Youre Eating Less But Still Picking Unhealthy Foods
If you consume fewer calories than you expend, Dr. Weiner says its definitely possible to lose about 10 percent of your total body weight through dieting alone. But if you want to lose more, you cant just keep cutting calories. You have to change the type of food you eat, he says, focusing more on the quality of calories versus the quantity.
Foods digest differently in our bodysome slower, some more quickly, explains Keri Gans, RD, the author of The Small Change Diet. Sugary foods digest quickly, leaving you hungry sooner than later, versus foods rich in fiber, she says. Fiber-rich foods, like fruits, veggies, 100 percent whole grains, and legumes, help promote satiety and can be an easy weight loss tool.
For example, if you order in delivery for dinner every night, eating fewer restaurant-prepared meals every week for lunch will probably help you shed some pounds at first, but eventually, the weight loss is going to stop unless you make the switch to even healthier lunches on a consistent basis. Once youve changed the quality of your caloriesand are consuming better-for-you foods with more satiating poweryoull also naturally eat less, which can help weight loss continue past the 10 percent point.
Metabolic Rate Has Reduced
Contrary to what most people believe, as you lose weight your metabolic rate will come down.
Yes, the lighter you are, the lower your metabolism will be. This is because your bodt doesnt need to work as hard to move your body mass around, simply because theres less of it.
This means that, if you weigh 80kg, eating 2500 calories per day may be enough to lose weight, but when youre down to 70kg, you may well maintain your weight eating 2500 calories, so youll need to reduce the number of calories you eat to carry on losing weight.
There are many factors that make up your overall metabolsim however, and the one that will reduce as your weight comes down is your BMR .
This makes up the largest percentage of your overall metabolism, but you can get around it by doing more formal exercise and upping your NEAT .
So, for example, if youve gone from 80kg to 70kg and you now need to eat 2000 calories per day to lose weight , you could carry on eating 2500, but negate the extra 500 with 500 calories worth of exercise.
In short, the more weight you lose, the fewer calories youll need to eat. to maintain the same rate of weight loss.
Reasons You’re Not Losing Weight And How To Fix Them
If youve changed your eating habits to focus on healthier foods and gotten serious about your workouts, you might expect to start shedding pounds. But the reality is that despite what youve been led to believe, weight loss is more complicated than calories in versus calories out. If youre trying to lose weight, check out these habits that might be interfering with your efforts.
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Calorie Deficit Daily But Not Losing Weight
A calorie deficit can be different. You can slightly reduce your caloric intake, making very small steps towards your goal on this weight loss journey you can create an adequate caloric deficit which will reward you with safe, gradual, and sustainable results or you can extremely cut your calorie intake, which will result in rapid weight loss and may be accompanied by various health issues, such as nutrient deficiencies, dehydration, gallstones, nausea, headaches, constipation, hair loss, muscle loss, and others. Luckily, most of us know that in order to lose weight, we must be in a 500 to 1,000 calorie deficit a day. This allows us to slowly start losing the unwanted pounds. However, sometimes even after carefully tracking your meals and snacks, you may find that you are not seeing the weight loss results that you would like to see. What could be the problem? Here are the main reasons why you may be on a calorie deficit but not losing weight:
Youre Not Keeping Track Of What Youre Eating
Awareness is incredibly important if you are trying to lose weight. Many people dont have a clue how much theyre really eating.
Studies show that keeping track of your food intake helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who dont .
At the same time, there is a potential downside to food tracking, especially when its used for the purpose of weight loss. For people with eating disorders, calorie counting and food tracking has been shown to aggravate potentially harmful side effects (
If you are not losing weight, you should try weighing your foods and tracking your calories for a while.
Here are some helpful resources:
- Calorie calculator. Use a calorie calculator to figure out how many calories to eat.
- Calorie counters. This is a list of five free websites and apps that can help you keep track of your calorie and nutrient intake.
Tracking is also important if youre trying to reach a certain nutrient goal, such as getting 30% of your calories from protein. This can be impossible to achieve if youre not tracking things properly.
It is generally not necessary to count calories and weigh everything for the rest of your life. Instead, try out these techniques for a few days every few months to get a feel for how much youre eating.
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You Are Eating More Than You Think
Mindless munching can get the better of many of us whether it is munching on the kids’ leftovers, being feed some extra cake in the office or grabbing a couple of extra snacks or coffee throughout the day. And the biggest issue of all is that we may not even be aware of it.
