I came across this article from SELF Magazine awhile ago on Twitter. I recommend giving them a follow if you haven’t done so already.
5 Reasons Your Weight May Not Be Budging:
1. You skip meals.
I am a HUGE proponent of eating breakfast… and all other meals for that matter. Eating breakfast kick starts your metabolism for the day. While you may think that skipping a meal saves you calories, the reality is that it leaves you hungrier and causes gorging and over eating later. Typically the foods we overeat on are not the foods we were even craving in the first place.
2. You disregard serving sizes.
“Nuts are healthy, so trail mix is healthy, therefore, I can eat as much as I want.” FALSE. Too often we assume a food is healthy and don’t watch the amount we intake. Foods like dried fruit, nuts, trail mix, and pretzels are not inherently bad. But when the serving size is 1/2 cup (which fits in your hand), and you have eaten handful after handful, the health benefits are negated by the amount you ate.
3. You weigh yourself every day.
This does help keep some people accountable, but too often, it leaves you depressed and upset because the number is the “wrong one.” I weigh myself maybe every 6 weeks on a day I feel really good, and the rest of the time I measure my weight with how my clothes fit. Measuring inches is also an excellent way to track progress. You could lose 4 inches and maintain the same weight because the fat has been filled with lean muscle.
4. You have more than a cheat day.
When you eat healthy the majority of the time, you truly can have days where you eat what you want. Unfortunately, for too many of us, cheat Friday turns into cheat Friday, Saturday, and Sunday. Make sure your cheat day stays exactly that, ONE DAY. Then get back to the grind the next day.
5. You think it’s all or nothing.
For too long I thought “Well since I already blew my diet, I might as well not work out today.” Or “well since I didn’t work out today I might as well just eat whatever I want.” This usually resulted in me overeating and doing myself no good.
The reality is:
1) If you don’t work out, watch what you eat CAREFULLY.
2) If you do work out, use that as the day you eat a little more care free.
Stick to these rules, and I believe you will see some improvement! It’s small changes, one step at a time.
Think about the health decisions you are making. Do eat at every meal and eat every 4-5 hours. Do measure and eat the recommended serving size versus guessing. Do eat healthy on non workout days and use your cheat days when you pushed yourself a little harder. It’s all worth it.†