First, let’s start by stating the obvious: losing weight is hard. It’s not impossible, but it’s hard.
There are certain things that you need to do to make a weight loss plan work.
You need to exercise. You need to choose healthy, real foods that nourish your body. You need to cut out processed foods.
Plenty of people think they’re doing all the right things, yet the weight isn’t dropping off.
If that describes you and you’re wondering why you’re still the same weight, see if the things on the list below apply. I should also say that you could still be making progress even if the number on the scale doesn't show it so keep that in mind before you get too self-critical.
Top 7 Reasons You're Not Losing Weight (despite your best efforts)
1. You’re not moving enough
If you read this and thought to yourself, “But I work out every day,” that’s not what I'm talking about.
I'm talking about during the rest of your day when you’re sitting at your desk.
You need to get up and move every 30 minutes or so. Make it a goal to take 10,000 steps each day.
2. You think you’re eating less than you really are
Most people have no idea how much food they’re actually eating. Even healthy food can work against your weight loss if you’re eating more than your body needs or not tracking what you’re eating.
The solution is to keep a food journal and make a conscious decision to cut your portions.
3. You’re not paying attention to snacks and drinks
These are adding to your overall food intake. A lot of people only pay attention to the foods that they’re eating during meals.
They forget about the glass of wine they had out with friends. If you start jotting down everything you put in your mouth during the day, you may be surprised.
4. You have a bigger health problem
These are both physical conditions that make you store calories as fat instead of burning them off.
Amping up your exercise usually helps. If not, you might also want to see your doctor to be diagnosed.
5. You're working out too much
Sounds crazy, doesn’t it? But if you are working out so much that it’s making you hungry, it may make you eat more food than your body needs.
That means you’re working against your weight loss goal. If you’re exercising for hours each day, try cutting back, or doing something a little less strenuous.
A good 20 minute HIIT workout 5 times a week, and a daily walk are sufficient.
6. You’re not mastering mindfulness
A lot of times we end up eating too fast and too much because we’re not thinking about what we’re eating.
If you’re doing that, you’re also cutting down on the enjoyment of your food. Focus on chewing and thinking about the flavors of your food.
Here are 5 hacks for mindful eating that will help.
And there's an even BIGGER part of mindfulness than mindful eating. It's all about what you are telling yourself about your body. That soundtrack in your head. We all have it.
Are you constantly telling yourself…”I'll always be heavy,” “I'll never lose weight because of my genetics,” “I'm just not meant to be an exercise-y person.” If these sound familiar then you need to focus on tapping into the power of your brain by changing that mindset.
Start with daily affirmations. Every cell in your body responds to what your brain is telling it. Tell yourself every single day (a hundred times if you need to)…”I am walking in a body I love,” “I am strong, sexy and confident,” “My body is a fat burning machine!”
This may feel silly at first but believe me, your brain is THE most powerful tool you have to get in the best shape of your life. This is why I use meditations and affirmations in all my programs.
If you change ONLY one thing…make that soundtrack in your mind that's telling you, you can't lose weight be that thing. You will be blown away by the power of this one simple thing!
7. You’re not getting enough sleep
Your body needs between 7 and 9 hours of sleep each night.
When you don’t get that much sleep, you stop making the hormones you need to burn calories and recognize when you’re full.
Sleep deprivation is directly linked to weight gain and even obesity. Take whatever steps you need to make sure you are getting the right amount of quality sleep each night.
If you are frustrated that no matter how hard you try you can't lose weight, you should sign up for my next 30 Day Challenge! I've helped hundreds of thousands of people release weight and I give you all the tools (and daily support) you need for success!
The one thing I want you to walk away with here is to not give up! It didn't take 8 days to gain the weight so it won't take 8 days to lose it either. Make sure you are kind to yourself and settle for nothing less than a lifestyle change so the results will last.
Yours in health and happiness,
P.S. Please share this with your friends who have been battling the bulge and I'd love to hear from you in the comments below too.