Reviewed by: Lisa Donaldson, APD, M.Nutr&Diet, B.Edu
We’ve all been there, you feel like you’re doing everything right, but for some damn reason, you aren’t losing weight. If you’re pulling out your hair trying to get your body to match your expectations, this list may provide some light and help you make the necessary changes.
1. Fad Diets
It seems that everyday there is a new ‘break through’ on how to lose weight. Whether it’s following a cabbage soup diet, Atkins or consuming nothing but protein shakes, the reality is fad diets are not designed to help you lose weight in a healthy, long lasting way.
2. It’s fine if it’s ‘light’ or ‘low fat’
Just because it’s low in fat or low in calories doesn’t mean you should eat the whole packet or tub! Be mindful of food portions at all times. If the low fat or low cal option doesn’t fill you up, swap to a smaller portion of a full fat variety; fat has the ability to keep us feel full and satisfied for longer.
3. Depriving Yourself
If you cut your favourite foods out of your diet forever, guess what, you’re going to want them more, and are more likely to binge on them when you get one taste. Instead, allowing yourself a small serve of your favourite treat (once or twice a week) will ensure you never feel deprived or that you are missing out.
4. Skipping Meals
Skipping lunch might seem like a good way to reduce daily calories, but it can lead to a conservation of energy (i.e. holding onto fat stores) and an insatiable hunger later in the day. Ensure that you fuel your body with nourishing choices throughout the day so that you are not tempted by treats later in the day.
5. You Aren’t Sleeping Enough
Sleep is SO important to keep your body in check, so much so that sleeping less than 5-6 hours per night can actually slow your metabolism and cause hormonal changes. When we feel tired our body is more likely to crave high sugar, high energy foods to help us stay alert and energised. If you find yourself reaching for a 3pm chocolate bar, review how much sleep you had the night before.
6. You Don’t get enough H20
Not only does water flush your system, but drinking a glass or two of water before you eat will help you feel more full and therefore less inclined to consume as many calories.
7. You’re exercising a lot but ignoring your diet
We’ve all heard it, but the old adage ‘You can’t out train a bad diet’ still rings true. Poor and inconsistent eating choices cannot be undone with an extra spin class. If you’re keen to see changes on the scale, it’s time to have a closer look at the choices you’re making in the kitchen. Remember, weight loss is 70% diet, 30% exercise.