A dietitian has shared the 10 reasons you’re not losing weight, and it all starts when you get down on the weekends.
Leanne Ward of brisbanesaid that the most important thing to lose weight is consistency, but many of us are not honest about how much we eat and how often we move when we want to lose weight.
The fat loss expert said she typically has clients who want to lose between 5 and 10kg, and they always struggle to lose the last 1-2kg.
Leanne said her tips will help you stay on track.
A dietitian has shared the 10 reasons she’s not losing weight, and it all starts with being low on the weekends (Leanne Ward pictured)
1. You are not being consistent
The first reason Leanne said you’re not seeing results is that you’re not being consistent enough.
“If you stay healthy on weekdays and then completely relax on the weekends, then it’s not enough,” he said in a recent interview. podcast episode.
“Two days is enough to get you out of a deficit and you’re probably eating and drinking a lot more than you think on the weekends.”
Instead, she advocates keeping an honest food journal for two weeks, so you can see all the inconsistencies in your diet.
You may notice some bad habits, whether it’s that second glass of wine on Thursday night or the muffin breakfast when you’re in a rush on Friday.
The dietitian (pictured) said that too often it’s the weekends that derail our fat loss journeys, as we have big lunches and eat outs and lots of drinks.
2. The weekend is derailing you
In the same way that consistency is king, Leanne explained that too often it’s the weekends that throw her clients off track.
“Weekends are typical times where we lose structure, consistency, and we don’t eat as much at home,” Leanne said.
“When you’re not cooking the food yourself, you’ll always find things added to it to make it taste good.”
The easiest way to combat this is to try to take it into account.
For example, if you’re having larger meals on the weekend, maybe stop snacking.
Alternatively, head down for lunch and dinner if you’re going for a few drinks.
3. You are eating healthy foods, but you are not in deficit
The “golden rule” of weight loss, Leanne explained, is to be in a calorie deficit.
This means eating less food than your body needs.
“If you’re not losing weight, you’re not in a deficit,” he said.
The opposite of being in a calorie deficit is a calorie surplus, and if you want to stay at the same weight, you need to be on “maintenance.”
4. You are eating without hunger
While many of us think we only eat when we’re hungry, in reality, Leanne said, many of us are “head hungry” rather than “stomach hungry.”
“Head hunger is eating when you’re bored, sad, or happy,” Leanne said.
“But it’s important to remember that no amount of food will really satisfy you if you weren’t hungry to begin with.”
5. You are tracking incorrectly
Many people use apps like MyFitnessPal to track their intake, only to be surprised when they aren’t losing weight.
The dietitian said it’s worth remembering that you might be underestimating how much you’re eating when you input it into the app, and you might also be adding cheeky extra handfuls and bites here and there.
6. You have miscalculated your needs
“Find an online calculator and add your height, weight, age, activity level, and body fat if you have it to get the most accurate calculations for your body,” Leanne said.
Next, remember that you need to eat in a 10 to 20 percent deficit to lose weight.
Leanne said to make sure you enter the most accurate information possible to get the most accurate results, since so many of her customers get things wrong.
“Most of my clients have desk jobs and think they’re getting a lot of exercise by doing a 30-45 minute workout every day, but moving your body for half an hour out of 24 isn’t enough,” Leanne (pictured) said
7. You think you are moving more than you are
When it comes to activity, Leanne said most people think they’re moving more than they really are.
“Most of my clients have desk jobs and think they’re getting a lot of exercise by doing a 30 to 45 minute workout every day, but moving your body for half an hour out of 24 isn’t enough,” she said.
Instead, if you want to get a little more out of your weight loss, Leanne said you want to make sure you’re getting in about 10,000 steps as well as your workouts.
“Steps are really underrated for weight loss,” he said.
8. You’re making critical health decisions when you’re exhausted.
A big reason so many of us don’t lose weight is that we sabotage ourselves by making important decisions about our health when we’re tired, Leanne said.
It’s much better to make good healthy decisions earlier in the day, since you’re more likely to stick with them, rather than leaving your decisions until 9:00 pm, when you’re probably tired and excited.
“Plan your day and make good, conscious decisions early,” Leanne said.
This should contribute to weight loss in a short time.
9. You need a break
Often when we get stuck with weight loss, it’s because we just need a break.
“If you’ve been consistent for four weeks and the scale is still holding steady and not moving, it’s probably a sign that you need to take a diet break or even try a reverse diet to eat more for a period of time,” he said. .
‘Many of us push into a fat loss phase and don’t get the results we need. Later on you can be in deficit again, but give your body the fuel it needs when it needs it.’
Leanne (pictured) also said that sometimes you need to take a break from your weight loss goals to see the best results.
10. You are giving up too quickly.
Finally, the dietitian explained that weight loss, and fat loss in particular, takes time.
When you start a diet, Leanne said you shouldn’t get on the scale for two weeks as you won’t see any results.
In the meantime, if your weight loss goal is 10kg, it’s worth remembering that it could take up to six months.
“Take the lifestyle approach and do something that’s sustainable for a decent amount of time,” he said.
“A lot of fat loss is happening in the background and you can’t initially see it on the scale.”
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