1. You aren’t getting enough sleep
We are all guilty of this. Actually in our society, people pride themselves on the “all nighter”, but it is essential to energize your body. Think about it: If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later, you may skip the gym and pick up takeout on your way home because you are too tired to go to the grocery store. When you finally find yourself back in your bed, you are too tired to sleep. This cycle continues, and over time you are apt to gain weight.
2. You surround yourself with people that don’t have the same goals
When you are trying to change your diet, but everyone around you is ordering buffalo wings or eating chips, it is extremely difficult to stick to your plan. If you know you are going somewhere where the food won’t be what you are looking for, then try to eat a healthy snack beforehand so you will eat less.
One trick I like for cocktail parties, is to always have a water in one hand. If one hand is occupied, and you want a snack from the buffet table, you have to consciously put the water down in order to put the snack on your plate. This give you a couple of extra moments to decide if you really want that deviled egg or deep fried crab cake.
Also, ask your friends and family for support, and remove the chips and candy from your house. It will benefit everyone in the long runbuy bounce houses .
3. You aren’t eating enough GOOD fats
Every meal should have protein, carbohydrates, and fat. Not all fat is bad. In fact, good fats are beneficial to your heart. Fat is often seen as “the devil”, but good fats are vital for your heart; good fats can be found in food such as fish, nuts, eggs and avocados.
4. You are drinking too much alcohol
Surprise look. Your body cannot store alcohol so it metabolizes it immediately which means your body isn’t focusing on breaking down and processing other food that you have eaten which contains carbohydrates and fat. This means “food” calories may be converted into fat and stored in your body. Alcohol also weakens will-power so there is a good chance that you aren’t making healthy food choices. A pretty decent ‘go to’ low calorie drink is a gin and tonic.
5. You think exercise alone is enough and don’t change your eating habits
No, you cannot work off that hot dog and beer from the baseball game by hitting the gym for 1/2 an hour. Quite often we over estimate the amount of calories burned by cardiovascular training. You are lucky if you hit 300 calories for 1/2 an hour of cardio. That probably burns off 1/2 that hot dog. Exercise will burn calories and build muscle, but if at the same time, you increase your caloric intake, you will never see the changes that you want in your physique.
6. Where is your consistency?
Everyone has great intentions when they start a new program. Look at the gym after New Years Day, but then look at the gym in Mid-February. Half of the people have dropped out. It is okay to slip from time to time, but then you have to get back in the gym. Don’t let missing one day of a workout end up being 4 or 5 days. This could be why you don’t see any weight loss. Also, if you “just don’t make it one day”, then don’t sweat it. But don’t give up. I go through bouts where I don’ t workout, and it is really really hard to get back into the routine, but once I do, I cannot fathom how I didn’t do it. Exercise will make you feel great and give you an extra hop to your step.
The same idea for consistency applies to food. If you have a bad day, don’t throw in the towel. If you crave something really badly, then have a couple of bites, but be aware of what you are doing and the next day or next meal remember your goal and what it takes to achieve it.
7. You drink “diet” sodas
Diet drinks are not a good way to cut calories. You may think you are better off by sipping something with aspartame or sucralose and skipping the calories, but research shows that you are setting yourself up to crave sweets and food more. Diet sodas are usually high in artificial sweeteners and bad fat.
One University of Texas study found that people who drink diet soda regularly (more than two per day) had a 70 percent greater waist circumference than those that don’t. Not to mention, diet sodas are also often loaded with additives, including caramel coloring, which is made by reacting sugars with ammonia and sulfites, resulting in two compounds that have been found to cause lung, liver, and thyroid cancers in mice.
8. You eat “just because” or “because you are bored”
The best way to stop from aimless eating is to actually eat at the kitchen table. You would be surprised how many chips you eat if you grab the bag and head off to sit in front of the television or in front of the computer. Eating at the kitchen table will allow you to actually focus on what you are eating and allow you to enjoy it. Also, a lot of times if you sit in front of the TV, you wolf down your food. Slow it down.
If you just have to have something in front of the TV, then take a snack size bag and put what you are going to eat in that. When you are finished with that bag, then you are finished for the entirety of the show.
9. You don’t allow a “cheat day”
A cheat day is vital to weight loss. If you continually shy away from something you are badly craving, then eventually you are just going to eat an entire bag or packet of it. If you allowed yourself small regular treats, then you will be able to stop at one or two bites.
10. You are relying on cardio too much and not doing enough weight training
Cardio is great for burning fat, but on its own it’s not enough. Weight training helps you to build muscle, and by building muscle your body has to burn calories, which in turn boosts your metabolism. The higher your metabolism, the more calories you are burning even at rest.
*** one last thought ***
I hesitate to really write this as a reason that you aren’t losing weight UNLESS, you are literally down to the last one or two pounds, and they just won’t come off. If this is the case, then you may want to look at the amount of fruit that you are eating. Summer is coming which means pineapples and mangoes which are loaded with sugar. Although fruit has natural sugar, if you have a lot of excess, then the extra glucose is stored as fat. Just be aware of this, but remember I don’t ever feel comfortable telling a client to watch how much fruit they are eating.