In my last blog, I talked about the top five mental and emotional reasons that I believe are responsible for your lack of weight loss.
Now, here are my five nutritional reasons you aren't losing weight, when you think you should be.
1.) You're Not Eating Enough
Stop skimping on calories!
Stop believing that you have to eat practically nothing in order to lose weight.
When you reduce calories drastically, your body holds holds onto your fat and burns your muscle for energy.
You do not want this.
Losing muscle will NOT give you the look you desire.
Burning muscle may bring the number on the scale down, but it slows down your metabolism.
Eat lean proteins, wholesome carbs, and plenty vegetables to put your body into a fat-burning state.
2.) Too Much Booze
Alcohol is detrimental to your efforts in the gym. Not only are you consuming "empty" calories (think: no nutrients whatsoever), but drinking alcohol affects your tendons and your muscle growth.
If you can't cut it out altogether, put a lid on it. Limit yourself to drinking once or twice a week, and limit the number of drinks you have each time.
3.) Your Water Intake Needs Work
Training while dehydrated boosts your stress hormones, which causes your body to hold onto excess fat and hinder muscle growth.
Water is the BEST thing you can drink throughout the day, and especially before, during, and after a workout. Drink 64-100 ounces of water daily.
If you are looking to trim down, water needs to become your new best friend!
4.) You're Too Strict
Don't completely cut out all of the things you crave!
When you're dieting and depriving yourself of anything and everything that you think is delicious, you're much more likely to cave and go on an all-out binge that completely erases any progress you've made.
You can even set yourself back this way, when all you were trying to do was stick to your plan!
It's okay to reward yourself every once in a while, but make yourself EARN IT.
If you're going to have a cheat meal on Saturday, tell yourself you won't miss a workout all week.
If you want to have an alcoholic drink, tell yourself that you need to drink 16 ounces of water before you do.
If there's some food in particular that you love and will help keep you sane, find a way to make it the healthiest way possible, and work it into your diet.
This will help you stay on track long term, and that should be your ultimate goal. You want to create habits and make lifestyle changes that can last FOREVER!
5.) You Think Your Diet is Right
I can't tell you how many times I've asked clients to run me through a week of their eating, and they were surprised to hear what I had to say about it.
The bottom line is that you need to eat the right foods, in addition to a certain AMOUNT of those foods, based on your particular body and goals.
What you may believe is a "good" diet may not be what you need to help bring you closer to your goals.
Moreover, the average person tends to overestimate the amount of calories that his or her commonly consumed foods REALLY contain. Take a few days and track every single item you eat. Use a journal, the Internet, or an app like MyFitnessPal to find the nutrition information for everything, and see how much you're really eating. Don't forget about sauces, any oil you used to cook the food, or any small snacks you eat throughout the day. You may be surprised at how it all adds up.
Balance your items. Eat an adequate amount of protein and veggies. Don't forget to include your healthy fats and an occasional carb.
Log your food and run it to your local gym. Ask a trainer or nutritionist what they think. You'll learn what you're doing well, and what you can do better. If you can't make it out of the house, feel free to email me or shoot me a message on my website. I'm always willing to help!
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