Why Did Your Weight Loss Plan Fail?

Almost every woman that comes in to see me has been on a diet at some point in her life.  And yet, here they are, looking for advice on weight loss.  There are numerous reasons why diets fail, but here are some important ones.

1. You are underestimating the amount of calories you are consuming.  The FDA also allows a margin of error up to 20% on the calorie counts and other values of packaged foods.  So, you think you are eating 1,500 calories per what the packages suggest, however, you could be eating 300 more calories.
2. You’re not eating enough.  People needed a steady stream of glucose throughout the day to maintain optimal energy and to prevent one’s metabolism from slowing down.  You must aim to eat more than 1,200 calories per day.
3. You don’t sleep enough.  People who sleep less than 6 hours can have a higher level of ghrelin, a hormone that stimulates appetite, and cortisol, a stress hormone linked to weight gain.  
4. You’re eating typical “diet food”.  My grocery store was almost out of Lean Cuisines after the new year.  Most of these entrees are filled with empty calories in the form of sugar, salt, and refined grains, leaving you hungry shortly after.
5. You’re overestimating calories burned. That elliptical showed you burned 300 calories, so that’s got to be correct, right?  A recent study named the elliptical trainer the least accurate when it comes to calorie counting, with most machines overestimating your burn by 42 percent, says Jay Cardiello, SHAPE fitness editor.  So the stated “300 calories” may actually be 174 calories.
6. You don’t eat breakfast.  Once again, you need a steady stream of glucose throughout the day to maintain optimal energy and to prevent metabolism from slowing down. Eat breakfast every day within one hour of waking up.  Don’t go more than 5 hours without eating a healthy snack or meal to keep your metabolism going.
7. You’re only doing cardio. If you pay too little attention to supporting muscle mass during periods of caloric restriction, you lose muscle, your basal metabolic rate drops, and you don’t burn as many calories.
8. You don’t have time. Yes you do.  I’m not asking you to exercise for an hour straight every day.  Split it up in to 2 short workouts if you have to.  I will find time for you.  Take one day and plan ahead all of your meals for the week.
9. You don’t have support at home. Your friends and family greatly influence your behaviors.  Make sure they understand your concerns and your goals.
10. You’re following a strict diet. NO ONE likes to diet.  I encourage my clients to eat more consciously and justify everything they put in your mouth rather than diet.
11. Your hormones are out of whack.  You should always ask your doctor to check your levels to determine whether they are impacting your weight and what you can do about them.
12. You’re drinking calories.  Try to go one week without drinking ANY of your calories.  Diet soda doesn’t count – it is loaded with chemically modified ingredients and can contribute to weight gain just as much as regular soda.
13. Lack of education.  If people aren’t educated in how to safely and effectively lose weight, they may not see the results they wanted.  This is where I come in.