There is nothing more defeating than TRYING to lose weight and not making any progress week after week.
Sustainable weight loss is complex, there are many moving pieces to understand and implement to start seeing consistent results.
As you know, I’ve had my own weight loss struggles in the past. This experience in addition to being a weight loss dietitian for several years now and helping many inspiring people with their own weight loss goals has made me conclude that there are four very strong reasons why people struggle with seeing results.
Let’s get into it!
Reason #1: calorie goal is too low
Maybe you have a calorie goal you’re following thinking it’s the right number for consistent results when in reality, there’s a strong likelihood, it may not be enough.
Creating a gentle calorie deficit is key. Not eating enough calories during the day leads to uncontrollable snacking, intense cravings, binge eating, crash dieting, and years of yo-yo dieting.
This is truthfully the number one problem I see as a weight loss dietitian. Eating enough food tailored to YOUR individual needs can make all the difference to seeing results.
Reason #2: Not planning meals
Planning is one of the biggest tools when it comes to consistent weight loss (as well as weight maintenance & general healthy eating).
You will always have to eat in life and therefore will need to plan what you’re eating.
The sooner you can create a routine and get a little comfortable in the kitchen, the sooner you will have a list of your favorite ideas for meals that feel easy to you.
As I always say, anything you cook at home is always a good healthy option because healthy isn’t one food such as pizza or a grilled cheese sandwich. Healthy is adding enough vegetables + protein to your meal of pizza or grilled cheese!
Reason #3: Focusing on restriction vs. balance
I talk about this a lot but I’m still noticing people not trusting themselves with eating a balanced diet.
They feel like they will lose control around their favorite foods and gain weight eating what they want.
They feel like eating a cookie will reverse all their hard work making them “give up” during the day.
They want to believe carbs are good but deep down can’t 100% trust it because of the years of diet culture telling them it’s bad.
I can give you all the advice I want here but truthfully, one of the best things you can do is work with a dietitian to help you un-do some of your thoughts & views around food that is preventing you from practicing balance.
Sometimes me telling you to be a balanced eater, just does not translate enough to mastering flexible eating!
Reason #4: Give up on the weekend
If you’re one of those people that do great all week because of your routine and lose control over the weekend because you’re socializing and in full relaxation mode, you might not be able to see consistent results.
Two reasons why this can happen.
- A restrictive diet focusing on clean eating during the week may be making you feel deprived leading to uncontrollable eating on the weekend when you’re out of your routine.
- If you have a fairly balanced diet during the week but still get off track on the weekend, it might just be a matter of needing to practice mindfulness.
Yes, you’re a flexible eater but in order to remain in a calorie deficit, you still have to exercise portion control.
This requires being selective around desserts, having an alcoholic drink maximum rule, and continuing to eat enough vegetables and protein on the weekend.
A little mindfulness goes a long way.
And it’s completely normal to feel like more than one of the reasons above describes you and why you might not be losing weight.
Getting all the pieces to weight loss down can feel overwhelming but once you get it down and build a routine that works for your lifestyle, you will be well on your way to your goal weight!