10 Reasons You’re Not Losing Those Last 10 Pounds from 10 Reasons You’re Not Losing Those Last 10 Pounds
10 Reasons You’re Not Losing Those Last 10 Pounds
You made changes to your diet, you work out regularly and you have lost a significant amount of weight; but now you’re stuck, it feels like no matter what you do those last 10 pounds they just won’t fall off.
Michelle Roots, resident fitness expert and trainer for Trainerize, says that “many individuals solely rely on reducing daily calorie count for weight loss.” She explains, “this will work during the initial stages of weight-loss; however, as you get closer to the end goal it's important to track the percentage of proteins, carbs, and good fats.”
1. Not drinking enough water
At times you may mistake thirst for hunger, especially if you are not drinking enough water throughout the day. “Try to drink water prior to eating a meal and during to help fill you up. This can often prevent over eating during meals and snacks, says Michelle Roots, resident fitness expert and trainer for Trainerize.
2. You are eating until you are full
“It's still important to eat until you are only 80% full and try to slow down when eating,” says Roots. If we rush and eat quickly, the stomach doesn’t have enough time to send the “full signal” to the brain. “If you are eating every 3-4 hours you should allow yourself to get a little bit hungry and avoid that feeling of ‘I ate too much,’” she adds.
3. You are not getting enough protein and need to check in on your macronutrient intake
Many people solely rely on reducing daily calorie count for weight loss, Roots says. “This will work during the initial stages of weight-loss; however, as you get closer to the end goal it's important to track the percentage of proteins, carbs, and good fats.”
--Wondering what the best carbs for weight loss are? Click Here.
4. You are snacking too much
“If you find yourself snacking a lot between meals, even if it is on ‘healthy’ foods, this can add up quickly throughout the day,” says Roots. If you find that you are hungry between meals and you feel the need to snack every hour you are either “not eating enough during your meals (try adding more protein), you are not drinking enough water, or you are just simply snacking because you are bored,” she adds.
--If you’re snacking too much click here for 5 Ways to Trick Yourself into Eating Less.
5. You are not hitting the weights
So far, you have been able to lose weight by doing cardiovascular exercise only, but now that you’re struggling with losing those last 10 pounds, it may be a sign that you should start a strength training routine. Roots explains that “muscle mass burns more calories that fat, therefore the more muscle mass you have on your body, the higher your metabolic rate will be (you will burn more calories!).”
6. Your portion sizes are too large
It’s important to practice portion-control for weight loss, because it is possible to over eat with healthy foods. “Be sure to watch your portions sizes and balance of macronutrients (proteins, carbs, and good fats) in each meal and snack because sometimes healthy calories can add up fast (especially good fats like peanut butter and tasty avocado!),” says Roots.
--Always Hungry? Click Here to find out why.
7. You are skipping meals
Many people make the mistake of thinking that skipping meals will help with weight loss, but the truth is that it’s not a good idea. Individuals who skip breakfast end up consuming more calories later in the day. Roots explains, it’s important to “set a solid foundation in the morning to not only tell our bodies we are awake and to kick start our metabolism, but to give us energy and prevent binge eating later in the day.”
8. You are stressed or not sleeping enough
9. You are drinking your calories
Don’t overlook the calorie content of alcohol, soda and fancy coffees; those extra calories each day can have a negative impact on your weight loss goals. “One other thing to watch is how many calories are in your protein shakes and smoothies! It's very easy to add too many ingredients turning your healthy shake into the calorie content of 2 whole meals,” says Roots.
--Just because it says “diet” or “low-fat” doesn’t mean it’s healthy for you. Click here for the 15 Diet Foods that are the WORST for Weight Loss
10. You aren't doing interval training