You’re choosing healthy foods, you’re exercising, you’ve cut out your late-night cookie habit, but the number on the scale isn’t budging. Sound familiar? This diet head-scratcher happens to the best of us. Here are some reasons why you may not be losing fat from your body.
Not Paying Attention to Calories
Even healthy food contains calories. Choosing nutritious foods is smart, but just because they’re good for you doesn’t mean you can eat unlimited amounts and continue losing weight. A dinner of salad, salmon, and whole-grain pasta is certainly healthy, but don’t discount the numbers. A 6-oz. salmon fillet with two cups of whole-grain pasta clocks in at about 700 calories; a salad of lettuce and tomatoes with a tablespoon each olive oil and vinegar brings the total to well over 800 calories.
Fat loss is not only primarily a numbers game: calories in versus calories out. It requires understanding your fat burning capability when your burning fat as fuel and when your not. So choose nutritious foods, but count those calories and be mindful of “food fakers” with a health halo. And when you count the calories make sure you’re meeting your weight loss calorie goal. Therefore this critical to remove the hit or miss guesswork before you start.. get a metabolic test know your own individual numbers and understand what type of exercise suits your body type fat-burning ability.
Overcompensating for Exercise
Great your exercising, fitting in a run, bike ride or HITT session but don’t consider it a free eating pass. It’s easy to miscalculate how many calories you’re actually burning. Your gym may promise that you’ll burn 500 calories with an hour of spinning but every person is different. You might burn just 300 calories.
For the most accurate info, wear an activity monitor that tracks calorie burn. And remember, if you reward yourself with a treat equal in calories to the calories you burned, it’s as if you never burned any calories at all.
Not Counting Condiments Sauces and Garnishes and Other Extras
A single tablespoon of ketchup on your eggs or burger adds around 20 calories (and most likely you’re using more than one tablespoon). An ounce of half & half (the kind you splash in your coffee) has about 40 calories and 3.5 grams of fat. A tablespoon of mayo adds 90 calories and 10 grams of fat to your sandwich. Even if you’re being super careful about your choices, it’s easy to forget about the little extras.
These items aren’t off-limits, but they definitely count, and the numbers add up. So keep track of everything you eat and sip. Ignorance is not bliss!
Here’s the problem: You never know exactly what’s in your dish. Even if the restaurant/Takeouts provides nutritional info, those are just estimates based on precise recipes passed down by the folks in charge. Do you really think every member of the kitchen crew is weighing and measuring each ingredient?
Now, there’s nothing wrong with dining out, especially if you ask questions and make smart choices. But if you find that the number on the scale won’t budge, you might want to consider cutting back.
Eating Too-Good-to-Be-True Foods
Do you regularly munch on some amazing snack you discovered? You know, the one with stats that are almost too good to be true? Whether it’s an 80-calorie fudge brownie or a monstrous bag of chips claiming only 150 calories, it’s possible your snack stats aren’t exactly right.
Labels aren’t always accurate, especially when products come from our small mom-and-pop shop pals. If something seems too good to be true, it probably is.
You’ve definitely heard this before, but it bears repeating: Watch your portion sizes! Sure, that cereal box says 110 calories, but check the portion size and then check how much you’re routinely pouring in your bowl. Another portion trap? Packaged snacks that look like single servings but are actually 2 to 3 servings. Read labels carefully to make sure you’re not reading them wrong.
Falling Into the 0-Calorie Trap
Don’t consume unlimited amounts of “zero calorie” foods. As long as a product has less than 5 calories per serving, companies are allowed to round down to 0 calories per serving and often the official serving sizes are unrealistically small. Watch out for salad dressings, sweetener packets, and cooking sprays especially.
Drinking Your Calories
What has more calories? A 12-oz. glass of orange juice or a dozen almonds and a medium orange? That innocent little glass of OJ has around 165 calories, while the nuts-and-fruit combo clocks in at around 140. And the food is probably a whole lot more satisfying. The moral of this story is to be careful about what you drink.
You’re choosing healthy foods, you’re exercising, you’ve cut out your late-night cookie habit, but the number on the scale isn’t budging. Sound familiar? This diet head-scratcher happens to the best of us.
At Human performance Ireland we measure how well your body burns fat, determine what caloric reduction your body needs to lose weight and can personalise a 30 day nutritional programme to burn that fat in ground breaking time. Plans are delivered in under 24 hours.
Human performance Ireland is results based, scientific and appropriate to your lifestyle. We debunk myths, give facts and evidence-based advice and always employ a pragmatic sensible approach. Utilising a ‘food first’ approach, we will never try to sell or recommend supplements or meal replacement weight loss products. Instead we devise a plan with real and nutritious healthy foods.
We believe that working closely together we will reach the weight loss results you are looking to achieve. We would never pretend it’s easy, instead we pride ourselves on offering continual support and encouragement to keep you motivated and focused.
So don’t delay and book today.