A dietitian shared 10 reasons why you can’t lose weight, and it all starts with losing weight on the weekends.
Leanne Ward of Brisbane said the most important thing for losing weight is consistency, but most of us are not honest about how much we eat and how often we move when we want to lose weight.
The fat loss expert said that there are clients who normally want to lose between 5 and 10 pounds and they always struggle to lose the last 1-2 kilos.
Leanne said the tips will help you stay on the right track.
A dietitian shared 10 reasons you’re not losing weight, and it all starts with falling off the wagon on the weekends (Leanne Ward pictured)
1. You are not consistent
The first reason Leanne says you’re not seeing results is because you’re not consistent enough.
“If you’re healthy Monday through Friday and completely free yourself on the weekends, that’s not enough,” he said in a recent podcast episode.
“Two days is all it takes to save you from a deficiency, and you’re probably eating and drinking a lot more on the weekends than you think.”
Instead, she advocates keeping an honest food diary for two weeks so you can spot any inconsistencies in your diet.
Whether it’s a second glass of wine on a Thursday night or a donut breakfast on a Friday when you’re in a hurry, you may find that you have a few bad habits.
The dietitian (pictured) said it’s often the weekends that derail our fat-burning journeys, as we have big brunches, meals out, and loads of drinks.
2. The weekend scares you
Just as consistency is king, Leanne explained that weekends often lead her clients astray.
“Weekends are typical times when we lose structure, consistency, and don’t eat as much at home as we used to,” Leanne said.
“When you don’t cook food yourself, you will always find that something is added to it to make it taste good.”
The easiest way to combat this is to try and reckon.
For example, if you’re going to eat larger meals on the weekend, maybe stop snacking.
Alternatively, go for brunch and dinner if you’re into a few drinks.
3. You eat healthy foods, but you do not experience a deficiency
Leanne explained that the ‘golden rule’ of weight loss is to be in a calorie deficit.
This means you eat less food than your body needs.
“If you’re not losing weight, you don’t have a deficit,” he said.
The opposite of being in a calorie deficit is an excess of calories, and you need to be ‘protected’ if you want to stay at the same weight.
4. You eat without being hungry
While many of us think we only eat when we’re hungry, Leanne said most of us experience “headache” rather than true “stomach hunger.”
“Head hunger is eating when you’re bored, sad, or happy,” Leanne said.
“But remember, no food can truly satisfy you if you’re not hungry to begin with.”
5. You are following wrong
Many people use apps like MyFitnessPal to track their intake, but are surprised to find that they haven’t lost weight.
The dietitian said it’s worth remembering that when you put it into practice you can underestimate how much you eat, and also add in the occasional extra handful and mouthful.
6. You miscalculated your requirements
“To get the most accurate calculations for your body, look at an online calculator and add your height, weight, age, activity level, and body fat if available,” said Leanne.
Next, remember that you need to eat at a 10-20 percent deficit to lose weight.
“Be sure to enter as accurate information as possible for the most accurate results, as many of their customers get things wrong,” Leanne said.
“Many of my clients work at a desk and think they get a lot of exercise by doing 30-45 minutes of exercise every day, but moving your body for half an hour out of 24 isn’t enough,” Leanne said (pictured) in question.
7. You think you are moving more than you are
When it comes to activity, Leanne said she doesn’t think more people are moving than they actually are.
“Many of my clients work at a desk and think they’re getting a lot of exercise by doing 30-45 minutes of exercise every day, but moving your body for half an hour out of 24 isn’t enough,” he said.
Instead, if you want to get a little more out of your weight loss, Leanne said you need to make sure you’re taking about 10,000 steps alongside your workouts.
“Steps for weight loss are really underestimated,” she said.
8. You make critical health decisions when you’re done
Leanne said a big reason many of us don’t lose weight is because we sabotage ourselves by making big health decisions when we’re tired.
It’s much better to make healthy decisions earlier in the day, as you’re more likely to stick with your decisions than leave them until 9:00 pm when you’ll probably be tired and emotional.
“Plan your day and make informed, good decisions early,” Leanne said.
This should contribute to weight loss in a short time.
9. You need a break
Often when we level up with weight loss, it’s because we just need a break.
“If you’ve been consistent for four weeks and the scale is still stable and not moving, that’s probably a sign that you need to take a break from the diet or even switch to a reverse diet to eat more for a while,” she said.
“Many of us get into the cutting phase and don’t get the results we need. You can go back to a budget deficit later on, but give your body the fuel it needs when it needs it.”
Leanne (pictured) also said that sometimes you need to take a break from your weight loss goals to see the best results.
10. You give up too quickly
Finally, the dietitian explained that it takes time to lose weight and especially to burn fat.
When you start a diet, Leanne said you shouldn’t weigh yourself for two weeks as you won’t see any results.
By the way, it is worth remembering that if your weight loss goal is 10 kg, it can take up to six months.
“Take the lifestyle approach and do something sustainable for a reasonable amount of time,” he said.
“There’s a lot of fat loss going on in the background and you can’t see it on the scale at first.”