THIS COULD BE THE REASON!
SERIOUSLY, I KNOW YOU’RE REALLY TRYING WITH CUTTING BACK ON CALORIES, REDUCING FAT INTAKE, AND EXERCISING MORE. BUT YOU MAY BE DEFEATING THE PURPOSE BY MAKING A FEW COMMON MISTAKES – SOME INGRAINED HABITS THAT ARE DIFFICULT TO BREAK. IF YOU FIND ONE OR MORE OF THESE FITS YOUR LIFESTYLE, FOCUS ON OVERCOMING THEM AS YOUR NEW YEARS RESOLUTION AND YOU SHOULD SEE A SLOW (1/2 TO 1# PER WEEK) WEIGHT LOSS.
1. You “Fall off the Wagon” with one small slip and decide to binge the rest of the day!
Sometimes this happens at work because there are loads of goodies around the water cooler or the staff is celebrating a birthday. Sometimes it’s on the weekend and there is a football party where everyone brings something loaded with fat! Or you just have a craving. Then after you have had that one taste, you say to yourself, well, I’ve blown it for the day so I’ll have a little more…This might only happen once a week but it can sabotage the rest of your weekly efforts quickly. You haven’t blown your diet by having a portion-controlled “treat” occasionally, just don’t guilt yourself into eating more!
2. You Drink Your Calories
We just went through the Blizzard of 2014 in Lake View, NY! We shoveled several hours for days on end. We cross-country skied at least an hour every day. We ate healthy, home-cooked meals. My husband stepped on the scale and found he had gained a few pounds! I could argue that he built muscle from all the work he did, but more likely it was from the calories consumed from all the cappuccinos he drank throughout the day. Granted we had 30 below wind chills but 3 or 4 cappuccinos a day at 300 calories a piece (900-1200 calories) is enough to gain 1-2 pounds a week! Think about what you’re drinking!
3. You Don’t Eat Enough Protein
Adequate protein intake is especially important if you are cutting calories to keep your muscle while you lose fat. The RDA for protein is about .4 grams per pound of body weight (ex: 150 lb x .4 g/lb = 60 gram) . You may want to add 10-20 grams and cut your calories from fat first, then carbs (since you need carbs for energy).
4. You Skip Breakfast
When you skip breakfast your metabolism slows down so that when you do eat, you don’t burn those foods off as efficiently. Your slower metabolism also leads to a sluggish day where you have little energy for that workout you really need so you may do it with less enthusiasm and reap less of a reward.
5. You make excuses why you simply cannot work out
There are so many excuses and I have made them myself: there isn’t enough time in the day; it’s too cold, rainy, icy outside; I don’t want to go back out and drive to the gym….The key is to make sure to do something everyday (not just walking around the block as above!). It can be something different every day and it must be at a time that works for you that day. For example, I might grab a quick lunch and take a walk on my lunch break because I have a meeting after dinner and know I won’t be able to do my usual routine. I might use the elliptical inside during the blizzard because there truly is life threatening wind chills outside. I might pack my toning band since I’m traveling and won’t have any weights to work out with.
THE LIFESTYLE CHOICES YOU MAKE EACH DAY WILL MAKE OR BREAK YOUR WEIGHT CONTROL EFFORTS SO CHOOSE WISELY!
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