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  • Nykeva Patterson

Before Giving Up On Your Goals, Read This !

If you are starting your fat loss journey, I want you to understand that your weight will fluctuate. Before you decide to throw the towel in, Read through this check list.


10 reasons why you may not be seeing results:


1) You're Not Keeping Track of What You're Eating

Awareness is incredibly important if you are trying to lose weight. Many people don't have a clue how much they're really eating.

Studies show that keeping track of your diet helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don't.


Side Note: This is a very important tip that has helped me on my journey. Yes, it is going to get annoying, but in order to reach specific goals, I recommend keeping a food journal, or use apps like MyFitnessPal.


2) You're Binge Eating (Even on Healthy Food)

Binge eating is a common side effect of dieting. It involves rapidly eating large amounts of food, often much more than your body needs.

This is a significant problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc.

Even if something is healthy, its calories still count. Depending on the volume, a single binge can often ruin an entire week's worth of dieting.

Side Note: Even if it what you are putting into your mouth s healthy, it still has calories. You still need to be mindful of your caloric deficit and portion sizes.


3) You're Not Doing Cardio

Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise which increases your heart rate. It includes activities such as jogging, cycling and swimming.

It is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful "visceral" fat that builds up around your organs and causes disease (19Trusted Source, 20Trusted Source).


Side Note: Adding some form of cardio into your workout regimen will not only increase your overall health, but its good for the heart, and it makes your heart and stamina stronger. Even if its only 10 minutes, Make it count.


4) You're Still Drinking Sugar

Sugary beverages are the most fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods (21Trusted Source, 22Trusted Source).

This isn't only true of sugary drinks like Coke and Pepsi — it also applies to "healthier" beverages like Vitaminwater, which are also loaded with sugar.

Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit.

Side Note: We should be getting our calories from our foods. Our bodies are made for water and not the sugary drinks. Water is super vital as it will help you lose fat. Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.


5) You're Eating Too Often

It is a myth that everyone should be eating many small meals each day in order to boost metabolism and lose weight.

Studies actually show that meal frequency has little or no effect on fat burning or weight loss (30Trusted Source, 31Trusted Source).

It is also ridiculously inconvenient to be preparing and eating food all day, as it makes healthy nutrition much more complicated.

On the other hand, one effective weight loss method called intermittent fasting involves deliberately going without food for extended periods of time (15–24 hours or more).


Side Note: If you are just starting, you are going to want to eat frequently. You've probably have been told to eat small meals to "feel full". That's actually a myth, You see in order to lose fat, we need to stay in a caloric deficit. So, When we have those frequent small meals, we are actually in a caloric surplus, which means to gain fat. I suggest having a hearty protein breakfast in the Moring. Protein craves hunger. If you need a "Pick me up snack", I recommend something with protein to hold you until dinner.


6) You Have a Medical Condition That Is Making Things Harder

There are some medical conditions that can drive weight gain and make it much harder to lose weight.

These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea.

Certain medications can also make weight loss harder, or even cause weight gain.

If you think any of these apply to you, speak to your doctor about your options.


Side note: I know all about this. I have struggled with my weight majority of my life due to medical conditions. I never gave up, and I am still here fighting.


7) You're Addicted to Junk Food

According to a 2014 study, about 19.9% of people in North America and Europe satisfy the criteria for food addiction (40Trusted Source).

People who have this problem use junk food in a similar way as drug addicts use drugs (41Trusted Source).

If you are addicted to junk food, then simply eating less or changing your diet can seem downright impossible.


Side Note: Just like any other addiction, Food can be one too. Most people see those who are overweight and obese lack willpower, motivation or discipline. Although, That maybe the case sometimes , Its not always.

Food addiction is just like drug and alcohol addiction. Addiction means the body has become chemically dependent on one or more substances and needs these substances to function “normally”. So when we are talking about a specific food as potentially being a substance of abuse we are saying that the body has become dependent on a particular food or eating behavior. The most common addictive foods are foods high in sugar, flour, fat, grains and salt or some combination of these. The most common addictive eating behaviors are bingeing, purging and volume eating. Food Addiction is a chronic and progressive disease characterized by our seeking the foods or food behaviors we are addicted to, eating/doing them compulsively and having a great deal of difficulty controlling these urges despite harmful consequences.


8) Your Expectations Are Unrealistic

Weight loss is generally a slow process. Many people lose patience before reaching their end goal.

Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than 1–2 pounds per week.

Another major problem is that many people have unrealistic expectations of what is achievable with a healthy diet and exercise.

The truth is, not everyone can look like a fitness model or bodybuilder. The photos you see in magazines and other places are often enhanced.

If you have already lost some weight and you feel good about yourself, but the scale doesn't seem to want to budge any further, then perhaps you should start working on accepting your body the way it is.

At some point, your weight is going to reach a healthy set point where your body feels comfortable. Trying to go beyond that may not be worth the effort, and may even be impossible for you.


Side Note: One thing that has helped me on my journey was setting small goals each month. I would set a goal to lose 10-15 pounds each month. This is very important, a journey is not a sprint, its a marathon, and too me, for life. Setting small fat loss goals adds up to the big numbers.


9)You're Too Focused on Dieting

Diets almost never work in the long term. If anything, studies actually show that people who diet gain more weight over time (42Trusted Source).

Instead of approaching weight loss from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.

Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.

Diets almost never work in the long term. If anything, studies actually show that people who diet gain more weight over time (42Trusted Source).

Instead of approaching weight loss from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.

Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.


Side Note: Yes, we need to be in a caloric deficit to lose weight, but we should be changing our relationships with food and diets. Instead of solely focusing on dieting, I want you to shift your thinking as fueling your body every time you eat your meals. You are going to want to go cold turkey, I recommend that you do not. create some kind of balance.


10) The Bottom Line Weight loss is not always easy and numerous factors can bring it to a standstill. At the most basic level, weight loss failure occurs when calorie intake is equal to or higher than calorie expenditure. Try strategies ranging from mindful eating to keeping a food diary, from eating more protein to doing strength exercises. In the end, changing your weight and your lifestyle require dedication, self-discipline, perseverance and resilience.


REMEMBER YOU ARE NOT YOUR WEIGHT, SIZE, OR THOUGHTS. STAY ACTIVE, LOSE FAT, AND LIVE YOUR BEST LIFE.


https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight#section21


~ Together we WILL find happiness from within ~


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