You don’t have to be on a diet to lose weight…

But you do have to be aware of what, how much and how often you eat!  One of my clients told me the other day that she doesn’t think she can lose weight because she doesn’t want to go on a diet.  My answer: THAT’S OKAY, no one is telling you you have to go on a diet!  But if one wants to lose weight they must CHANGE their eating habits…after all a sign of insanity is eating/doing the exact same thing over and over again and expecting a different result, make sense?

Whether you’ve been struggling to lose weight, have tried every diet there is out there or you are trying the lose the last 10-12 lbs here are 10 reasons why you might have a hard time losing weight:

1- You’re not tracking your food/drink intake: I believe that the BEST tool to help you lose weight is to WRITE IT DOWN and better yet SHOW AN EXPERT!  A food journal is the ultimate and number 1 way to keep track of what you are putting in your mouth.  If you haven’t tried this yet DO IT! Try it for 3 days at a time. Personally I have had great success with this as have my clients who have a food journal.  If you have a trainer or are seeing a dietician SHOW THEM your food journal and they can help you out with ways to improve your eating habits.

2- You can’t stop snacking: This is probably boredom and not hunger. Fill up on raw veggies like carrots and cucumber, and hot drinks – they’re more filling than cold. Also, drinking a glass of water with your meals will help you feel fuller.

3- You’re eating too much/portions are too big: You might be eating the right foods but just too much of them. Protein (meat, fish, chicken) should be the size of your palm. A serving of salad and vegetables should be as much as two cupped hands. A portion of cheese needs to be the size of your thumb.

4-You’re actually thirsty not hungry:Many of us mistake thirst for hunger, so whenever you think you want more food have a drink first, then see how you feel.

5-You’re not eating enough/often enough: Your body thinks you’re starving it so it holds on to fat to survive. Then when you start eating again it’s so confused that it keeps hold of any fat that you eat, and then you put on more weight than you lost originally. Stick to a balanced eating plan, eat every 2-3 hours and don’t wait until you’re starving before you eat.

6-Stress is making you fat: There are two ways stress can make you fat: you eat more when you’re worried about something and when you’re stressed your body makes more of a hormone (cortisol) that actually stores fat. There’s nothing like working out to help beat the blues/reduce stress and burn calories.

7-You have a hard time staying/getting motivated: If you haven’t set yourself a realistic goal then you’ll easily feel down when you don’t reach it and give up. Start off with a small goal, even just a pound, and you’ll soon feel more able to stick to your healthy eating plan.  It also helps to do it with a friend OR seek out a trainer 😉

8-You’re skipping breakfast: You know how I feel about this, DON’T DO IT!! Skipping breakfast is the WORST thing you can do to your metabolism and you’ll end up eating more later in the day, etc etc…long story short EAT BREAKFAST!! And of course make sure you eat protein at breakfast 🙂

9-You’re not really eating healthy: I can’t tell you the number of times people have told me they were eating healthy, only to find out that their diets were filled with processed foods once they showed them to me. Make sure you’re eating whole foods. The problem many people don’t realize is with their grain consumption. Not all grains are created equally. Cereals and breads can do more harm than good. Stick to whole grains. That means there should only be 1 ingredient (oats, wheat, etc).

10-You’re being impatient: It’s been a month and you’ve lost 5 pounds or less. Great! Or is it? To many, this is a failure. They aren’t getting back what they put in. Give it some time. Get it out of your mind that weight loss is a week to week event. Be happy about what you’ve accomplished. Progress is progress. Keep it up and it accumulates over time. Remember in most cases it takes:

– 2 weeks for you to start feeling better
– 4 weeks for your clothes to start fitting better
– 6 weeks for you to start seeing results
– 8 to 10 weeks for others to start noticing changes

Just like I tell my clients, friends and family over and over again- successful long-term weight loss doesn’t come from dieting, it comes from changing your lifestyle. If you’re the person who jumps on and off diets, you need to take a different approach to weight loss – one that focuses on lifestyle changes. Weight loss is a side effect of healthy living which includes clean eating and regular exercise.

Are you in for the long haul and working permanently change your lifestyle? Or are you content being a yo-yo dieter?

Les 🙂

 

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4 thoughts on “You don’t have to be on a diet to lose weight…

  1. fitandhealthmag says:

    People with sedentary lifestyles will greatly benefit from this article, since they don’t have to be on a diet if they want to be fit and healthy. As long as they eat right (not too much), watch their meals, they’ll be feeling great.

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