Why Aren’t You Losing Weight?
After talking to a lot of people it’s been brought to my attention that weight loss is a struggle for a lot of them. More than often they reach out to us as they are frustrated from not seeing results.
That made me think about why some people find it hard to lose weight and also how to best help them boost their weight loss.
In this blog article, I will discuss some of the most common reasons why your weight loss has stalled …
1. You are eating clean foods
You’d suppose that eating ‘clean’ would ensure you to lose weight as clean eating = weight loss, right? No, not really. Of course, eating nutrient-dense foods will provide you with health benefits, but if you are not considering the calories you consume, even if they come from avocado or a vegan cake, you may, in fact, eat too many calories. This may, in turn, take you out of your calorie deficit and potentially into a calorie surplus.
2. You are training too hard
This might sound really bizarre, however, there is some evidence to show that if you smash yourself at the gym your overall calorie expenditure might actually decrease. I don’t know about you, but when I suffer from a serious case of DOMS I tend to avoid training as I’m in too much pain.
3. You’ve dieted before...and not only once or twice
If you are a chronic yo-yo dieter and if you’ve been in a calorie deficit for a long period of time your body may have adapted. This simply means that your resting metabolic rate (RMR) may be reduced. So although you ‘theoretically’ may be in a calorie deficit, you may not actually be.
4. You are too strict
A lot of fad diets are really strict when it comes to
a) calorie intake,
b) food choices, or
c) all of the above.
Any of these may impact feelings of hunger and cravings, making it harder to stick to the diet long-term. So after a short period of being strict, people often fall off track for a while, just to start the cycle all over again.
5. You are following a cookie-cutter diet
Cookie-cutter diets are cheap to buy as they are not personalised to your needs, your lifestyle, your body and your food preferences. Someone who weighs 100kg does not have the same needs as someone who weighs 70kg. Wouldn’t you rather eat meals that you know are tailored to you, your needs, and only containing foods you love?
If you are are a flexible dieter, you may also experience a weight loss plateau. The most common explanations that I come across are:
1. You are not accurate
Using flexible dieting principles and tracking your macros is an awesome way to ensure that you are in a calorie deficit. However, it is important that you actually know that the food that you’ve entered into your tracker is accurate. At Flex Success we educate our clients to ensure that their accuracy is on point.
2. You are not compliant
So when you have nailed the accuracy aspect it is important that you actually hit your targets. You won’t be losing weight if you are not in a calorie deficit no matter how accurately you measure your food intake.
3. You are not consistent
This is another really common reason why your weight loss may have stalled. If you are not consistent, how do you expect to see results? Being accurate and compliant to your targets only every second day won’t get you to your goals. Being strict 5 days and going YOLO over the weekend will more than likely also stall your weight loss.
4. You have moved less
Your calorie requirement is estimated based on a certain level of physical activity. If you go from training 5 sessions a week to none, this may be enough to take you out of your calorie deficit and even into a calorie surplus. In addition, general daily movement is really important so going from being active to a sedentary may cause a significant reduction in calorie requirement. I remember going from being on my feet all day to a desk job. I had to reduce my calorie intake with 300-400 kcal!!!
Obviously, there are situations when your weight loss may not be as ‘large’ as you wanted. And it is important to remember that if you see measurements coming down, your body composition is improving.
Take my client Becc as an example. Over 30 weeks she lost only 5 kilos. Now… if we’d only use that as a way to track her progress, she would have stopped the coaching after the first 12 weeks. Seriously, she would! However, if you take a look at her progress photos, you can clearly tell that the transformation is outstanding. We call this body recomposition.
Diet Smart. Not Hard.