A dietitian has shared 10 reasons why you’re not losing weight, and it all started with falling out of a car over the weekend.
Leanne Ward, from Brisbane, says the single most important thing for weight loss is consistency, but too many of us are not honest with how much we eat and how often we move when we want to lose weight.
The fat loss specialist says he usually has clients who want to lose between five and 10kg, and they always struggle to lose the last 1-2kg.
Leanne says her tips will help you stay on track.
A dietitian has shared 10 reasons why you’re not losing weight, and it all started with falling out of a car at the weekend (Leanne Ward pictured)
1. You are inconsistent
The first reason Leanne says you’re not seeing results is because you’re not hitting anywhere near as consistent.
‘If you’re fine Monday to Friday and then completely off on the weekend, then that’s not enough,’ he said on a recent episode of the podcast.
‘Two days is enough to kick you out of a deficit and you might eat and drink more than you thought over the weekend.’
Instead, he advocates keeping an honest food diary for two weeks, so you can see all the inconsistencies in your diet.
You’ve probably noticed a few bad habits, whether it’s that second glass of wine on Thursday night or a muffin breakfast when you’re in a rush on Friday.
Dieticians (pictured) too often say that it’s the weekend that affects our fat loss journey, because we have big lunches and eat out and lots of drinks
2. Weekends make it difficult for you
In the same way that consistency is king, Leanne explains that too often weekends lead her clients astray.
‘Weekends are a normal time when we lose structure, consistency and we don’t eat at home too much,’ says Leanne.
‘When you don’t cook the food yourself, you always find that things have been added to it to make it tasty.’
The easiest way to combat this is to try and take it into account.
For example, if you’re going to eat more on the weekend, maybe skip the snacks.
Alternatively, go to lunch and dinner if you want to drink a little.
3. You are eating healthy food, but you are not in a deficit
The ‘golden rule’ of weight loss, Leanne explains, is being in a calorie deficit.
This means eating less food than your body needs.
‘If you’re not losing weight, you’re not in deficit,’ he says.
The opposite of a calorie deficit is a calorie surplus, and if you want to stay at the same weight, you need to be in ‘maintenance’.
4. You are eating without feeling hungry
Although many of us think we only eat when we’re hungry, in fact Leanne says too many of us experience ‘head hunger’ rather than true ‘belly hunger’.
‘Head hunger is eating when you’re bored, sad or happy,’ says Leanne.
‘But it’s important to remember that no amount of food will really satisfy you if you’re not hungry in the first place.’
5. You’re tracking wrong
Many people use apps like MyFitnessPal to track their intake, but then they’re surprised when they don’t lose weight.
The dietitian says to keep in mind that you may be underestimating how much you’re eating when you put it into the app, and you may also be adding cheeky extra handfuls and bites here and there.
6. You have miscalculated your needs
‘Find a calculator online and add your height, weight, age, activity level and body fat if you have it for the most accurate calculation for your body,’ says Leanne.
Then, remember you need to eat in a 10-20 percent deficit to lose weight.
Leanne says make sure you enter the information as accurately as possible for the most accurate results, as too many of her clients get it wrong.
‘Most of my clients have desk jobs and think they’re getting plenty of exercise by doing 30-45 minutes of exercise every day, but moving your body for half an hour out of 24 just isn’t enough,’ Leanne (pictured) says
7. You think you move more than you do
When it comes to activity, Leanne says more people than not think they move more than they actually do.
‘Most of my clients have desk jobs and think they are getting a lot of exercise by doing 30-45 minutes of exercise every day, but moving your body for half an hour instead of 24 is not enough,’ she says.
On the other hand, if you want to get more out of your weight loss, Leanne says you should make sure you get about 10,000 steps in as well as your exercise.
‘Measures are greatly underestimated for weight loss,’ he says.
8. You make critical health decisions when you’re rejected
The main reason many of us don’t lose weight is because we sabotage ourselves by making big health decisions when we’re tired, says Leanne.
You are much better off making good healthy decisions earlier in the day because you are more likely to stick to them, rather than leaving your decision until 9pm when you are likely to be tired and emotional.
‘Map out your day and make smart, informed decisions ahead of time,’ says Leanne.
This should contribute to weight loss in no time.
9. You need to rest
Often when we lose weight, it’s because we just need a break.
‘If you’ve been consistent for four weeks and the scale is still stuck and won’t budge, that might be a sign you need to take a break from dieting or try a reverse diet to eat more for a period of time,’ she says.
‘Too many of us push through the fat loss phase and don’t get the results we need. Then you can go back into deficit, but give your body the fuel it needs when it needs it.’
Leanne (pictured) also says sometimes you need to take a break from your weight loss goals to see the best results
10. You give up too quickly
Finally, dietitians explain that weight loss and fat loss in particular take time.
When you start the diet, Leanne says you shouldn’t use the scale for two weeks because you won’t see any results.
Meanwhile, if your weight loss goal is 10kg, keep in mind it could take up to six months.
‘Take a lifestyle approach and do something sustainable for a good period of time,’ he said.
‘A lot of fat loss happens in the background and you don’t see it at first on the scale.’