Face facts now. Before you begin your lifestyle weight loss plan know this-you WILL stall. Even while following all rules and regulations to a tee, your body will have its own way in its own time. When this happens, stay calm and trouble shoot.
Are you eating enough?
You might need to increase your calorie intake to fire up your fat burning metabolism. If you consume too few calories (the average women needs 1o calories per pound, per day to get the right amount of nutrients and to support the functions of daily living) your body will hold on to fat in order to survive. If you skip a meal your body will act as if food is scarce. Breakfast is especially important so your body will understand that it is ok to burn fuel the rest of the day.
Have you cut out a whole food group?
Cutting back too much on carbs or fat will leave you lethargic and unable to exercise at an intensity necessary to lose weight. Vary your diet and include healthy fats and good carbs to fuel your workouts. Low carb and low fat diets are not sustainable over a long term and when you fail to stick to this type of plan you will regain the weight lost and more. You will also feel less confident to lose weight in the future.
Do you “treat” yourself after exercise?
It is suggested that you take in food after exercise to replace lost nutrients and give the muscles the building blocks to repair and strengthen. However, a high calorie treat will not help weight loss. We often overestimate calories burned during exercise and underestimate the amount of calories that are consumed. Keep calories in check.
Do you consume diet soda?
Artificial sweetners can increase insulin and lower blood sugar, resulting in hunger and calorie storage in the fat cells. These sweetners may not satisfy your craving like sugar can so you may need even more “sweet” after that pop.
Are your friends inactive or unsupportive?
Your social circle influences your lifestyle. Your chances for being inactive, and therefore overweight, increase with every friend in your circle who is inactive or overweight. Your perception of fit changes in relationship to your influencing group; overweight becomes acceptable if your friends are. You don’t have to avoid them however. Start an exercise program together and form new rituals for your friendship.
Are you tracking everything you eat?
When you write down what you eat you become aware of “nibble calories”. If you use a computer or phone application, you will increase the chances of weight loss success with positive feedback that an app can provide. Lose more weight and stick with a diet longer by using a digital recording program.
When your diet stops working don’t you! Do not freak out. Weight Loss does make sense, your body is smart. If you are honestly doing what it takes, consistently, weight loss will resume. “Weight” it out! You are stronger than a craving!
It’s important to be brutally honest, denial will only drive you around the bend, straight towards a real bender!
What is stalling your weight loss progress? What holds you back?
Vent here! It’s good for you!