If you know that you eat a little more than you plan to each day, trying writing down everything that you eat and drink for a day or two. Not only will this make you a whole lot more aware of your overall calorie intake, but where the mindless nibbling most commonly takes place, so you can take control of it.
Youre Not Doing A Calorie Deficit Right
At baseline, being on a calorie deficit means that youre taking in less calories than you burn. It can be tricky to perfectly calculate what kind of deficit you should be on, but the National Institutes of Health has a body weight planner that can at least give you some idea of how much youll need to cut out in order to see results.
But you also need to keep track of what youre eating all day, Gans says. You may think you are on a calorie deficit, but somewhere throughout your day, you are actually consuming more calories without realizing it, she says. Having too few calories in your day can also be problematic, Cording saysit can leave you hungry and more prone to overeat. A general rule of thumb is that you dont want to cut out more than 500 calories a day from your eating plan.
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You’re Struggling With Food Addiction
If you find yourself desperately craving food at all costsand its sabotaging your diet and exercise effortsyou could be dealing with a food addiction. This doesnt mean youre not motivated or strong enough to defeat your cravings and lose weight you may have developed an emotional reliance on food.
If you are prone to binging or gorging, focus nonstop on food, have trouble functioning in your job or personal life, or suffer from anxiety, depression, or insomnia, reach out to a healthcare provider ASAP to be evaluated for food addiction. Its a type of eating disorder, and there is help available.
Your Weight Has Plateaued
Once you begin cutting calories, your weight will drop very quickly, but sooner or later, this process slows down and eventually stops. This is called a weight loss plateau. The initial weight loss is usually just water weight and not fat loss. The plateau is caused by loss of muscle that occurs during weight loss .
To counter this, you can either cut more calories or increase your physical activity. While cutting calories sounds like the easier option, we advise that you start working out. Cutting calories may lead to under-eating or being on a very low-calorie diet, which, in itself, brings on a slew of multiple health risks . Exercise can also help you preserve muscle and therefore lose mostly fat.
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Youre Overestimating How Many Calories You Burn Each Day
TDEE stands for total daily energy expenditure, i.e. the total amount of calories you burn on average per day you can work it out here.
The problem is, many people take their TDEE estimation for granted just because the calculator says you burn 2000 calories per day doesnt mean you do.
How do you know how many calories you burn each day? You dont.
Pick a calorie amount that youll stick to each day -if you lose weight, youll know that this is less than your TDEE, if you maintain your weight, youll know that calorie amount is roughly your TDEE, if you gain weight, youll know that that calorie amount is more than your TDEE.
If you want help calculating how many calories you burn each day , pop your email address in below and Ill send you my free e-book that tells you how to do exactly that.
The other thing to be aware of is that if you lose a lot of weight, your TDEE will change because as you get lighter, your metabolism will come down so youll need to reassess your calorie intake at regular intervals, which leads me on to the next point.
People Who Lose Weight Are Good At Tracking What They Eat And How Much They Weigh
Some of the most compelling research on what works for weight loss comes from the National Weight Control Registry, a study that has parsed the traits, habits, and behaviors of adults who have lost at least 30 pounds and kept it off for a minimum of one year. They currently have more than 10,000 members enrolled in the study, and these folks respond to annual questionnaires about how they’ve managed to keep their weight down.
The researchers behind the study found that people who have had success losing weight share a few things in common: they weigh themselves at least once a week. They exercise regularly at varying degrees of intensity with the most common exercise being walking. They restrict their calorie intake, stay away from high-fat foods, and watch their portion sizes. They also tend to eat breakfast. But there’s a ton of diversity as to what makes up their meals. And they count calories.
That last point is one that obesity physician and Diet Fix author Dr. Yoni Freedhoff dwells on. “The most important thing to start with is a food diary,” he said. “They arent sexy or fun, but before you start a diet, you need to know where youre at to know what you should change.”
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Psychiatrists And Drug Therapy
While the Food and Drug Administration has not approved any drugs for the treatment of food addiction, medication is another option to consider.
That said, medications are not guaranteed to work for feeding and eating disorders and tend to have side effects.
One drug to consider is approved by the FDA to aid weight loss and contains bupropion and naltrexone. Its marketed under the brand name Contrave in the United States and Mysimba in Europe.
