How many times have you started your diet regime all over again?
If you are like most of my clients, probably every January.
There is a big chance that you are on a diet now and that you are trying to get rid of fat layers and get ready for the summer and short sleeves.
Maybe you’ve tried some popular diet, or you simply eat less, but the task is the same-eating fewer calories, spending more calories or making your body burn more fat.
If you work out regularly and if you spend a lot of time outdoors the weight loss process will be easier. (1)
But, diet is the most important thing to consider if you want better results.
Perhaps you think that you follow all the rules of your diet or you have a feeling that you eat little because you cut out food high in calories.
Or you don’t eat late at night.
But there are many small mistakes that people make while being on a diet.
These diet mistakes can slow down or even stop the weight loss process.
So, what are the reasons why you are not losing weight?
1. You drink too many calories
If you limited your intake of food and you are careful with your choice of ingredients you should be aware that you can intake many calories through different kinds of drinks.
When you are on a diet the best thing to do is to cut out fruit juices, sodas, and other high-calorie beverages.
So, drink only water, tea, or coffee with no milk, cream, or sugar.
2. You eat good ingredients, but you put wrong toppings
Many hidden calories are in different dressings or sauces that you use when you prepare a meal.
Even though your main course follows your diet regime, the salad dressings etc. may contain many calories, so you get extra calories and you aren’t even aware of that.
3. You snack between meals
Be careful with your snacks between meals because many snacks can slow down your diet.
When you are hungry you may reach for any kind of food not even noticing and you can add calories that you previously avoided by intaking healthy ingredients.
4. You starve
This is one of the most common reasons why you are not losing weight.
If you decrease the number of calories especially the ones that come from proteins, you put your body in a position to fight for survival.
In that case, your body stores fat layers rather than spending them.
Furthermore, your body starts using amino acids from your muscle tissues and spends them for energy.
In that way, your metabolism slows down, and it gets harder to lose weight.
On the other hand, the more muscle tissue you have the faster your metabolism is and it’s harder to form fat tissue.
A successful weight loss means reducing calories for about 500 Kcal a day for a start.
Also, you shouldn’t reduce the intake of proteins, on the contrary, you should increase it.
5. You overeat
Every time you want to forget about your diet and eat whatever you want, you may be further from the wanted results.
Many focus on eating very little food for a couple of days and then compensate for all those days in one evening when they start bingeing on food.
Afterwards, they continue their strict diet for a couple of days and then again start overeating.
If you do that, you only make it worse for your body, and you aren’t eating less, nor intaking fewer calories.
6. You eat fake healthy foods
The most common thing to hear when you are on a diet is that you should eliminate bread, pasta, and similar and you should eat “healthy” ingredients.
However, many don’t have a clear idea what’s healthy and what’s unhealthy and they don’t know that many ingredients can make you fatter.
There are fake healthy foods hidden under healthy food labels.
It’s common to see people on a diet eating more fruit, “healthy” crackers and other ingredients that have the same caloric value, so keep in mind that they also slow down the weight loss process.
7. You eat processed food
Cut out all kinds of processed food.
Also, try to cut down the intake of potatoes as much as possible.
Potatoes increase the insulin level very fast and block the fat burning process.
So, you should choose whole-wheat bread, oat cereals, brown rice, even beans when you want to intake good carbs.
8. You eat too fast
If you tend to eat very fast and voraciously then you might have a problem.
You eat a lot of food until your brain realizes that you are not hungry anymore.
Put your utensils down after every bite and take a sip of water.
9. You are sleep deprived
A lack of sleep can significantly slow down the weight loss process, believe it or not.
Researchers discovered that if you sleep less than 7 hours a day your insulin and glucose levels can increase, which is very bad when you are trying to lose weight.
Solution: Make sure you sleep 8 hours every day.
10. You are too confident
You lose 5-10 pounds and you think: that’s it, I got this.
The next thing you do is get back to pizza and beer, and then you gain back your lost weight.
Solution: After losing 10 pounds revise your diet and training and set new goals, and then a new strategy.
If you decide that you’ve lost enough weight you need to have a plan to keep the wanted weight.
You won’t get anywhere if you regain the lost pounds.