You’re doing everything right and your diet isn’t working. Is it your fault? Are you doing something wrong? Did you choose the wrong weight loss plan? Are you simply meant to be overweight? The answer to all of those questions is probably no.
No matter what diet you’re on, no matter which weight loss expert you follow or workout program you practice, the secret to weight loss success is finding the right energy balance.
You’ve got to burn more calories than you consume. But it’s more complicated than it sounds, because there are many factors that affect both your energy input (calories consumed) and your energy output (calories burned).
So, why isn’t your diet working?
There are many factors that affect your daily calorie intake. Any of them could be the reason that you can’t lose weight. Most likely, the problem is a combination of several factors. Evaluate each of them to see where you can make adjustments.
Hunger Feeling hungry is the most obvious reason that we eat. But oddly, it is often not why we eat. If you find yourself eating too often or eating meals that are too big, you may be able to curb hunger with different food choices. Pick foods that are higher in fiber and build meals around protein. These strategies will help you to feel full longer.
Boredom Mindless eating happens when we’re bored and we need a distraction. It’s one of the most common reasons we eat when we’re not hungry. So what’s the solution? Find another distraction (call a friend or go for a walk) or eliminate your access to food when you know you’re going to be bored.
Low fat pitfalls Foods that are high in fat contain more calories. But many times these foods are more satisfying than low fat foods that are high in sugar. So what’s the better choice? If you can eat a small serving and be satisfied, choose the higher fat option. But if you’ll be tempted to overeat, choose the lower fat, lower calorie option. Either way, exercise moderation and use portion control techniques even if you think a food is diet-friendly.
Meal frequency Eating more often may help you to avoid binge eating at mealtime, but eating more often also increases your chances to consume too many calories. If you eat 2-3 large meals during the day and snack often because you’re hungry, try 4-5 smaller, calorie-controlled meals. On the other hand, if you have a meal every three hours and you’re not losing weight, you may be eating too often.
Stress Many of us manage emotions with food. Food provides comfort, often gives us a sense of control and is a source of enjoyment. But those comfort calories add up. If you suspect that emotional eating is derailing your diet, consider healthy alternatives reduce stress. Take yoga, reach out to friends and family for support or find a behavioral health specialized who has expertise with food-related issues.
Fatigue What do you do when your body begins to lag in the afternoon? I don’t know about you, but I head to the kitchen. It’s natural to look for energy (i.e. calories) when you need a quick pick-me-up. The problem is that when your activity level lags, the worse thing you can do is consume more calories. Before you grab your late afternoon snack, ask yourself if you are responding to hunger or fatigue. If you’re tired, take a 15 minute nap!
Portion size Almost all of us make portion size mistakes all day long. If your diet isn’t working, get a small digital scale and start to measure each portion of food. Chances are good that you are eating more than a single serving of many foods, like cereal, bread or popcorn.
Food choices Many dieters fall victim to the health halo effect. That is, they consume too many calories from foods that they think are healthy. Avocados, for example, are full of healthy fat. But there are too many calories in an avocado, so you need to eat them in moderation. Remember, any food that is consumed in excess will cause weight gain – no matter how healthy it is.
Comments are closed