Reasons Why You Aren’t Losing Weight
By Lizzie Streit, MS, RDN, LD
When it comes to weight loss, it’s frustrating to feel like you’re doing everything right but not seeing the results. If you’re eating a healthy diet, following an exercise routine, and working on managing stress but not dropping pounds, you’re probably wondering…what gives?
In reality, there may be one or more reasons why you’re not losing weight that aren’t that obvious. Read on to learn about some common reasons for stalled weight loss.
1 – Focusing too much on the scale
Weighing yourself too much or only measuring weight loss by a number on a scale may make you feel like you aren’t losing weight. Truthfully, weight can fluctuate on a day-to-day basis and weight loss can take a while to consistently show up on a scale.
Instead of pulling out the scale every morning, put your focus into following your weight loss meal plan and exercise routine and setting goals not related to the scale. If you want another way to measure weight loss, use a piece of clothing and track how you fit into it over time.
2 – Trying to do too much too soon
At the start of any journey, it’s easy to get caught up in all of the things you can do to achieve your goals. However, taking on too much too soon will not set you up for success. If you are just starting your attempt to lose weight, make one or two changes and go from there.
For instance, you can add a vegetable to two of your three meals per day and fit in a 20-minute morning walk. These are more realistic goals than trying to plan all of your meals each week, attending a 90-minute workout class every morning, using a meditation app before bed, and cutting out all alcohol.
3 – Portion distortion
Watching portion sizes can be very helpful when you’re trying to lose weight. But even if you’ve heard this advice a million times, it may not be that easy to put into practice. It’s easy to have “portion distortion” in today’s food environment, especially since many dinner plates are 11 or 12 inches wide.
Using a plate that’s 8 to 10 inches across can help you eat appropriate portions without having to measure out servings of your food. Aim to fill half of the plate with non-starchy vegetables, a quarter with lean protein, and another quarter with high-fiber carbohydrates like whole grains.
4 – Surrounded by food pushers
Losing weight can be a challenging process, but having the support of your friends and family can make it easier. Unfortunately, some people in your life may love to cook and offer food that doesn’t fit into your meal plan.
While it’s definitely OK to enjoy your mom’s famous brownies on occasion, having them all the time may hinder your weight loss goals. When dealing with food pushers, it can be helpful to politely explain your situation. If that doesn’t work, take what’s being offered and say you are saving it for later.
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