Still Not Lose Weight? These Dietitians Reveal 10 Reasons Why you are not Seeing Progress

    Abdulaziz Sobh

    You are doing everything possible to lose weight: carry healthy food, make smarter choices while dining out and exercising. But if you still do not see the progress, you could be taking your own path and not realizing it.

    Even when people make a conscious decision to lose weight, they may be misinterpreting what is needed to lose weight and see that the number on the scale falls. These dietitians explain the most common mistakes people make when trying to lose weight. Scroll, take note and avoid these on your own weight loss journey.

    You go overboard in "healthy" foods
    The first thing he did when trying to lose weight was to load healthy foods. The problem? Even healthy meals can be caloric if you eat too much of them. Think of salad dressings of avocados, hummus, and oil. Actually, you still need to eat in a calorie deficit to lose weight, no matter how healthy your diet is.

    "What I see most often is the idea that eating 'healthy' is all someone has to do to lose weight," said Allison Childress, Ph.D., RDN, CSSD, Assistant Professor of Health Sciences at POPSUGAR. Nutrition at Texas Tech University. "I have patients who say: 'I'm eating healthy, I stopped drinking soda, I ate fast food, I started drinking more water, etc.' However, what they are not doing is creating a calorie deficit. "

    Eating healthy is good for getting adequate macro and micronutrients, but that does not necessarily mean you are eating in a calorie deficit.

    "We must be aware that adding 'healthy' foods to our diet can be beneficial, but we will only lose weight if those" healthy "foods have fewer calories than we already ate," he explained.

    You are eating very few calories
    Although it is important to eat in a calorie deficit, you can go too far and eat very few calories. This will definitely sabotage your efforts to lose weight.

    "This can actually slow down the metabolism and cause your body to conserve fat reserves, your body perceives that it is starving, so it clings to fat to ensure survival," said Sarah Reuven, MS, RDN, to POPSUGAR. "Making sure you consume enough calories to maintain good energy during the day and eat a combination of lean proteins, many non-starchy vegetables, healthy fats and whole grains is the best way to ensure that you meet your weight loss goals."

    You have an all-or-nothing approach
    "The number one mistake that people make in their efforts to lose weight is to take an all-or-nothing approach," Charlie Seltzer, MD, a weight loss specialist, told POPSUGAR. "Going 100 calories over your goals is not the same as having 800 calories over your goals, the thought should be to control the damage, not be perfect."

    In addition, many people assume that if they give themselves to a banquet or cheat a meal, their whole day is ruined and they continue to eat poorly. Instead, take each meal as a new opportunity to eat well and eat within your calorie budget.

    You do not track your food
    You should not feel that you need to eat a perfect diet all the time to lose weight. However, when you deviate from your plan, you should still control your calorie intake and keep track of what you are eating.

    "Since we know that tracking food increases the likelihood of success exponentially, not following up when you deviate from your plan is horrible," said Dr. Zeltzer. He explained that if you eat an average of 1,600 calories a day but spend more than three days a week and your weight is still low, maybe you could increase your caloric goal and still lose weight.

    "But this only works if you know how many calories you've spent," he explained. "There is also a subconscious component, which can prevent someone from having that extra donut right before bed if they know they have to trace it."

    You avoid fat
    Yes, foods with fat are also very caloric. But that does not mean that I should avoid this important macronutrient altogether.

    "Avoiding fat and concentrating completely on low-fat or fat-free foods is, in my professional opinion, the best way to sabotage efforts to lose weight," Kylene Bogden, RD, told POPSUGAR. "It leads to a constant state of never feeling satisfied and poor control of blood sugar, the two most important keys to weight loss."

    Maria Zamarripa, MS, RD, agrees. "By including sources of fat such as nuts, seeds, avocados, olive oil and avoiding processed options low in fat, you are much more likely to reduce sugar cravings and eat fewer calories from junk food later in the day," he said. Maria.

    Keep in mind that, although these foods are satiated, it is still easy to overeat. Make sure you still stay within your daily calorie allowance to create a calorie deficit and, in fact, lose weight.

    You eat too many healthy fats
    On the other hand, you can eat too many healthy fats and end up in excess calories, leading to weight gain.

    "We all know that healthy fats are good for you, but they are also a high-calorie food," explained Sarah. "Taking into account portion sizes and not overdoing avocado toast, nuts and almond butter can help you achieve your weight loss goals."

    You try to jazz up food for Instagram
    You already know how a perfectly covered acai bowl or an ice cream yogurt dessert on social networks is aesthetically pleasing. But if you are actually planning to eat that food, you may be consuming too many calories.

    "For example, 3/4 cup of yogurt with 1/4 cup of fruit is about 210 calories," said Monica Polangan Moreno, MS, RD, nutrition consultant at RSP Nutrition. "Sprinkle the gorgeous colorful ornaments, which are nutritious, such as 1 teaspoon of hemp, 1 teaspoon of chia, 2 tablespoons of almond butter sprinkled, 1 teaspoon of bee pollen, 1 teaspoon of flax and 1 teaspoon of chocolate chips, and more than double the calories, we always encourage whole foods, dense in nutrients, but there's too much of something good. "

    Also, it's not a shame on Instagram what you actually ate, even if it does not include a lot of colorful ingredients.

    Does not drink enough water
    Yes, yes, you've heard it all: drinking enough water is essential for proper hydration, healthier skin and, yes, to lose weight. But it's true, and you'd be surprised how many people do not drink the 64 ounces of water recommended per day.

    "Inadequate hydration is a nightmare when it comes to losing weight," Kylene said. "The lack of fluids is often confused with hunger."

    Drinking enough water is also essential for your digestive system, and if you are working hard, you will have to drink even more.

    You do not have enough sleep
    Many people ignore their sleep habits and do not factor sleep into their weight loss plan. In fact, a proper sleep is an essential principle to lose weight.

    "Studies show that lack of sleep can directly affect your weight by increasing nighttime snacks, especially high-carbohydrate snacks, and by choosing larger portions," Sarah explained. "Sleeping too little also increases your body's cortisol levels, a stress hormone that tells your body to conserve energy, which ultimately leads to your body staying on extra fat."

    Try to sleep around seven hours a night. And if you have trouble falling asleep, try these four ways to sleep more.

    Try to overcompensate with exercise
    Yes, exercise is essential to help you lose weight, burn calories, help you build lean muscle and speed up your metabolism for a subsequent burn. But exercise should not be your only method to lose weight. In fact, some people who exercise even rigorously find that they gain weight.

    "The really intense exercise, like the training field and the race, are incredible for health and weight loss, but if you give it a milkshake afterward, you may have calmed down what you just burned," he explained. Monica Instead, recommend eating a piece of cheese after a workout, about an ounce, to go to your next meal.

    Intense exercise, like running, also increases your appetite, so keep in mind how many calories you are eating in a day. Being active is great, but it does not give you the license to eat whatever you want; make sure that you are still carrying nutritious food and eating in a calorie deficit.


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