Everybody and every body is different.
While we can have several underlaying reasons for not see the results we wish for, like health issues, genetics, etc, we can't blame everything on the circumstances.
In a lot of cases my clients coming to me saying they reached some results, but then the weight loss stopped, or they gave up and gained back. There are even people who say they tried everything but just not seeing the results.
Here are some reasons you should check out, and maybe can help you on the journey:
Cheating on your diet. No, I'm not talking about cheat meals or cheat days. We tend to underestimate the calories we are putting in our body on a daily bases. Like a tiny bit of oil in the pan: extra 100 calories, a handful of nuts, extra 4-600 cal. I'm not a fan of counting calories, but in the beginning it can be really helpful to weigh out your portions and track your foods in an app to see the reality. Later you will automatically know the portions and guess the calorie value more accurate.
Lying about foods. When I ask clients to write a food diary I don't ask it for myself. It is for you. If you eat chocolate, but don't write it in there you are not lying to me, but to yourself. Even if you are not working with a nutritionist or dietitian, don't lie to yourself. Little things and habits matter. You don't have to eliminate anything from your meals (until it doesn't cause health issues) just have to make the room for it in a smart way.
Not counting your drinks. Alcohol, sodas, fruit juices are all full of sugars, specially the juices that you don't prep at home but store bought. Don't be fooled by those beverages which are made with sweeteners, they trigger the hormones in your body the same way as sugars, and they are also artificial, so even worse for you. A lot of people make the mistake of logging their food intake but not their drinks, and believe me a lot can go wrong on that one.
Not sleeping enough. One of the biggest mistakes that anyone can make on their health journey. It causes problems in your mental health, causes hormonal imbalance, cravings, hunger, lower belly fat. Everyone has different needs, so it depends on you how many hours means well rested for your body, but seven is definitely the minimum. Also the quality of sleep is really important. Make your environment comfy, good bedding, well aired room with temperature around 18-20 Celsius, and black-out curtains if needed. Try to get to bed by 9-10 p.m.
Overestimating workout calories. That's another one that is better measured in the beginning, we tend to think that a 20 minutes run is equal for a big dinner, while it is burning around 2-300 calories and we eat 800-1000 cal with a bigger portion.
Eating junk foods. You can be in a calorie deficit with chips and chocolate, but it will totally screw up your metabolism and hormonal system. Also, does it worth? Eating real whole foods are so much bigger and satisfying portions, giving you all the nutrients and fibres your body needs. It will balance your hunger cues and help with intuitive eating.
Cutting too much. If you are cutting too much calories, then you will undereat and your metabolism and digestion will slow down, you will feel miserable and sick, and give up after a week. You need to know your BMR (base metabolic rate), take in consideration how much you move, and get the healthy amount of calories. From there this will be your maintenance, and you can go lower with 200-300 calories on a cut, or higher on a bulk.
Following others diets. Remember, what works for one person may not work for another. This is why you need a personalized plan based on your height, weight, shape, hormonal type, age, life circumstances, and so on. Trends will come and go, what's considered healthy today might not be tomorrow. Also celebrity diets have a time frame, but building healthy habits can help you life long.
Mental health. Many people don't consider mental health a diet factor. Though a lot of us tend to eat more when stressed, sad, or even just bored. It affects your sleeping, hormones, gut health, which all will lead to eating disorders on the long run. You can practice meditation, journaling, gratitude, or if things get serious, consider the help of a professional. It is not a shame to take care of ourselves.
Prioritizing others. I heard about a million time: "I can't loose weight, because I need to feed my family and they don't want to eat the foods that may help me, and I don't have the time/energy/mood to cook separately for myself". Yes I know this seems to be a hard issue, but there are solutions to this too. I usually recommend healthy, quick swaps for side dishes or snacks for those who don't want to cook separately, or portion control and balancing out with other meals if you really don't want to make the effort.
Hope these tips helped and realized some of the weak points. If you need any further help join our community on Instagram, or book a coaching session with me.
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