Many of us try and try and try to lose weight but all our efforts seem to be in vain…why does nothing work!
If you’ve ever felt this way, I can assure you you aren’t alone. I receive countless messages on this very subject every week! So I’ve compiled a list of the nine most frequent reasons I see as a coach why diets fail.
If you’re struggling and not sure why can’t reach your goals, hopefully one of these nine possibilities will speak to you and spark a change in your habits so you CAN reach those goals!
9 REASONS YOUR DIET ISN’T WORKING
1. You keep looking for quick fixes and shortcuts. While “7 lbs in 7 days” sounds amazing, what happens after the 7 days are over? The quick method of losing weight will inevitably backfire because it’s not sustainable. Breaking lifelong bad habits and establishing new, sustainable behaviors takes time. Remember, the goal isn’t just to lose the weight, the goal is to keep it off long term.⠀
2. LBTs… licks, bites, and tastes. Ohhhhh, this one gets me! A lick of the spoon after I’ve just made my kids a PB&J sandwich, a bite of the kid’s plates after dinner (4 plates add up!), or a taste of the brownie batter you’re baking for the kids school party or church potluck, they all contain calories and they all add up…quickly! Too many of these extras can easily bump you out of a caloric deficit and stall your progress.
3. You’re eating out too often. Even if you opt for the “healthier” options, the average restaurant-prepared meal contains 200-400 calories MORE than the same meal cooked at home. Portions are larger and chefs will often use higher amounts of fat during cooking. Look up restaurant nutrition I DJ before you order and as often as possible, prepare your meals at home. A little extra time goes a long way I’m saving you $ and inches on your waistline. -⠀
4. Too many “cheat meals” and extra snacking/ drinking on weekends is undoing all your hard work. It’s not enough to put in the work Mon-Thurs, then let loose the rest of the week. All those extra calories add up fast, and it’s easy for one night of indulgence to completely undo all the hard work you’ve put in during the week. This may also indicate that your Monday to Thursday is too restrictive if you regularly binge in the weekends. ⠀
5. Stress is one of the number one causes of fat gain and inflammation. Not only is it a common trigger of binge eating, it activates production of the stress hormones cortisol and aldosterone, which promote fat gain especially around the midsection, making fat loss extremely difficult. ⠀
6. Lack of sleep is another main cause of inflammation, which can also increase cortisol production and decrease insulin sensitivity (ie. your body’s ability to utilize carbohydrates as energy). It can also affect your body’s hunger hormones, leading to increased appetite and extra snacking.⠀
7. Calories are NOT created equal. A diet rich in nutrient-dense, whole foods will ALWAYS yield better results than one filled with highly processed snacks, sugar, alcohol, and artificial junk – even if it fits your macros.⠀
8. You’ve been dieting too long. You’re over-trained, your metabolism is depressed, your hormones are unbalanced, your digestion is suffering and generally, you’re feeling pretty run down. It’s normal to feel hungry and fatigued while dieting, but if you’ve been feeling this way for a LONG time and results are simply not happening, it’s likely time for a diet break. Reduce your training and take your calories back up to maintenance. Not only will you feel better, your body is more likely to respond positively once you are ready to start dieting again.
9. If you’re regularly experiencing bloating, cramping, and irregularity, it’s a sign your digestive system is out of whack. A healthy GI is critical for adequate nutrient absorption, resulting in better overall health and more efficient fat loss. ⠀
If you feel like any of these effects you and you’d like to work together to make your weight loss goals happen, ! I’m taking 2 more clients for November. Get started now and be one step ahead in the new year!