Losing weight may seem like it is a constant battle that you are unable to win. You may find yourself able to lose a little weight, but you can never fully achieve the full weight loss desired.
Here is a list I put together to help you understand what might be holding you back from getting better results with your weight loss attempts. I also wish to give you the skills necessary to keep the weight off for good!
1. You may not be getting enough calories throughout the day.
Not getting enough calories throughout the day may be a common problem for dieters. The thought that losing a pound of weight for 3,000 less calories can lead people to think the fewer the calories, the more weight they can lose. However, if you do not get at least 1200 to 1500 calories during the day, your body can start to think its starving causing it to maintain its weight. So be sure you are getting enough calories to lose the most weight without putting your body into starvation mode.
2. You may be getting too many calories throughout the day.
The flip side of dieters taking calorie restriction to the extreme, are the individuals who are trying to lose weight but not fully understanding the amount of calories they are getting on a daily basis. I recommend you keep a food journal for at least one week so you can get a realistic look at your eating habits. The standard American is getting about 600 more calories than they need everyday.
Study up on proper portion sizes to help control your calories. The key to healthy eating is focusing on getting more nutrients for your calorie buck. For more information on a healthy eating plan, grab your free food guide.
3. Your workouts may be wimpy.
Make sure you are getting a great workout. It is one thing to go to the gym everyday. It is another thing to go to the gym everyday and workout hard until you are sweating. A good measure of getting a great workout is to make sure you are reaching your target heart rate when you are doing your cardio workout.
I also have a video on how to make sure you are getting a total body workout.
4. Your kitchen may be the culprit.
If your kitchen is stocked like you always stock it, chances are it is not healthy or promoting your weight loss. Make sure you clean through your pantry and refrigerator and toss anything that is not healthy or has very few nutrients for your calorie buck.
When restocking your pantry and refrigerator, make sure you stock it more with whole foods such as fruits, vegetables, nuts, seeds, beans, and whole grains and very little packaged or processed food.
5. Your workouts are missing strength training.
Ladies I know you dread strength training workouts. You are afraid of building too much bulk. But did you know strength training is the key for boosting your metabolism and losing more weight? By building more muscle, you are increasing your metabolism. This does not mean you must bulk up. Try doing more repetitions and less weight for your strength training workout so build that lean and toned muscle! Be ready for awesome weight loss!
6. Your lifestyle is letting you down.
Is your current lifestyle setting you up for failure? Make sure you have a healthy environment that supports your weight loss efforts not tempts you to forgo your efforts. Create a home space that is uncluttered and relaxing when you are in it. Clean out your kitchen so it is a health promoter with lots of easy to fix healthy foods! By creating a healthy environment, you are setting yourself up to be more motivated and committed to reaching your weight loss goals.
7. Your schedule is too flexible and not determined enough.
Make sure you schedule your workouts into your planner or calendar. This way there are no excuses for you not working out! It is also important to make out a menu for the week and do grocery shopping so you have everything you need to make healthy meals for you!
Make sure you are not too flexible in letting your healthiness slide “just this once” because that just sets you up for failure. You need to be determined to see this through and be successful. Do you really
8. Your goals are not in writing.
Write out the goals you want to achieve and when you want to achieve them. Make them measurable and have a date of when they must be met. This will keep you motivated and in the right direction for ultimate weight loss. So, what do you want to achieve? When are you going to achieve them by? How are you going to achieve them?
Get out there and reach your goals!
9. You’re bored.
Nothing kills a great weight loss plan like boredom. Do not let yourself get bored with your food or your workouts. As far as workouts go, find activities you can start doing that you enjoy that will get you moving! For your healthy meals, find recipes that are inspiring and taste great. Did you know the thought that healthy foods are bland and boring is a myth? There are so many different options out there!
Find a great whole foods recipe book and get experimenting! You may surprise yourself with how much you prefer healthy foods over junk.
10. You do not have support.
Finally, it is important to have the support of your family and friends to help you lose the weight. If your family and friends are not supportive, it will make it that much harder to overcome the weight issue and get healthy for good! Find and hire a health coach to help you stay focused, motivated, and actually reach your goals. To get some help from a nurse, visit my health coaching” page.
I hope this list helps you figure out what your struggle with weight loss may be and allow you to correct the issue.
Question of the day: How many times have you tried to lose weight in your lifetime? Leave me a comment below and let me know!
If you have any questions regarding weight loss or healthy living, please feel free to email me at firstname.lastname@example.org