You’re exercising regularly, drinking eight glasses of water a day and being realistic with your calorie input vs. output—the magic formula for fat loss.
So what on earth can the reasons you’re not losing weight be?
They can be subtle but seriously significant for your fat loss journey. After all, they say small changes make the biggest difference.
From picking the wrong glass of vino to being all too tempted by a bargain, keep scrolling to discover seven reasons you’re not losing weight and how to combat them ASAP.
1. You’re not getting enough shut-eye
Netflix keeping you up at night? It could be why you’re struggling to lose belly fat.
That’s according to a study in the American Journal of Clinical Nutrition that found that women who slept fewer than four hours ate 300 more calories and 21 more grams of fat the next day.
Yikes.
Stop Googling ‘how to get to sleep’ and instead, try investing in heavy curtains, as sleeping in a bright room has been linked to a larger waistline.
2. You’re skimping on protein
According to a study published in the FASEB Journal, dieters who’s macros contained doubled the amount of protein lost more fat and maintained more muscle mass than dieters who ate the recommended daily amount.
Yep, protein is one mean fat-fighting machine. That’s because high-protein foods take more work to digest, metabolise and use, which means you burn more calories processing them.
They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. You’ll love these high protein meals for work.
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight.
3. You’re trying to bag a bargain
Three-for-two offers are great for your wallet, but can stump your healthy efforts. In a US study, even people watching their calorie intake chose the largest size of snack if it was the best value.
Sound familiar? Just think about how many extra calories this may add to your daily diet…
If you are a sucker for a bargain and find yourself thinking three jumbo jars of peanut butter for the price of one is the bargain of the year, grab a trolley.
Another study found the arm flexor contraction of holding a basket makes shoppers choose products that provide instant gratification. Plus you’ll get an arm workout in.
4. You’re picking the wrong wine
Love a glass of Chardonnay after a long day at the office? You may watch to switch to Cabernet. You knock back more vino when it’s white, according to research from Iowa State University in the US.
Participants asked to pour a ‘normal’ drink doled out 9% more white than red.
Turns out the lighter grape doesn’t offer a strong visual contrast in a clear glass, so your brain doesn’t register it as a serving.
Try having it in a dark glass and leave your glass on the table as you pour rather than picking it up – you’ll serve 12% less.
Extra bonus? Red wine has less natural sugar than white, plus packs more minerals like magnesium, iron and potassium.
5. You’re keeping a cluttered desk
Messy desk? It could be thwarting your slimming efforts as well as your job prospects. A US study found an orderly workspace encourages healthy food choices.
Try these three tips for a diet-friendly desk:
- Store your snacks in a drawer out of sight – our brains are programmed to forget hidden food. What doughnut?
- If you’re wondering, can lemon water really help me lose weight? A whiff of citrus can help to curb cravings, so swap your 3pm cuppa for hot water and lemon.
- Retune the office radio over lunch, as high tempo music makes you eat faster.
6. You’re unrealistic
Remember, it’s what you do consistently, not sporadically, that will help with your fat loss wins, and slow, steady and consistent always wins the fat-loss race.
Research from George Washington University found lofty diet expectations can lead to yo-yo losses and a drop in confidence.
Start with small realist goals, such as, ‘I will eat a vegetable at every meal.’
7. You’re constantly paying by card
It may be a little old school, but paying for your weekly grocery shop in cash could help boost your fat loss.
According to a study in the Journal of Consumer Research, people who use a credit card when buying groceries chose significantly more unhealthy, calorie-dense foods than people who pay cash.
Consumers who are faced with aisles stocked with crisps and fizzy drinks will think twice before placing such products in their carts when they are paying with cash. When using plastic, however, people tend to impulse buy more.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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