You’re working hard…
Doing all the “right” things…
And yet the scale won’t budge and you’re screaming, “Why Am I Not Losing Weight?!”
What the heck could be going wrong?
Well before I get into the nitty gritty, I want to remind you that the scale is NOT the best way to track your progress. The scale can be misleading and it’s not a true measure of how much FAT you are actually losing or how healthy your body is. I write more about it in this article.
So before we can move on first ask yourself these questions…
- Are my clothes looser?
- Am I noticing more tone in my body?
- Are people commenting on how great I look?
- Do I have more energy?
- Do I feel better?
If you answered YES to all these questions then STOP right there (if you still answered NO, don’t worry, I’ll get to you in just a minute). What you’re doing is actually working. The scale may not show it but you ARE making progress.
These are the measurements you should be tracking, not one a single sided, not so accurate scale measurement that’s just messing with your head. Because it IS messing with your head.
Heck, I even suggest you throw that stupid thing away because it usually only causes more harm than good. I know easier said than done, but don’t write the idea off just yet.
If you still answered NO to these questions and realize you’re not losing weight OR more specifically bodyfat then keep reading. Chances are a few tweaks to your program could get you moving in the right direction toward a leaner, fitter, and healthier body.
Chances are you’re doing something wrong. It’s not your fault. You’re likely just following a faulty program or have been super confused by misinformation from the media, supplement companies, bad trainers, or faulty research.
It happens to us all..it’s happened to me. I’ll explain more later in this post.
So here’s a few tricks that if changed immediately will have a HUGE impact on your results:
1. Stop eating low calorie diets.
It may seem to make sense that eating less and less and less will give you more results, but the truth is eventually you’ll lower your calories so much that you’re actually HURTING your results rather than helping them along.
You can only go so far before your body can’t handle the lack of food, the starvation, the hunger and does everything it can to keep you alive by storing fat, burning muscle, lowering your metabolism, and many other detrimental and scary effects.
Many faulty diets today suggest 1200, 800, or even 600 calories. That just makes me cringe.
Yes they work, sometimes, for awhile. Why? Because you are STARVING yourself. Starving yourself only make you feel like crap, it’s certainly not healthy, and leads to a lowered metabolism and YO-YOing.
Why would you want to starve yourself and feel hungry all the time anyway?
It’s not something you can do long term. It’s not sustainable. So why would you expect it to give you long lasting results?
So even if you lose the weight you’ll likely gain it back along with an extra few pounds. And if you go low calorie long enough eventually you’re body will start storing fat and that’s when the scale stops budging. That’s why you’re stuck!
It happened to me! After I did my first fitness competition in 2008 I ended up weighing 6 pounds more within 2 months than before I started my competition prep. I got lean, but it didn’t last…
What’s the point if you’re not doing something that isn’t going to give you results in the long run and in the process make you feel hungry, tired, and cranky?!
Don’t do it. It’s not worth it.
Instead eat more calories. Don’t even go below 1600 calories a day. Better yet stop counting and instead focus on eating QUALITY foods. Healthy foods. It’s hard to overeat healthy foods. Have you ever tried binging on broccoli, green beans, chicken, raw almonds and foods like that? It’s not an easy task and when you eat clean it’s really hard to overeat!
2. You may be eating more way more carbs than you realize.
Americans eat WAAAAY too many carbs and it’s a HUGE reason why we’re overweight, constantly craving carby foods and sugar, and struggle with weight loss.
Where are you getting your carbs from and how much? Take a day and count how many carbs you’re actually eating. It will be mind blowing!
Count all those carbs! Carbs of any form including sugar. You can easily add it up using the the nutrition label or by doing a quick google search.
You’ll find carbs in fruit, many packaged products, dairy, grains, starchy foods like potatoes, corn, rice, oatmeal, bread, baked goods, sugar and other sweeteners. I bet you’ll be surprised to find just how many places you’re getting it from and how sometimes in one sitting you’re eating 3, 4, or even 5 servings!
Like that harmless bagel and cream cheese from Panera…4 servings right there!
So chances are you’re getting way to many carbs. Maybe 200 or 300 grams a day.
Well that’s WAY too many. I suggest getting no more than 150 grams per day.
I’m not suggest a no carb or low carb diet. Just a more moderate, healthier intake. A level that will get your body burning fat and that will boost your energy levels.
When you do this you’ll notice more energy, less cravings, and you’ll feel better. A big reason is because you’re body will actually be forced to use fat for fuel so it won’t need that constant flow of carby foods for energy every 2-3 hours.
And the bonus is your body will more efficiently burn fat!! Now that’s awesome!
Now on the other side of things if you’re doing some crazy no or super low carb diet to try and lose weight, that’s just as bad as eating too many. Stick to a moderate range of 75-150 grams for the best results!
3. Don’t fear fats!
Now since you may have to start eating less carbs you’re going to want to make sure to get lots of proteins and especially lots of healthy fats. Often, we think we’re being “good” by limiting fats because fats get turned into fat more easily, right?
You may think eating fat makes you fat but actually that’s far from the truth. Carbs are more likely to make you fat, while the right kinds of fats can actually boost fat burning hormones, help you feel fuller longer, and kill some of those sweet tooth cravings.
About 3 months ago, I started following a more primal diet which included eating lots of fats and less carbs. I’m amazed at how much more energy I actually have and that I feel full and rarely get hungry even when I don’t eat for long periods of time. It’s one of the best things I’ve done!
It’s also really helped with my sweet tooth which has always been hard for me to tame! I’ve even leaned out more without any added effort!
So load up on healthy sources such as coconut oil, fish, avocados, grass fed meats and eggs, grass fed butter, raw nuts and nut butters, olive oil and other healthy sources. Have some at every meal.
Don’t be scared.
They will actually help your body burn that fat and balance hormones that aid in fat loss while also giving you the energy to be more active and more strength to stick to your diet.
So my suggestion is to try one or all of these tips. See what happens. JUST try it…It can’t hurt right? I mean what you’re doing is obviously not working so something has got to change.
When you try it out…Leave me a comment below and let me know how it goes!