THE NUMBER ONE REASON YOU CAN’T LOSE THE WEIGHT
I have to be honest here… there is more than one possible reason you can’t lose weight. I’d have to say that the one category that most women I encounter are falling into is simply …(and don’t get mad)
#1. Under-Estimating your intake
I can’t tell you how many women I have heard say “I hardly eat anything” or “I never eat” yet they continue to gain and gain and gain. There is an easy remedy believe it or not.
In one word it’s called “TRACKING”
It’s that easy. There are many free calorie counters on the internet I personally like My Fitness Pal. It allows you to design your own caloric deficit you are striving to achieve and also divide up the protein, fat and carbs into percentages. In my PFC diet planner you will easily be able to determine what your percentages should be. Right now however I can almost guarantee you need to up your protein and decrease your carbs.
Let me give you a little example of how eating very little of the wrong food will totally prevent you from losing any weight.
I have been tracking daily for months and after discovering what exactly my caloric deficit should be, I was actually amazed at how easily I could go over that amount with just one little bite of this fruit.
I was raised in a Mediterranean home and there is no way I will ever give up fruit. But when adding fruit just know that there will be adjustments to be made to keep within your caloric goals.
Now take a look at these numbers they will boggle your mind
my hero and winner in all categories) weighs in at 110 calories for 1/2 of cup (which is plenty for one serving) 12g protein (yay!) 5g fat and only 5g carbs.
Greek Yogurt weighs in at 140 calories for 1/2 cup 4g protein,7g fat, and 17g carbs.
weighs in at 65 calories for 1/2 of small 1 g protein, 0g fat, and 17 grams of carbs.Plus…17Gms of SUGAR!!!
Take a close look at these numbers, if you snatch an apple for a quick snack it could easily take you over your limit for the day, and add to your carbs and sugar in a big way. So like I said…
“YOU HAVE TO BECOME A FOOD TRACKING DETECTIVE!”
You might be saying to yourself, yes but look there is no fat in the apple and only 65 calories. This is true and like I said I will never stop eating fruit. However what you need to know is that FAT IS IMPORTANT in your diet, while losing weight.
That’s what the meme with Batman and Robin illustrates, yes Fat is important and hold on to your butts because I am gonna tell you why.
We actually want and need fat in our diet. (the good kind) Fat actually is very important in transporting the fat soluble vitamins into your blood stream. Vitamin D, E , K and A. It is the most powerful food energy source with 9 calories in every gram, more than twice that of protein and carbohydrates. The goal then is training your body to be a fat burning machine instead of a carbohydrate or sugar burner. Some of the best fat sources are as follows:
eggs, meat, fish, chicken, and turkey, yogurt, avocado, cheese, olives, butter, olive oil, coconut oil, nuts and seeds.
When starting out increasing your healthy fat it’s important to increase the amount of non starchy vegetables, cruciferous, and green leafy in your diet as well.
The second most common reason you are not losing the weight is:
#2. You are lacking the Oh-No gene
The good news is this gene is not something you inherit it is actually something you can develop. It is the Oh Hell No gene.
With my help you will begin to develop and strengthen this gene. You will know you have it when you finally start to see the amount of work you have put into your new life and body, or when you remember how awful you felt after you indulged, not just mentally but physical pain as well. It is then that you will no longer crave the things that make you gain weight. You will know you have the O-hN gene when you are able to say Oh Hell No to that indulgence and keep on track with whatever you are doing to achieve the desire of your heart which is I am hoping a healthy body and lifestyle. I’m not saying you will never be able to indulge in life’s little food pleasures but you will not crave them and if you do it will not open the gate for more and more and more until you are back to square one.
Finally you might consider:
#3. You are Insane
Einstein said the definition of INSANITY is doing the same thing over and over and expecting different results. Specifically I mean your diet. If you are trying to do this without modifying your diet and by that I mean eating a healthy diet that is conducive to losing weight. Everything else you do means JACK! All the training in the world will not be effective without proper diet.
Believe me I know this as a nurse of over 30 years and as one who has tried to lose weight using every method out there. Lifestyle change and proper diet along with exercise is the only way. Although everyone is slightly different in their metabolic makeup. If you are creating a calorie deficit, tracking your food intake and staying on track with diet and exercise…YOU WILL LOSE WEIGHT!