13 Sep 10 Reasons Your Diet Plan to Lose Weight Isn’t Working
Is there a diet plan to lose weight that actually works?
If you’ve tried everything it can seem like the answer is “no”. But there are some very important reasons that as many as 90% of diets fail.
And the good news is correcting these little things can make all the difference.
Let’s explore 10 reasons your diet plan to lose weight isn’t working — and what you can do about it.
1. You’re Overestimating Output
You walk a mile. That should burn off that little piece of cake you had for dinner — or so you think. But the fact is, activities — even strenuous ones — don’t burn as many calories as many people think they do.
The average female would need to walk about 4 miles at a steady clip to burn off one donut.
While exercise is an important part of losing weight, thinking that you can just burn it off tomorrow will set you up for failure.
Instead, establish achievable diet and exercise goals and stick with your plan.
2. You’re Not Building Muscle
To lose weight and keep it off, you need to build muscle. Muscle burns more calories than fat. It increases the after burn because it must cool down and repair after a workout.
Muscle tone helps you feel better and have more energy. It helps regulate hormones that can cause cravings.
That means you’re more motivated to keep it up.
Wasting away into a bean pole isn’t a healthy diet plan to lose weight. Building muscle is an important part of your overall strategy.
3. You’re Tunnel-Visioning on Calorie Count
We’ve all heard it. Calories in. Calories out. This isn’t untrue. But it’s not fully true either. The quality of those calories matters because they impact your:
- Energy levels
If you’re only focused on reducing calories or carbs or sugar or whatever, you’ll always miss the mark if you’re not equally concerned with what you’re adding to your diet in the form of more:
- Omega 3s
- Healthy fats
- Fresh, whole, raw foods
- Nuts, beans, seeds
- Meats (unless vegan or vegetarian)
Finding healthy foods that you love is essential to sticking with it.
If you don’t eat healthy foods like nuts — for example — because they’re high calories, you’re not doing yourself any favors. Nuts are dieter’s best friend.
- Reduce cravings
- Keep you fuller longer
- Trigger the release of weight-loss hormones
4. You’re Tunnel-Visioning on the Scale
Muscle weighs more than fat and yet many of us are still focused on a number of the scale. Additionally, body weight can fluctuate significantly based on your salt and water intake.
In other words, scales lie. They can make you feel like you’re not making progress. They can discourage you from continuing to achieve your goals.
While you will lose weight on the right diet, don’t get too caught up in the day to day. Take your measurements. Watch inches drop as you build muscle. Weigh yourself once a week max and you’ll the net loss on the scale.
5. You Heard You Should Eat 5 Small Meals a Day
Yes, eating 5 small meals a day can help keep your diet plan to lose weight on track because it reduces cravings and sugar spikes.
The issues that many run into is the result of not properly portioning your 5 meals. They may reduce portion sizes on some but have normal meals on the others. It typically ends up being more calories because it’s harder to manage.
If 3 meals work for you, focus on eating 3 healthy meals. If you do 5, remember to adjust portion sizes.
6. You’re Not Clear on What a Portion Size Looks Like
You have a diet plan to lose weight and you think you’re doing great. You’ve only eaten 1500 calories today. Except the actual number is more like 1900.
Did you do the math wrong? Did you forget to count something?
You were more likely estimating portion sizes and were off. The portion sizes on many packages can seem unnaturally small, especially if you’ve been over-indulging.
Always check the portion size before consuming. Don’t assume that you know what a normal portion size is.
If you’re eating something that’s not easy to count like a homemade casserole or enchiladas from your favorite Mexican restaurant, research online to get a good estimate.
It won’t be exact, but it’s likely closer than you could determine otherwise.
7. You’re Not Planning Ahead
When do you most often crave bad food? Chances are it’s when the refrigerator is low and you don’t know what to make for dinner.
Instead, plan your meals ahead. Make sure you have the ingredients. And have a backup plan if you get stuck at work or in traffic.
A plan goes a long way toward keeping your diet plan to lose weight on track.
8. You Don’t Drink Water
This is actually a multi-fold reason that your diet plan to lose weight isn’t working.
First of all, you may be drinking other things when you’re thirsty like gatorade, orange juice, sodas or flavored coffees. These are okay in moderation. But they add a lot of calories and sugar to your diet.
Water is calorie-free and is the purest way to hydrate.
Secondly, dehydration reduces your energy level and can make you crave food because your body can get a little water for food. It’s desperate — in other words.
Drink pure water throughout the day and limit sugary drinks and diet drinks. You’ll quickly feel the difference.
9. You’re Spiking Your Sugar
Blood sugar is like a roller coaster. You eat just a taste of something sweet, it goes up. Then it comes down and you crave more sweet stuff.
Whoops! Time to break the diet.
To reduce cravings, avoid eating sweet stuff without something to balance it like protein or fat. This helps your blood sugar stay more stable.
10. You’re Dieting out of Fear, Hate & Shame, Not Love
Dieting because you hate your body or are ashamed of your eating habits will only lead you down a dark road of self-loathing and feelings of never being good enough.
Instead, focus on the fact that you love yourself enough to get healthy. You love your family and want to be there for them. This is your motivation, not fear, hate and shame.
A Diet Plan to Lose Weight Includes This
A diet plan to lose weight requires planning and a big picture view. It involves making choices that make sticking with it easier.
We make sticking with a diet easy. We cook wholesome, great tasting meals and deliver them to you anywhere in the Southern California area. Check out our site and give us a call to get started at (626) 773-8773.