This drug directly targets some of the brain pathways involved in the addictive nature of food. Studies suggest that it may be effective, especially when combined with healthy lifestyle changes (
So Is The Carnivore Diet Good For Losing Weight
Your body can put on a few pounds and may take time to adjust to a carnivore diet. Many people come from a vegan or restrictive diet, which could see you go up in size while your body recovers.
Fluid rebalancing can sometimes make you feel and look heavier. But overall, the carnivore diet is useful in losing weight and body fat.
However, its important to get your hormones checked by a health professional. Focus on how youre feeling to get an overall picture of your health.
Consistency is key. As research shows, changing to healthier eating habits can lead to many positive outcomes.
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Avoid Highly Processed Vegan Food
I know its easier said than done, but dont rely on too many processed foods because they can contribute to your struggle with losing weight.
These days, there are thousands of vegan products available on the market for us, but not all of these options are necessarily healthy.
Take for example a veggie burger. Some are full of unnecessary additives, highly processed compounds, chemicals, dyes and excessive amounts of sodium.
Youre Eating Foods That Dont Work For You
Maybe the title of my next book should be Try Taking a Break from Dairy. I probably wont sell any copies , but Ill help a lot of people.
Seriously, Ive heard from countless readers who busted through a weight-loss plateau by cutting dairy. I suspect that many of these folks are mildly to moderately intolerant of lactose and/or casein, and dairy is causing underlying gut issues or inflammation. The easy-to-consume calories in dairy probably dont help either.
Wait, youre saying, isnt dairy allowed according to the Primal Blueprint Food Pyramid? It is, but that doesnt mean it works for everyone. Dairy isnt the only potential culprit here, either, but its the one I see most frequently. Nuts are number two on the list, probably for the same reasons .
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Your Macros Are Not Right
In current times where low-carb, Keto and Paleo eating are all in vogue, more and more people are focusing on their macros, or how much carbohydrate, protein and fat they are consuming.
And sure, macros are important, particularly the amount of carbohydrate we consume. Too little carbohydrate for the amount of activity you’re doing will halt fat loss if you’re not eating a particularly low-carb diet such as Keto. While too much carbohydrate overall can, too, slow down fat metabolism.
The average person will successfully lose ½-1 kilo each week on a diet of 30-40 per cent carbohydrate or between 80-120 grams for the average female. So if you’re unsure as to why your reduced calorie plan is not yielding results, it may be worth taking a look at exactly how much carbohydrate you are consuming using a monitoring program such as ‘myfitnesspal’.
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You Make Quick Food Decisions
Itâs worth your time to plan out your meals and healthy snacks so youâre not tempted to grab something on the go. Even if you get enough activity, you can gain an extra pound or two if you tend to eat fast food or sugary snacks or sodas. Your body doesnât seem to treat these calories the same as energy you get from healthy foods — it breaks them down too quickly. Theyâre also low in fiber, so you donât feel full afterward and youâre likely to eat or drink more.
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The Basic Difference Between Weight Loss And Inch Loss:
- Weight loss: It is a decrease in body weight through diet and exercise.
- Inch loss: Losing fat from typical areas of your body such as waist, hips and thighs.
Inch loss is important if high waist circumference is more than 90 cm in males and 80 cm in females. It can affect your heart and other main organs with risk of heart disease and type 2 diabetes.
Weight loss scale misleads you, it only tells the weight but not the fat loss and muscle gained. The number on the scale includes muscles, bones, organs food and water. It isn’t a positive motivator.
You Have Poor Gut Health
An imbalance in your gut bacteria could have serious repercussions when it comes to your weight loss success.
“The microbiome plays a role in weight loss. If someone has a lot of bad bacteria , protein and fat digestion may be affected,” says Jeanette Kimszal, RDN, NLC, of Thyroid Nutrition Educators.
“Microbial imbalances can also affect hormones that increase hunger,” she adds, citing a 2020 study published in Preventive Nutrition and Food Science, which found that bacterial changes that alter peptides in the gut can increase hunger. And if you want to alter your microbiome for the better, check out the 20 Best Foods for Gut Health.
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You Overdo The Alcohol
Whether you like wine, beer, or mixed drinks, alcohol has calories that add to your daily amount. If you often have 3 or more drinks a day, youâre more likely to gain weight or be overweight, no matter what type of alcohol you drink. Stick to light or moderate drinking, like one glass of wine with dinner. That may actually help keep you from gaining weight.