Losing weight is not an easy task..we all know that..it can be extremely frustrating to not see results when you step on scale..especially when you trained extra hard and went to so many fitness classes that you can start teaching them yourself... ..so what happens next? You start the blame game-It must be my trainers fault that Im not losing weight,Im doing everything right! Upon that realization you decide to switch trainers,go to different classes or change gyms altogether..and that pesky number on the scale still hasnt budged in weeks.. STOP pointing fingers!Read up on what is REALLY holding you back from losing weight. 11 reasons you are not losing weight: 1.You Dont Drink Water Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now thats a reason to stay hydrated! 2.You Overeat Healthy Foods Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they arent void of calories. You still need to watch how much you eat of the good stuff. For example, avocado offers a ton of health benefits, but an entire fruit is over 200 calories. Find out what the serving sizes of your other favorite healthy foods are here. 3.Youre Addicted to Condiments and Toppings A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories your favorite salad extras add on. For instance, 10 croutons is an easy 100 calories. 4.You Dont Eat Breakfast Skipping breakfast may seem like a great way to save calories, but your body will actually hold on to fat because it thinks its being starved. Keep in mind that people who eat breakfast regularly lose more weight, so make sure to eat breakfast each morning to jump-start your metabolism. Dont just grab anything: include protein to give yourself sustainable energy and fiber to fill you up for hours. 5.You Dont Practice Portion Control When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons on hand to make sure your serving sizes are appropriate, and learn how to give your body the Im full signal in order to help you drop the fork when the time is right and move on with your day. 6.You Eat Without Thinking Aligning mealtime with a screen like your computer or the TV can hurt your weight-loss goals. Designating a special time for meals without distractions will help you connect to your food and, as a result, eat less. Sometimes you dont even realize how much youre scarfing when your mind is somewhere else. 6.You Still Drink Soda Soda offers literally no nutritional benefits, and continuing to drink the beverage is sabotaging your weight-loss goals — even if you only drink diet. Studies have shown that individuals who drink two diet sodas a day or more had waistlines that were 500 percent larger than the nondrinkers. Since quitting soda is no joke, check out this 28-day plan for breaking a cola habit. 7.You Overindulge in Low-Fat Foods Going for foods with a lower calorie count can be deceiving, since many times theyre filled with extra sodium, sugar, or chemical additives to make up for the ingredients the company has removed or decreased. Not only are these light versions less nutritious, but they also end up tasting lighter, leading you to eat more. Youll probably end up consuming more calories than you would if you just ate a regular-sized portion of the real thing. 8.You Eat the Wrong Post-Workout Snacks A post-workout snack is just that — a snack. And unless its mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag. If youre looking for some ideas, here are 10 post-workout snacks under 150 calories. 9.You Dont Get Enough Veggies Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories — and all that fiber keeps the body feeling fuller longer. 10.You Leave Out Entire Food Groups Giving up entire food groups can lead to a nutritional deficiency — not to mention trigger major cravings for whatever food has been cut. Rather than, say, eliminating all carbohydrates, focus on whole grains and remember to monitor portion control. Usually its the extra servings that add to your waistline, not the pasta itself. 11.You Only Do Cardio If you live on the treadmill but never lift a pound, then youre missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, youll keep burning calories long after youve slipped off your sneakers. Ditch the blame game and start making some progress!
Posted on: Wed, 10 Sep 2014 12:40:50 +0000
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