Over the years, I have worked with hundreds of clients and I have come up with a top 10 list of why people are overweight!
- YOU SKIP BREAKFAST.
After a seven- to eight-hour fast, you need energy! Food is fuel and by eating breakfast, the right breakfast you will jump start your metabolism. Instead of just grabbing fruit to go, make sure you add some protein. A protein rich breakfast (eggs, Canadian bacon, protein smoothie) will help keep/build muscle and help keep you satisfied longer.
- YOU EAT HEALTHY, BUT TOO MUCH AND DON’T BALANCE IT OUT WITH MOVEMENT.
I am glad you are making healthy choices, but keep in mind that although these certain foods are good for you, they still have calories! When a magazine article says avocado, nuts, olive oil or almond butter are healthy fats, they are right. Eating these products are good for you and they are healthy fats, but that does not mean you can eat as much as you want. Your daily fat % should be between 20-30% of your total diet. The same goes when you read an article that says red wine is good for you (the studies were done with 4 to 6 oz., not a whole bottle: 500-600 cal) or that dark chocolate is healthy, 2 oz. not the whole bar. Remember these foods are dense with calories and can add up very quickly. Another example, 20 raw almonds have around 12 grams of fat.
- YOU DON’T EAT ENOUGH VEGGIES.
I have said this before and I will say it again. Veggies are the key to permanent weight loss. If you eat more veggies, you will get more nutrients in your diet. Fiber will keep you full longer in between meals. Vegetables are very low in calories, approximately 30-50 calories per a cup of broccoli.
- YOU DON’T SLEEP ENOUGH AT NIGHT.
(This is something I need to work on) Not getting enough shut-eye at night can increase your appetite. Not only that, but it affects your recovery, energy, and focus, add that equals bad workouts. Try to get at least seven hours of sleep a night.
- YOUR FOCUS IS ON CARDIO.
Cardio will help you burn calories, but it doesn’t help RE-shape your body, build muscle, or improve definition. Weight training should be the focus of your time spent in the gym. The more muscle you have, the faster your metabolism will be! Hit the iron and turn your body into a fat-burning machine.
- YOU AREN’T EATING ENOUGH.
If you are working out, you need to eat. The worst thing you can do when trying to lose weight is to starve yourself. Not only will it mess up your metabolism and prevent you from gaining muscle, it can also lead to overeating at times because you are so hungry. I recommend spacing your meals out and tracking your calories and macronutrients. Try myfitnesspal.com (FREE) to make sure you are taking in enough fuel throughout the day.
- YOU EAT OUT TOO MUCH.
Going out to eat with friends is a lot of fun, but eating out more than you are cooking at home can make it difficult to drop body fat. Not only is the temptation there to order drinks, appetizers, and desserts, but the main dish is likely cooked with sauces and oils, which can add hundreds of calories that you are not aware of. Let’s not forget about the free bread you love to eat with that meal. I suggest that you make more meals at home and if you do go out, try ordering healthier options with sauces on the side.
- YOU LOVE DRESSING/CONDIMENTS.
Throughout the day, the “extras” that you add to your meals could be the reason you aren’t seeing results. Think about the creamer in your coffee, cheese in your omelet, dressing and bacon bits on your salad, and the BBQ sauce on your chicken at night. All of which add hundreds of calories to your day. Try almond milk in your coffee, salsa on your omelet, balsamic vinegar on your salad and mustard instead of ketchup. Stop eating mayo, it’s garbage.
- YOU CHOOSE LOW-FAT/FAT-FREE FOODS.
When you choose foods that have a lower calorie count or lower fat, typically they are filled with extra sodium, sugar, or chemical additives. Not only that, but when the calories are lower, we tend to eat more of it and end up consuming more calories than we would if we just ate a regular portion of the real thing.
- YOU AREN’T PREPARED.
Cook your meals in advance and always plan two meals ahead. Being prepared will prevent you from grabbing the quickest and most convenient food choice (which usually isn’t the healthiest).
This can be a lot to take in. Remember take it one day at a time, plan in advance and be consistent. It may take you months to make these changes and have it become a habit. Cook more at home and eat real whole foods.
If you need help getting back into shape, call me at 305-859-2345 or send me an email and we can set up a consultation and discuss your fitness goals.
Owner, Dubail Fitness Institute
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P.S. Look, I get it. There is so much info out there and too many health and fitness magazines with mixed messages. Each month it is different method. No wonder people are confused!
Anybody can write a calorie restricted diet and allow you to lose weight fast. But what will happen when you stop and go back to the way you always eat. You will gain the weight back, especially If it’s a food plan or diet you do not plan to follow the rest of your life. The thing is, diets work—to a point.
You need to find a program (nutrition and training) that YOU can stick to for life! In the meantime, there could be other reasons you are not losing weight. There are things you may not have thought made much of a difference in the big picture. However, this could be the reason you are not reaching your fitness goals.