Despite doing all of the right things — trading those potato chips for a wholesome snack, cooking and preparing your meals at home, and getting regular exercise — you’re still struggling to shed those last 10 or 20 pounds (or more!). And it seems you’ve been at it for weeks (months, years!) and you can’t get those darn last pounds off.
Don’t just assume you can’t reach your goal — you can! Of course, you do need to make sure your weight-loss goal is a realistic one, but all too often I find that even “healthy” habits can get in the way of the scale moving in the right direction.
Okay, you think I’ve lost it. You’re thinking, “How can healthy behaviors be getting in my way?” Well oftentimes just some small adjustments can make big payoffs. Here are some surprising reasons why you’re not losing the weight and how to switch up your strategy to get that scale moving down a notch:
1) You’re loading up on whole grains. You’ve cleared your pantry of snacks made with white flour and replaced them with heart-healthy whole-grain versions. But many of these snacks can be high in sugar, fat and sodium…not to mention calories.
I recently was at a supermarket where you can sample some of the products, and I saw they had a “healthy, whole-grain, organic” granola bar. I’m always looking to try something new, so I took a small piece. Within a few seconds the sugar content was just too overwhelming for me. I looked at the package — for 1 serving (one bar at 35 grams) it had 13 grams of sugar! I was thinking, “I’d rather just have a cookie!” and it was a quick reminder why I don’t often eat “packaged” snacks (if I have a cookie, 8o% of the time I bake them myself). And studies have shown that those who eat the least amount of processed whole-grain foods (like snack foods and crackers) enjoy the biggest weight-control benefits.
So even if that packaged food is “whole grain” or has some other health-claim on it (and beware of those claims….) remember it is still packaged food. Aim to eat things like brown and wild rice, bulgur, quinoa, spelt and oatmeal instead. And try to keep the majority of your whole grains as close to “whole” as possible — meaning less processed. A whole food (ie, real food) is much better for you than anything out of a package.
2) You allow yourself a “cheat day”…or two. Being one of my readers, and I’m sure from your own personal experience, you know that denying yourself all treats when trying to lose or maintain weight can set you up for a binge. So your solution? For being “good” during the week you allow yourself to splurge on weekends. Now I’m not against having a cheat day here and there, but for many this feast or famine mentality can backfire. And too often one cheat day turns into two, then three, and before you know a week (or weekS!) have gone by and you’re right back at where you started.
So if you do have a cheat day — keep it to a DAY. And don’t use it as a free-pass to go crazy. Don’t start the day with donuts for breakfast, then McDonald’s for lunch, and a huge pizza for dinner. Allow yourself some treats or your favorite foods — but keep it to a minimum. One good strategy is instead of having a cheat day, allow yourself a FEW SMALL treats a few times during the week, rather than waiting until Friday night to splurge.
3) You make your own meals. Okay, cooking your own meals is one of (if not THE) best strategies for weight-loss, maintaining weight-loss, and overall better health. But if you’re not mindful, some bad habits in the kitchen can easily translate into extra pounds. For example: picking at food while you cook, using a heavy hand with sauces and dressings, taking second (or third) helpings, and nibbling leftovers as you’re clearing the table. So preparing and cooking your own meals is great, just be aware of some of these little ‘habits’ than can backfire if you’re not careful.
So get out there and cook — but don’t nibble too much and be aware of the “mindless eating” that can go on.
4) You’ve made and keeping to a routine. Now having a routine is good. But often when it comes to our food, even healthy food, we can get STUCK in a routine. Meaning we’re eating the same things over and over again. You have a handful of recipes and meals that you prepare week after week. And even if they’re healthy, you’re body starts to adjust.
So you need to try some new things and shake it up a bit. And your body needs to get some different nutrients, minerals and vitamins. So if you always have a banana with your cereal for breakfast, switch it up and and have some fresh berries instead. Or whip up a fruit smoothie. Maybe you have a salad with grilled chicken a few times a week for lunch Make things different (and get some great Omega 3′s) and have a piece of salmon instead. If your normal veggie with dinner is either broccoli or carrots, try something new like a spinach, kale, swiss chard, squash, zucchini, okra, leeks….the list goes on. The point is you may need to be eating some different things to introduce to your body, AND to keep your taste buds happy.
5) You like your exercise program. It’s BEST to enjoy the exercise you’re getting, but you’ve been doing the same exercise routine for months. Maybe you walk for 30 minutes 5 days a week. Walking is great, but at some point you’re going to need to step it up or at least switch it up to see more weight loss.
Replace one day of walking with swimming, tennis, dancing, a fitness class at a local gym, yoga, running, do an exercise video at home….you get the idea. But you need to challenge your body and to work different muscles. And just like with your food, it’s a great way to avoid boredom. Even if you love walking, add in some different exercises from time to time (or for even better results, at least once a week).
At the gym I often find myself doing the same old things: elliptical or treadmill, some free weights and crunches (for my abs). But at least every other week I force myself to do something different. Even if it’s using a weight machine instead of the free weights. The next day I’ll feel it in muscles in areas of my body I didn’t know existed! Or I’ll take a stretching or yoga class. Just something to keep my body (and mind) challenged and working a different area.
So don’t let an exercise routine become too habitual. Time to time shake things up a bit and try something new. You just might be surprised how your body reacts (in a positive way!)
So if the scale hasn’t moved for a while, take a look at some areas that could use some tweaking. Though your body does need time to adjust to any weight loss, it is normal for the scale to not move much during a week or two. But if it’s been weeks or months — take a closer look at making some small changes even if you’re doing everything “right”.
Some small tweaking could be just what your body needs to move the scale in the right direction. As that’s what losing weight, and keeping it off, is all about….continually learning, fine tuning, and being open to new things. Come to think of it, that’s what LIFE is all about. And making the best of your life is what should be your motivation. So shake things up!
Back at the end of November (November 30, to be exact), I decided to eliminate wheat from my diet. Not to lose weight. Not to fit into my skinny jeans. And not as a “quick fix” to shed pounds before the Holidays. Instead, it was to see if wheat was causing, or at least contributing to, the eczema that had been on my face for quite some time.
Want to cut down on calories to shed a few pounds? Concerned about high blood pressure, diabetes, or some other condition? Or do you just want good nutrition for an overall happier, healthier and more vibrant life?
Dinneen Diette is a certified health coach, intuitive eating counselor and healthy lifestyle expert. After overcoming her own personal struggles with food and weight, she has helped thousands of women around the globe become normal eaters and shed excess weight without dieting, guilt or giving up chocolate.