Why You’re Not Losing Weight and How To

Why You’re Not Losing Weight and How To

We’re well into the new year, and if you’re one of the thousands who made a commitment to lose weight in 2018, and have been practicing a healthier diet, you should be down a few pounds by now. If you made significant changes to your eating habits and haven’t seen any results, here are a few reasons why this might be happening.

Underestimation and Overestimation

The weight might not be coming off because of your estimation skills. You might be underestimating how many calories you’re consuming and overestimating how many you are actually burning.

It’s easy to forget what we put into our mouths each day. Keeping track of what you actually eat with a food diary can help you be more aware and lose more weight. Estimating portion size instead of using a scale can get you off track. Weighing food can help you better estimate calorie intake and keep you from eating too much.

Overestimating how many calories you burn during a workout can also keep you from losing weight. If you reward yourself with a big meal or a smoothie after every workout, you might be eliminating any benefit you just got from the gym.

Watch out for high sugar sports drinks, protein bars, some vitamin waters, and mixed coffee drinks – they typically have a lot of calories.

Not Enough Sleep

Our bodies need time to recharge. If the body does not get enough sleep, it can go into a carb and fat-craving cycle. Too much sleep can also be a problem. Too much or too little sleep can throw off the hormones that control appetite and hunger.

To figure out how much sleep you need, for about a week, try going to bed about eight hours before you need to wake up. If you wake up before the alarm, you might be able to get by with less sleep. If you hit snooze, you might need a bit more sleep.

Wrong Workouts

Exercising is the key to losing weight, but the wrong kinds of exercise might be keeping you from losing weight. The more muscle you have, the more fat you can burn.

Lifting weights or resistance training is a good way to keep or build muscle mass. It can also prevent your metabolism from slowing down. At the same time, don’t skip cardio. It’s an effective way to improve your health and burn a large amount of calories.

Get at least 150 minutes of exercise each week and mix up the routine a bit. Your body adapts to a workout over time, and it won’t have as much impact.

Drinking the Wrong Things

Water is one of the body’s favorite things. Drinking too little of it can keep you from losing weight. One study shows people who drank 500ml of water 30 minutes before each meal lost more weight than people who did not. Drinking water can also boost your metabolism.

Alcohol, in particular, is a drink that has a lot of calories. Therefore, drinking too much could sabotage weight loss.

Just make sure you’re aware of the amount of calories in a certain drink before consuming it – you might be drinking more calories than you think.

Unrealistic Expectations

We like things to happen quickly in our lives, and sometimes weight loss just isn’t one of them. The focus shouldn’t be on losing a lot of weight in a small amount of time, but rather developing healthy eating habits that can be maintained over a long period of time, which can also end in weight loss.

Setting a goal weight can also be counter-productive. Instead, try focusing on a goal body fat percentage.

If you want to talk with someone about losing weight and maintaining a healthy lifestyle, the professionals at B3 Medical can help. Give us a call today.

Keeping Your 2018 Weight Loss Resolution

Keeping Your 2018 Weight Loss Resolution

It’s a new year and that often means new weight loss goals. How do you stick to them and stay on track?

 

Be Realistic

Saying you’re going to work out many hours each day or only eat lettuce isn’t an idea you’re going to stick to. Set up a goal you can achieve and plan for it.

Make a list of things you can do each day to help you achieve your goal along with milestones you want to hit. Don’t forget to include increasing energy and stamina as part of your plan. They go along with weight loss.

Think about what the goals are before the clock strikes midnight on the 31st. Outline your plan so you know what you want to achieve and how you are going to do it. Stay away from making too broad of goal like saying you want to get in shape. That’s difficult to measure progress so it might be difficult to stay motivated. Goals should be both measurable and achievable.

Be careful of the words always and never as in “I will always eat healthy” and “I will never eat badly.” Thinking of diet as a pattern of eating and striving to make good choices most of the time might be a good way of looking at things.

 

Talk About Your Plans

Fill people in with your plans. If others know about them, they can support you and help you reach your goals. If someone else shares your same goals, work together to support each other. Reaching out to others is a good way to hold yourself accountable.

Keep track of your progress so you can stay motivated. Seeing even small positive results is a great way to stay focused.

Reassess your successes along the way and amend your goals if necessary. Small and specific goals can always become bigger as you move along.

Remember, progress is more than just a number on a scale. Healthier habits, better sleep, and lower body fat all mean you’re doing something right. Look at it as making lifelong changes for better health, not as losing weight after the holidays.

 

Plan Ahead

Having healthy foods in the house is a good way to keep making healthy choices. Don’t wait to go buy food until you’re hungry. That’s when everything looks good. When you go to the grocery store, buy enough snacks for the whole week so you won’t need to go to the office snack machine.

Get creative. If your resolution feels like a chore, you won’t stick to it. Eating the same meal every night is boring. Look for new meals you can make that fit within the parameters you set for your diet. The same goes for the workout part. The same routine every day gets old. Mix it up.

 

Be Nice to Yourself

If you slip, don’t obsess. Try your best and reward your successes. Maybe buy yourself something new or do something else you enjoy. Don’t wait until you reach the big goal you set. Celebrate milestones along the way.

It takes about three weeks for a new activity to become a habit, so things don’t happen overnight. If you lose your focus, recommit yourself. Resolutions don’t just have to happen on January 1.

If you need some advice about healthy eating or best ways to exercise, B3 Medical can help. We have nutrition counseling and other medical services available for the whole family. Learn more about our nutrition counseling