8 Reasons You Are Not Losing Weight
8 Reasons You Are Not Losing Weight and how to fix it. Simple tricks and hacks to lose weight easy with meal plans, hydration and snacking tips.
Why am I still not losing weight????
We go to the gym, eat healthy, try hard and still see no results. What we often miss is the perfect balance of all these weight loss tips. In my experience, the reason why people are not losing weight, is simply because they don’t balance their diet the right way.
You might think that eating less will work, and it does to a certain point, but actually eating THE RIGHT food is key. Because protein, fiber, fruits and veggies boost your metabolism, help you stay full longer so you CAN eat less without feeling miserable.
Today I want to share 8 hidden stumble blocks you might not be aware of in your weight loss strategy. The key of weight loss is to pay attention to detail and many small changes will bring long term success.
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8 Reasons you are still not losing weight
#1 You don’t know about these hidden calories
There are so many hidden calories in the products we buy. Start to read the ingredients list and see how much sugar and how many calories are in your items before buying.
Most hidden calories are in all prepackaged snacks, in sodas, sauces, dressings and so on. The best is not to buy prepackaged foods or at least reduce the intake.
Also start reading the labels; if you can’t even pronounce the ingredients or it has more than 6 you probably shouldn’t consume it if you are trying to live healthier.
Eating bread is another reason you are not losing weight. This food item is filled with a bunch of unhealthy ingredients like fillers, sugar, and high fructose corn syrup. The brands that are clean are very expensive, so I suggest to cut out on bread completely, to reduce the amount you eat, or buy whole wheat without high fructose corn syrup.
White bread does not fill you or give your body any nutritional value. As a result you are still hungry, or get hungry faster and on top of that you are lacking vitamins, minerals and fiber.
We all think salads are healthy, but we can make a salad “unhealthy” pretty fast. Read the label of your dressing and you will most likely find a bunch of fillers, sugars, and other unhealthy ingredients. Then think about your toppings for a minute. Adding breaded items like croutons or tortilla strips will take away from the “healthy salad” idea.
Also using lettuce (iceberg) is the least nutritious of the leafy greens. So here are my salad building tips:
Use one cup of spinach (or similar) as your base layer, then add one cup of chopped, raw veggies like carrots, cucumber, mushrooms, bell pepper and so on. To add some protein you can add 2 eggs or 3/4 cup lentils, quinoa, or beans. The best way to add a healthy dressing is simply using oil, vinegar, salt, pepper and garlic (or/and onion).
Now if you don’t have time to prepare a homemade dressing and you rather buy a bottle of dressing, read the label before you buy. Make sure there is no sugar in it and all clean ingredients. Check out this list of my favorite organic dressing HERE.
Another option is to get a spice blend and sprinkle it over your salad, then simply add oil and vinegar.
#2 You are drinking smoothies the wrong way
Mixing a bunch of sweet fruits into a smoothie is actually not that healthy. It is probably healthier than not eating any fruit at all, but you are running the risk of (again) eating too much sugar and leaving out the other food groups.
To make your smoothie more balanced you should add veggies and protein. Greek yogurt, chia seeds and protein powder are a great protein source. For the vegetable part I like to add carrots, spinach, kale, or cucumber. All these 4 veggies taste great in a smoothie mixed with fruits.
Check out my smoothie recipes HERE.
#3 You are not active
For some of you this might seem like a no brainer, but actually you don’t have to be on a whole fitness program to lose weight. 70-80% of your weight loss success is determined by what you eat.
Nonetheless being active will help you lose weight faster, strengthen your body, reduce stress, increase your endurance for daily tasks, help you focus and improve your overall well being.
If you don’t like going to the gym, try workout DVDs at home or start by going on regular walks. Just by adding a 20-30 minute walk to your daily routine will help you lose 1-2 lbs. a month.
#4 You can’t stop snacking
Let’s say you eat 3 cookies every day or a similar amount of snacks. Just by cutting this out you could already lose 1-2 lbs. a month.
Try to have set days where you allow yourself to snack in moderation. On the other days practice your discipline. The best way is to not even buy snacks and to go grocery shopping with a full stomach.
Also check out these 28+ healthy dessert recipes.
#5 You are not eating breakfast
Start your day with a nutritious breakfast and drink a large glass of lemon water. This will help boost your metabolism to burn more calories throughout the day.
A balanced breakfast will give you lasting energy and as a result less cravings. Mix one part fruits with one part protein (example: banana and greek yogurt) and some whole grains like oats. You can top this with honey, chia seeds or other fruits.
#6 You are not eating enough protein
Not eating enough protein is actually another important reason for not losing weight. Just like starting your day with protein you should add protein to every meal.
You should also eat 5-6 smaller meals a day (spaced out between 2.5 and 3 hours) to fuel your body regularly with the right nutrition. According to Dr. Axe here are 9 signs of a protein defficency:
- You have high cholesterol
- You are feeling more anxious and moody
- Your workouts are suffering
- You aren’t sleeping well
- You have “brain fog”
- You are gassy and can’t go to the bathroom
- Your pants are feeling tighter
- Your menstrual cycle is irregular
- You have been injured more often and slow to heal
Eating more protein will help you lose weight faster. You can add some tuna or eggs to your lunch, drink a protein shake or if you are vegan/vegetarian try to add 3/4 cup beans, lentil or quinoa to your salad and other meals.
Here are some examples of a balanced meal plan:
#7 You love to get seconds
Me too! Here is a little tip: Get just a “sample size” of each meal served and eat slowly. Then wait for then minutes after you finished your plate to get seconds. Your “full” feeling sets in later, so waiting can help to reduce the amount of food you get at the second round.
It just feels good to get seconds! Now that you have tasted your “samples” you can get what you really like in your second round. Starting with small portions in your first round will lower the overall amount of food you are eating even though you are getting seconds.
#8 You are not drinking enough water
If you are drinking only a small amount of water a day you are setting yourself up for not losing weight. The daily intake of water should be 9 cups for women and 13 cups for men.
To help you stay on track get a water bottle like this one to track your intake by time. Also check out my list of 7 fun motivational water bottles (with infuser bottles).
Often we mistake hunger with thirst, so drinking more water will help reduce the hunger feeling and will definitely boost your energy. You can infuse your water with berries, lemon or other fruits.
I also like to use this all natural fruit punch sweetener (0 calories) to upgrade my water. This one is the best tasting from all the natural sweeteners I have tried and they have a variety of flavors.
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