Not losing weight? Check out these 10 reasons why you may not be, and may not even be realizing it!
1. Your morning coffee
I am an advocate for coffee. Literally, I could be a spokesperson for Starbucks from the amount I spend there. BUT I get the same two things, my black coffee or green tea, that's it. If you're the type to get a caramel latte with extra everything, that could be why you aren't shedding the pounds. Most coffee houses offer alternatives like nut milks, instead of regular and different sweeteners. But even be ware of those, they are still relatively high in sugar, fat or additives. Your best bet is to keep it to a minimum. When I first began drinking coffee I hated the taste of it so I made it as sweet as possible. Over time, I was able to ween myself off of the sugar and milk, and now enjoy it completely black.
2. The salads you're choosing
Salad is a great choice if you're watching your weight. But you still have to read between the lines. Most salads that come with breaded chicken cutlet, loads of cheese, croutons, even creamy dressings are a big NO. You're eating a salad to avoid those extra calories and fill up on nutrition, but if you don't pay attention to what you order, you may not get that. Stick with salads filled with lots of vegetables, grilled meats and lighter dressings like balsamic.
3. You're hydrating with the wrong drinks
Staying hydrated is so important. But if you're not hydrating with water, you may not be realizing how many extra calories you're consuming. All of those "sports" drinks are delicious and may offer great things in them like amino acids or probiotics, even protein, but there's a lot of other stuff in there too. Read the label first to see if it correlates with what you want.
4. You're not eating enough
Losing weight doesn't mean you have to eat less, in fact I typically eat more when I'm more weight conscious. If you find that you've cut back on eating but you're not losing weight this my be the reason. When you don't give your body enough fuel, it can go into starvation mode and hold onto fat to protect your organs. This is something we definitely don't want and can easily be fixed by making sure you're eating numerous times a day.
5. Swapping items that still aren't healthy
I love finding "healthier" versions of my favorite foods. Whether it be a recipe or a brand that makes that item healthier, it's great to still be able to have your favorites and not feel as guilty. But be aware of these swaps! Great example is the new cauliflower pizza on the market. The crust is made out of cauliflower instead of dough, except if you read the label you'll see it's only 1/3 cauliflower and the rest is, well to be honest who knows. At that rate, you might as well just eat your favorite pizza! Sometimes swaps doesn't necessarily mean healthier, but swapping out one item like gluten for sugar, as an example.
6. You're not getting enough sleep
I struggle with getting a solid 8 hours of sleep, but it makes a huge difference when I put in the effort to get to bed early. Your body needs to rest just as much as it needs to exercise and be fed with the right foods. When you don't get enough sleep you're more likely to be irritable, go for the wrong foods and skip the gym because you're low on energy.
7. You're eating out too much
Having someone else cook for you is the best. So is eating out to eat because there are so many options. But even in some of the healthiest choices, there can be hidden calories that you don't realize. Although you may eat grilled chicken with sautéed vegetables at home, chances are when eating that at a restaurant it can be loaded with butter, oil, and salt. Try to limit your meals that you go out for, or take out.
8. Alcohol has calories too
We all like to pretend that liquid calories don't count. But oh do they. If you are drinking try to gravitate towards more low calorie drinks like your favorite liquor + seltzer/soda water. If you don't drink liquor try a light beer. But calories are calories. After a few drinks you could have consumed the same amount as an entire meal.
9. You're depriving yourself
No one likes being told no. And that includes your mind. When we tell ourselves we are on a diet and can't have our favorites, we want it that much more. It's okay to have a cheat meal, or day and it's okay to splurge. Depriving yourself will only make you want it that much more and could cause binge eating that is worse then just allowing yourself the craving.
10. Change your mindset
Maybe you're doing everything correctly but it's just not happening. Have you thought about changing the way you think? It might sound silly, but the way you think makes a big difference. If you are telling yourself constant negative thoughts, don't be surprised if nothing is changing. You have to be your biggest supporter and understand that all good things take time. Have patience and respect for yourself, and trust the process that you are on to make yourself a better person!