Most mistakes Your diet is not working
If you keep trying to diet but can't seem to get it right, the reasons may be simpler than you think. The solutions might be too.
Nothing is more frustrating than busting your butt at the gym and making healthier food choices, but not losing weight. Believe me, I know; this is one of the biggest complaints I hear from new clients. Most of them are desperate for results and feel like they've tried every diet, every workout plan, every low-fat food on the market.
There are two general categories of people in this predicament: people who just can't seem to lose weight, and people who can lose weight for a while, but gain it all back, then some. Regardless of which category you fall into, have faith that there is a solution. You may think there is a complicated hormonal issue that is keeping you from losing weight, but 99% of the time it is one of the reasons below.
Keep in mind that whatever approach you take to lose weight, you must combine it with consistent, vigorous exercise. Do both, and your chances of reaching your weight loss goal increase astronomically!
1. You don't stick to your diet long enough
You try Diet X for a few weeks, and at first you lose a few pounds. But the next week, you don't lose an ounce, even after all the sacrifices you've made. So you decide that Diet X isn't for you and move on to another plan. And so it goes. All the while, your weight stays about the same.
It's time for a reality check. The problem isn't the diet plans you choose. It's you! This may sound harsh, but the fact is that there is no magic diet that can suddenly melt all the weight off and stay off. Fat loss can be a slow, sometimes painful process. You need to commit to something for more than a few weeks if you want lasting results. After all, you didn't gain all the weight overnight, so don't expect to lose it overnight.
Solution: Your challenge is to choose a plan that seems realistic for your lifestyle and stick to it. It's that simple. Stop wondering if there is a better program and commit to the task at hand. Consistency is the key when it comes to achieving weight loss. It may not be the sexy answer you were hoping for, but it's the truth.
2. You are not consuming enough calories
This next reason for unsuccessful dieting is a bit counterintuitive. Many people assume that if they don't lose weight, it's because they eat too much. So they eat less. And while that may be the right course in some cases, cutting your calories dramatically does not work in the long run.
When you cut your calories, you can start to lose muscle as well as fat. You can also put your body into survival mode, adapting to fewer calories by slowing your metabolism.
Solution: Instead of starving yourself, start by keeping a detailed and accurate food journal for at least 1-2 weeks. A clear picture of what you eat every day will emerge. Then, make small adjustments to your food choices to start losing weight but not muscle. Start by aiming to lose no more than 0.5 to 1.0% of your current body weight per week to maximize muscle retention. If you weigh 130 pounds, try to lose 0.6 to 1.3 pounds per week. If you weigh 160 pounds, shoot for 0.8-1.6 pounds.
3. You have been dieting for too long
Can you remember the last time you weren't dieting or doing something to try to lose weight? If you're not sure, you've probably been focusing on fat loss for too long. Most people who are not successful in losing weight tend to diet all year long. They usually go through periods of "being good" and getting results, but eventually fall off the wagon hard.
This cycle of compliance/weight loss and non-compliance/weight gain becomes a pattern that can be difficult to break. That's because your body has a natural "set point," a certain body weight or body fat level that it will fight to maintain.
Think of it like the thermostat in your house. When you don't get all the calories you need for long periods of time, your body regulates itself by reducing your metabolism, just like a thermostat would do if your house got too hot. It's a regulated system designed to keep your metabolism in line with your daily caloric intake.
Solution: Give your body a break! If you've been dieting regularly for more than three months, or if you spend way too much time fantasizing about the bakery down the street, take a break from dieting. Oddly enough, ending a diet can sometimes make it easier to lose weight.
Eating normally for a while can help your cravings subside. And it can make it easier for you to choose healthier foods, give yourself more reasonable portions and lose weight.
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