Most people try to lose weight at some point in their life…and unfortunately, diet culture promotes quick fixes that do not last a lifetime. If you’ve ever restricted, yo-yo dieted, over-exercised, or participated in a fad diet–this blog is for YOU! Here are the 7 reasons you’re NOT losing weight.
You’re not setting specific goals.
The number one key to success no matter what you’re working toward is setting specific goals. Writing down these SMART goals (specific, measurable, attainable, relevant, timely) will help you remember why you started in the first place and hopefully motivate you to keep chasing your dreams no matter what they are.
2. You’re not eating enough plants.
Plants contain fiber which can help you feel full during meals/snacks and ultimately prevent you from overeating high calorie foods that may hinder your weight loss progress. In addition to that, fiber aids in digestion (building that healthy colon!) and helps beat the belly bloat! When possible, choose foods in their natural, whole form.
3. You’re not drinking enough water
Our bodies are literally made up of mostly water–meaning we thrive off of water. My college anatomy and physiology professor said if you’re actually “thirsty” then you’re already dehydrated…so be sure you’re drinking enough water throughout the day. Dehydration can cause you to think you’re hungry after a meal when really you just need some water. Enough fluids also aids in digestion to help build that healthy colon and keep you regular, if you know what I mean.
4. You’re restricting foods
A popular diet culture belief–restriction. If you eliminate carbs, you’ll lose weight. If you avoid fat, you’ll lose weight. If you eliminate gluten, you’ll lose weight. If you eat only protein, you’ll lose weight. And you know what? Many people do lose weight from restriction–however, when restricted foods are reintroduced into their life, all that weight that was lost is gained back +some extra pounds. That is why it is so important to eat balanced meals including all, yes all, food groups at each consistent meal. Eating consistently is more sustainable for life, and you get to enjoy all foods.
Another thought on restriction-when you restrict foods (even the one’s you call “bad”), it could lead to binging on those foods later on. So if you want a cookie a couple times a month, eat it! Your body can handle it.
5. You’re only doing cardio.
Trust me, I’ve been here! I am a cardio queen-running, dancing, swimming, biking–my favorites! Cardio burns the most calories! Cardio makes you sweat! Cardio is important! But strength training is just as important. Sculpting exercises builds and tones muscles which speeds up metabolism, ultimately burning more calories at rest. While cardio burns more calories initially, combining the two shows best results.
6. Poor relationship with food
Have you ever beaten yourself up over eating a food you consider “bad”? What about feeling good about yourself for eating something deemed “good”? That is the problem. Labeling foods as “good” and “bad”. In a healthy lifestyle, all foods can fit as long as you’re enjoying balanced nutrition. Labeling foods is not good for mental clarity. Part of life is enjoyment, and if that means indulging in your favorite food a couple times a month, then do it! You will have more food freedom (and likely be able to meet your goals easier) if you get out of the “good food-bad food” mentality.
7. Self Doubt
We are our own worse critic…myself included! It’s very discouraging when you’ve put in the effort to meet your goals and you can’t see quick results, but I PROMISE you–if you stay with it, transform your relationship with food mentality, and stop listening to diet culture that you will be more at ease with yourself and will meet your goals easier. You got this!