy elsewhere, food. Our cravings are stronger than usual and harder to fight which can derail our progress.
Think critically about this. If your goal is weight loss, where can you improve? Can you get more sleep? Track more accurately, move more frequently throughout the day etc. Hold yourself accountable and get on your shit. If we keep doing the same things, we will get the same results.