You’ve been trying your best with your new weight loss diet, but the scale isn’t moving even though you’re eating “diet” foods. So, what’s going wrong? Aren’t you supposed to start losing weight when you clean up your diet and start eating healthy?
There are a few reasons why you may be struggling to shed excess body fat. Here are three reasons why people don’t lose weight when eating diet foods.
It’s All About Calories
The basic principle of dieting revolves around eating less energy that your body expends during the day. This metabolic state is known as a calorie deficit. For example, an average 115-pound woman requires around 1500-calories every day to fuel essential bodily functions.
When we eat more than our daily recommended calorie amount, our body turns the excess calories into adipose tissue also known as body fat. Body fat accumulates regardless of whether or not you are eating clean.
A nutritionist conducted a study where he ate nothing but Twinkies for 30-days and still lost bodyweight. The scientist managed to drop weight, even though he was eating junk food because he ate less than his required calorie amount for the day.
Most people change their eating habits to healthier options when starting a fat loss diet. However, very few people pay attention to the nutritional information on the labels of the products they’re purchasing.
Review all food labels and make sure that you’re not eating more than your daily calorie limit.
Even vegan foods come with calories, and it’s possible to go over your calorie threshold by eating calorie-dense vegan snacks like brownies and cookies that sometimes come with as much as 750-calories per serving.
Most people decide to start an exercise program in conjunction with their new fat loss diet. However, motivation begins to wane after a few weeks, and they stop going to the gym as frequently. Exercise requires extra fuel in your body to meet the physical demands placed on you during your workout.
As a result, we need to eat more food to push us through our exercise sessions and help with muscle recovery. However, when we stop exercising, often people don’t scale back their calorie intake as well and keep eating as much food as they were when they were working out.
These extra calories end up turning into body fat as our metabolism can’t put them to use. If this sounds like your story, then you need to either adjust your diet or get back in the gym and burn off the extra calories.
To make headway and burn fat faster, try a Tabata workout that uses high-intensity protocols to make you burn more calories in less time, with every session at the gym. These circuits push your heart rate to its maximum, burning as many calories as possible.
You can also do too much exercise and end up feeling tired because you’re not getting enough calories into your body to fuel your workout demands. As a result, your body becomes fatigued, and you may end up cheating on your diet as your mind convinces you that your need for calories outweighs your need for a slim figure.
Every diet needs adjustment to keep the fat loss going. When we eat the same amount of calories as we did when we were 5-pounds heavier, it begins to slow our fat loss. Without adjusting daily calorie intake in line with your weight loss figures, you’ll end up experiencing a plateau where the scale stops moving.
Get things back on track by reducing your calorie intake by 100 to 200-calories and watch to see how your body responds when you weigh yourself in the morning.
When we diet for extended periods exceeding 8-weeks, our metabolism begins to slow down due to the lack of calories we consume. The best way to stoke the metabolic fire is to increase calories for one meal of the week.
Using this cheat meal strategy gives your metabolism a lift and returns you to fat-burning mode, even though you had a calorie-dense meal. Cheat meals don’t have to be clean to produce the desired effect, eating your favorite burger or pizza will have the same effect.
If you prefer a clean refeed, load up on calorie-dense forms of carbs and fats to increase your daily calorie threshold.
Wrapping Up – Work with a Professional
If you’re doing everything right and still experiencing no progress, there must be something wrong with your execution. In this case, it’s best to seek professional help with your fat loss efforts.
Working with a professional can dramatically reduce your learning curve, and set you on the right path in a fraction of the time it would take you to learn it all yourself.
Visit a nutritionist to get your diet on point. They’ll provide you with your calorie and macro-nutrient requirements for the day, as well as a meal plan that specifies specific foods you can eat to lose weight.
A personal trainer will get you on track in the gym and monitor your form for any corrections that you need to make.
Always ensure that you have a great support network that includes a doctor, physiotherapist, and chiropractor to put you back together again when you’re feeling sore or run-down. Make sure that you receive blood-work tests at least once a year to ensure you aren’t experiencing any vitamin or mineral deficiencies during your dieting phase.