You are not getting enough protein- Try to aim for 20-30 gm of protein with breakfast, lunch, and dinner. In general, individuals need between 0.8 to 2.2 grams of protein per kilogram of body weight per day, depending on your level of physical activity. Individuals who are seeking weight loss often lose muscle mass and fat mass concurrently and in relatively equal proportions, with typical calorie restricted diets. Maintaining as much muscle mass as possible while dieting can be achieved with greater protein intake (at least 1.8 to 2.2 grams per kilogram) and regular resistance training. And it will help you stay full longer 🙂
You are not eating the right carbs– All carbs do not look or act alike. Some carbohydrates are rich in vitamins, minerals, and fiber and are classified as complex carbs. Our bodies like complex carbs, because they provide lots of nutrition to help maintain a healthy body. Simple carbs, on the other hand, provide a more direct source of energy. They’re easier to digest, but our bodies burn through their energy more quickly. You might have heard people talk about these foods as containing empty calories. Processed carbohydrates and carbohydrates with high sugar content can dominate foods without any noticeable vitamin or fiber content. Because your body can digest them so quickly, it takes longer for you to feel full, making you more likely to overeat. And that’s the one thing that is guaranteed to make you gain weight!
Having the perfectionism attitude– Believing you “blew it” with your diet can cause you to rebound, taking in more food than you are hungry for because you say you’ll restart your diet tomorrow. Giving up this all-or-nothing mindset and focusing on an 80/20 strategy, where you incorporate indulgences 20% of the time, may lead to a more well-balanced, sustainable diet. Or, sticking to a diet during the week and allowing for an indulgent meal on the weekend has also been proven to help with adhering to an overall healthy diet. This also applies to missing a workout. Do not beat yourself up…just get back on track and keep moving forward.
You are not tracking or measuring your intake– Make sure you are eating in a slight caloric deficit for weight loss. To find what that might be, you should track your food. You will be amazed at how many calories you are actually eating once you put it all down on paper. Apps like Myfitnesspal or Loseit are great tools. Also remember that life can be busy and stressful at times, and forgetting to track a meal or snack is to be expected. Rather than giving up when your efforts are less-than-perfect, be understanding about your challenges. You can always return to your food log with the next snack or meal. Having a consistency versus perfection mindset will help you succeed long-term.
You are setting unrealistic goals- A realistic goal is achievable, makes you feel good, and is one you can maintain long term. Make sure your goals are SMART goals (specific, measurable, attainable, reasonable and time oriented)! Do not expect to lose 20 pounds in 2 weeks. For example, take a look at this SMART goal: I want to lose 20 pounds/2 pounds per week over the next 2 ½ months. To do this, I will exercise 5 days per week for 30 minutes, I will drink water instead of soda, and I will bring my lunch to work instead of eating out 4 days a week.
Cutting out important food groups– The body thrives on balance and requires it to function at its peak. When you take something away, you’re coming from a place of deprivation. Deprivation can negatively affect metabolism or contribute to strong cravings, and possibly even binges later on, which will stand in your way of losing weight. This is sometimes known as Fad Dieting. Fad diets typically fail to work on building a positive relationship with food. Red flags that you are looking at a fad diet: it says it’s good for everyone or it says it’s a quick fix for quick weight loss. When you give yourself adequate time to lose weight, that’s when you will find long-term success!
You are only doing cardio– Strength training is just as important as cardio. Muscle mass burns more calories at rest than fat does. So make sure you are getting a good mix of cardio and strength training. Avoid doing just endurance cardio. Get in the gym!
You are not getting enough sleep– Sleep deprivation can lead to weight gain or prevent you from losing weight. A recent study in the European Journal of Clinical Nutrition found that people who do not get enough sleep consumed extra calories the following day (Khatib, Harding, Darzi, & Pot, 2017). The researchers looked at the differences between sleeping only 3.5 to 5.5 hours per night to those who got 7 to 12 hours per night. They found that the sleep-deprived group consumed an average of 385 extra calories per day! This suggests that proper sleep plays a key role in maintaining energy balance.
Effects of Sleep Deprivation:
◆An increase in insulin resistance at a cellular-signalling level and increased glucose, insulin and cortisol.
◆ Sleep-deprived individuals consume more calories from fatty foods versus protein.
◆ Sleep-deprived people may also experience a decrease in plasma leptin and an increase in ghrelin, which increase hunger and appetite.
◆ Even a single night of total sleep deprivation can influence energy expenditure and metabolism.
I hope these tips help you! Email me if you have any questions or thoughts! I’d love to hear from you 🙂