Why You’re not Shedding the Weight
You’re exercising at least three days a week and you feel a positive change in your mood and body, that’s great! The pounds may be turning into muscle but the scale may not change. Sometimes it’s a little harder to determine why the pounds are not coming off. According to Shape magazine there are several reasons why;
1. You’re Loading Up on Whole Grains. One would think that whole grains are good for you but it’s also important to look at the high fat, sugar, sodium and calories they contain. Check the side labels for nutritional content.
Switch up your strategy. Aim to increase your intake of brown and wild rice, bulgur, oatmeal, spelt, and quinoa, plus whole-grain breads and cereals. Not only do most of these foods contain fiber, which helps curb your appetite, but they’re also low on the glycemic index [GI]. The carbs in low-GI foods are absorbed into your bloodstream slowly, allowing you to go longer without feeling hungry.
2. You Allow Yourself a “Cheat” Day…or Two.
You’ve probably learned from experience that denying yourself all treats when you’re dieting can set you up for a binge. Your solution? Being “good” during the week and allowing yourself to splurge on weekends. While this may seem like a moderate approach to weight loss, it’s still a feast-or-famine mentality that can easily backfire. Dieters who shed a small amount of weight each weekday gained most of it back between Friday night and Monday morning, according to a recent study from the Washington University School of Medicine.
Switch up your strategy.
Consistency works to shed pounds. One study in the International Journal of Obesity found that people who eat a similar number of calories over seven days are 50 percent more likely to maintain their weight than those who diet more strictly on weekdays. That means you’ll be more successful if you allow yourself a 150- to 200-calorie treat a few times a week, rather than waiting until Friday night happy hour to splurge
3. You Make Your Own Meals.
Researchers found that restaurant chefs may serve dishes two to four times larger than the portion size recommended by the USDA. It would seem that by grocery shopping and cooking at home whenever possible, you’d be doing your waistline a favor.
That may be true, but if you’re not vigilant, this strategy can easily translate into extra pounds. You may not notice that you’re picking at food while you cook, adding just a bit of extra butter or oil, using a heavy hand with dressings and sauces, and my favorite, nibbling leftovers as you’re clearing the table. These habits can tack on hundreds of calories to an otherwise healthy meal.
Switch up your strategy.
Experts recommend using measuring cups and spoons throughout the entire cooking process. That way the next time you’re adding oil to a pan or pouring marinara sauce over your pasta, you’ll have a better sense of the amounts you’re using. A food scale can help you weigh items that can’t be measured in cups, like poultry, fish, and cheese. When you’re ready to eat, take a small portion of food (use a salad plate rather than a dinner dish), then put the rest of the meal into single-serving storage containers. Popping them directly into the freezer can deter you from polishing off a second dinner soon after finishing your first.
4. You Eat Slowly, Savoring Every Bite
It might just be the world’s most oft-repeated diet advice: Eat slowly and you’ll consume less. But while this works when you’re alone, lingering in a group situation seems to have the opposite effect. A review from the Proceedings of the Nutrition Society found that people take in 40 to 70 percent more calories when dining with family and friends.
Socializing serves as a distraction, making it hard to monitor what’s on your plate.
Switch up your strategy.
When going out with friends, have a dining strategy in place so you don’t have to think about calories at the table. For example, decide whether you’ll have a slice of bread or a glass of wine. You might also order an appetizer as your main dish instead of an entrée.
5. You Enlisted a Friend to Help Teaming up with a buddy seems more fun than dieting alone, which is why you talked your best friend into joining that weight-loss program with you. Unfortunately, her unenthusiastic attitude can take a toll on your goals, suggests research from the Journal of Consulting and Clinical Psychology.
“Partners observe the other’s eating and exercise habits and alter their own behavior to match,” says Becky Marquez, Ph.D., a researcher at the Miriam Hospital in Providence, Rhode Island. So if your pal finds excuses to skip scheduled workouts or indulges in unhealthy snacks that aren’t on your plan, you’re likely to follow suit.
People who make the most successful weightloss partners are those who are committed to losing 10 percent of their body weight and plan to stick with the program for a set period of time. If you have to convince your friend to join you in a diet or exercise regime,she probably isn’t ready.
Switch up your strategy
Discuss your goals with your friend/partner if you’re not on the same page do not feel guilty in ending the partnership. You may be better off going it alone or finding someone who can pull her own weight.
-Bernie
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