A lot of people come to me and tell me that they’re not losing any weight on a diet, or they’re working out and not losing any weight and they want to know what’s up. Sometimes there are just a few tweaks that we can make to our nutrition and lifestyle to see weight loss results, so here are 5 reasons why you’re not losing any weight!
5 Reasons Why You’re Not Losing Any Weight
Why You’re Not Losing Any Weight #1:
You sit at a desk all day
Even if you do a workout, you need to stay active throughout the day. Get off the couch and move more!
When some people are not losing any weight working out, I ask them what their nutrition is like first, then what the rest of their day is like. If they workout for 30 minutes, then are sitting the rest of the day, something needs to change.
I like to take breaks throughout my work day, so I’ll work for an hour, then get up and go for a walk. That way I’m not sitting ALL DAY LONG.
Why You’re Not Losing Any Weight #2:
Your numbers are off. Calories add up—fast!
Even if you’re eating healthy, calories can add up- fast! A few extra handfuls of nuts, too much avocado or salad dressing, or extra large (even healthy) portions can be why you’re not losing any weight.
This is one serving of nuts–roughly 200 calories worth! It’s TINY right?? Yes, nuts are good for you, but it’s VERY easy to overeat healthy foods–so watch those portions!!
I suggest tracking your calories using myfitnesspal.com to see how much you’re really eating for a few days. That way you’ll know if you need to cut back.
Why You’re Not Losing Any Weight #3:
You think you’re eating healthy, but aren’t
I remember going out to eat with my dad (love you dad!) and he ordered a salad because he thought it was the healthy choice. That salad had over 1,000 calories in it!!!
If you’re eating out, you’ve gotta be aware of how things are prepared, ask for grilled chicken not fried, ask for the dressing on the side, and watch add-ons like tortilla strips, cheese, bacon bits, etc.
Also, beware of so-called ‘health’ foods. A gluten free cookie is still a cookie. Just because something is labeled low carb, low sugar, sugar-free, gluten-free, all natural, organic, etc., does NOT mean that it’s healthy.
You’ve always gotta check the label and beware of the ingredients (can you pronounce them? are there more than 5? if so, don’t eat it), and the serving size. I’ve seen some packaged foods that look like a single serving but it really contains 2-3 servings!
Why You’re Not Losing Any Weight #4:
You consume too many liquid calories
Web MD shared how many calories are in common drinks, keep in mind that consuming just 100 extra calories a day can add up to a 10-pound weight gain in a year!
- 12-ounce light beer: 110 calories
- 12-ounce regular beer: 160 calories
- 8-ounce coffee with cream and sugar: 30 calories
- 5 ounces of wine: 120-130 calories
- 6-ounce wine spritzer: 80 calories
- 16-ounce sweetened tea: 160 calories
- 12-ounce diet soda: 0 calories
- 12-ounce soda: 150 calories
- 20-ounce smoothie: 410 calories
Stick with water, tea, or coffee, and have wine or beer on a special occasion. And make your smoothies at home!!!!!!! You’ll save a ton of money AND have control over what goes into them. Most smoothies are loaded with sugar!
Why You’re Not Losing Any Weight #5:
You have an underlying health issue (like adrenal fatigue)
This one can be BIG. I know I was gaining weight and didn’t know what the heck was going on with me. I went to see a functional nutritionist because I was also getting sick, feeling exhausted and just off. He ran some tests and turns out I have adrenal fatigue and leaky gut.
You can read more about that here, and if you’re doing all of these tips already and you’re not losing any weight, go get checked out.
Did this help you? If so, I would really appreciate it if you comment below and share on Facebook!
Rachel Ngom’s Blog
Email: Clientcare@fitwithrachel.com
Snapchat: Rachelngom
“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” Tony Robbins
PS. If you’re not at your goal weight & need support to get there, this group is what you need.
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