Weight loss is difficult. Not because our bodies don’t know how to lose weight, but because we often lack the proper routine and structure to create an environment where they feel safe to do so.
There are a few major players when it comes to setting yourself up for weight loss. Here are 7 reasons why you might be stalled out.
1. You’re Being Overly Restrictive
While plenty of diets out there will tell you to restrict your calories and do your best to adapt to being hungry all of the time, this is the opposite of a smart weight loss strategy. Not only does this cause the body major stress overtime, but it’s totally unsustainable in the long-term. Signs you are being overly restrictive are:
- Eating less than your recommended daily calorie intake
- Removing important nutrients from your diet by only eating a few kinds of foods
- Feeling constantly hungry
- Having trouble sleeping because you’re thinking about food
2. You’re Not Drinking Enough Water
Coffee and tea don’t count as water. You really do need to drink enough water throughout the day so your body can detox, and flush out waste faster. Hydration helps to curb false alarms like sugar and carb cravings while giving your body and brain the energy it needs to succeed during the day. You can add herbs and sliced lemons or fruits to your water to mix it up! Find a water bottle you really like and take it with you throughout the day. Some people find it helpful to set a timer that reminds them to drink water. One really easy habit to build is to drink 2 cups of water upon rising before taking in any other liquids or foods.
3. You’re Eating More Calories than You Realize
If a majority of the foods you’re eating are packaged or contain a lot of ingredients, it’s possible that you’re consuming more calories than you realize. Even healthy foods can be overdone if you’re not careful. For example, if you find yourself consuming a lot of “healthy” desserts that are rich in coconut products or cashews, you could still end up consuming hundreds – sometimes even thousands more calories per day than your body really needs! Pay attention to what you’re consuming and stick to a Clean Eating diet while you’re trying to shed some pounds. This means sufficient protein at each meal to curb hunger cravings, lots of veggies and leafy greens, and a small amount of good carbs like rice, sweet potato, squash or carrots. You don’t want to eliminate carbs, just minimize a bit and remove the empty carbs like bread, pasta, and sugar.
4. You’re Eating at the Wrong Times
The body likes routine. This can be a challenge, but it’s important enough to do what you can to create some consistency in your eating schedule even if it means more time planning. As your body feels safe and knows when food is coming, it will more readily release excess weight. Furthermore, if you are eating a big heavy meal right before bed each night, not only do your organs have less time to rest and regenerate, but all of the energy that could be put to fat loss is instead directed toward digesting all of that food you just ate. Do your best to start your first meal off right – a healthy portion of protein, (eggs are great!) and some veggies with a bit of fat like avocado. End your eating window at least 2 hours before bed, and stick to water or tea before you sleep.
5. Your Sleep Is Throwing You Off
Sleep is the magical place where healing and restoration happens! If you aren’t sleeping well (or long enough) it’s possible that this is the main reason why your weight loss has stalled out. In one study at the University of Chicago, researchers discovered that participants lost 55% more weight simply by getting a few more hours of sleep at night. Set up your sleep environment optimally by having a dark room that’s cool (or even cold) enough that you need a blanket to sleep comfortably.
6. Stress is Holding You Captive
As long as we are holding stress in our bodies, it’s incredibly tough to lose weight. This is because under stress, our bodies go into fight or flight mode, and all of the energy directed towards non-life saving functions of the body get put on hold. This includes our beauty hormones! Have you ever noticed that people who are relaxed and feeling good have that “glow” about them? There’s science to it! The glow is due to the bodies hormone systems functioning optimally, which doesn’t happen if there’s an excess of cortisol in the body. First things first, look at the areas of your life that are causing you to overwhelm and see what you can do to lighten your load a bit. This could look like re-examining your commitments to make more time for self-care, asking for help from a friend or family member, or simply dedicating time to exercise and meal-prep each week.
7. Your Plan has Holes in It (or Doesn’t Exist)
Without a plan, it’s hard to know what’s working and what isn’t! Many of us set out on a journey to lose weight without a really solid idea of how we’re going to do it! This is one of the top reasons for stalled weight loss, and while it might seem obvious, it makes sense that most of us might start out this way. I created the 30 Day Clean Eating Challenge because I know how important it is to have a clear set of tools, guidelines and meal plans when weight loss is the goal. My clients have lost weight and hit their goals in 30 days by following the plan I designed and receiving support from my incredible team. I want this to be a FUN and pleasurable experience for you.
If you’re ready to commit and get the results you want, consider checking out my next 30 Day Clean Eating Challenge.