The Real Reason Why You Can’t Lose Weight
Have you felt like you've exhausted every diet without see any change, either on the scales or in your clothes? You're not alone, and the reason might surprise you—it's not about the types of food you eat, the sugar content, your occasional wine with dinner, or any other diet myth.
The truth is simpler than you think: you might be eating too much. In a world dominated by "money-making" diets and quick fixes, the real solution lies in a straightforward principle—burn more calories than you consume. No foods are off-limits; it's about eating within your calorie goal.
To ensure effective weight loss, follow these steps:
Protein Intake: Aim for 2-2.5g per kilogram of body weight.
Fruits and Vegetables: Think about the colours of the rainbow. I want you to fill your plate with as many colours as possible.
Caloric Deficit: Stay within a 500-calorie deficit from your maintenance level. Track your normal food intake for accurate maintenance calculations.
Adjust Calories: Only reduce calories if weight loss stalls for more than 2-3 weeks. Don't go out all guns blazing on calories you can't stick to. You'll be right back to the start come Monday.
Hydration: Increase your water intake. If you are consuming 1 glass per day, work it that it becomes 2 & build consistently from there.
Strength Training: Incorporate at least two strength-training sessions per week. CFIT Online Classes have two strength sessions a week that you can do anytime, anywhere.
Cardio Management: Start with minimal cardio and adjust as needed when weight loss stalls.
Things to remember:
Slow Progress: Aim for no more than 500g of fat loss per week. I'd rather it took you 6 months than 6 weeks weeks. The longer it takes to come off, the longer it will stay off.
Meal Frequency: The number of meals per day doesn't matter; focus on reaching your calorie goal and protein goals. I can help with this if you find this confusing.
Consistency is Key: Eating within your calorie goal every day ensures progress. If you continue to over eat, even if its just by 100 calories - this adds up over the week and can be as simple as a teaspoon of butter on your toast without accounting for it.
Weight loss doesn't have to be complicated. Share this guide with your family and friends or leave a comment below to let me know your thoughts on this blog post. Let's demystify weight loss together!
If you are serious about changing your nutrition habits or find it overly confusing, let's chat by clicking this link.
