“I’ve attempted eating right and working out, but I’m not slimming down! What am I doing wrong? Please help!”
We get this question practically every day from girls who are frustrated with their slow or complete lack of progress in fat loss. Regrettably, it’s basically impossible for us to determine what is off regarding your diet and exercise because we cannot SEE what you’re doing. Try doing your very own evaluation with this checklist!
- Are you eating below your calorie maintenance? Learn how many calories you need to keep your current weight, and lower that by 300-500 calories. This is a calorie deficit. Do not go below 1300 calories; there is no need to starve to reduce weight. Logging your food consumption in a phone app or journal is a good way to keep track. If you have actually been eating super low calorie for an extended period of time, your metabolism might have adjusted to that. Cycling carbs/calories is an excellent way to overcome this.
- Are you working out intensely enough? 100 jumping jacks or 15 minutes of running does not make much of an impact on your daily calorie expenditure. You do not need to spend hours in the gym to get a good exercise. Lift heavy weights and incorporate high intensity interval training (or HIIT, for short) cardio into your workout routine if you have not already. Both can be done successfully in a short period of time.
- Are you consuming the right portion sizes? It’s incredibly easy to go overboard on portion sizes without understanding it. Up until you get good at eyeballing it, measure your portions (especially with healthy fats). You can use measuring spoons and cups, and a food scale (can be purchased at Wal-Mart or other inexpensive stores with cookware).
- Are you honestly choosing healthy, wholesome foods? Be honest with yourself. Were those “healthy whole wheat crackers” actually what you should have been snacking on, or would some veggies or fruit been a better choice? Avoid processed, packaged foods like chips, crackers, candy, and cookies. Choose wild/organic lean proteins, vegetables, fruit, and healthy fats like nuts, olive oil, avocado and natural nut jars of butter. (It’s not that you can never have candy or crackers again. Remember, moderation is crucial!)
- Are you regularly using condiments and other adders? Ketchup, mayo, half and a half, milk, salad dressing, marinades, sugar and other things people add to food add up FAST. The calories in this stuff are just as fattening as calories from regular foods.
- Are you consuming a lot of sugar? Sugary foods are generally not ideal for weight loss. Once again, moderation is key!
- Are you consuming a great deal of alcohol? If yes, try to restrict your consumption. Alcohol can be a big antagonist for weight-loss! Specifically, those delicious fruity drinks that are loaded with sugar!