If you’re working out and have been consistently, and still haven’t lost the weight you expected, perhaps the reasons listed here might help you identify what the problem is and produce a solution for you all in one place.
HERE WE GO ==>
1. Your Clueless…
“Very few Americans tell the truth about what they eat,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman’s Diet. In one USDA study, more than 80 percent of women underestimated their daily food intake by a whopping 700 calories! Part of the problem is visual: Most people don’t have a clue about what a true portion looks like, Somer says.
- Find your measuring cups and spoons. And if you don’t have one, buy an inexpensive kitchen scale.
- Measure out the recommended portions of everything you eat for a week. You’ll quickly learn to accurately identify a 1/2-cup serving of pasta, a 2-ounce muffin, a teaspoon of butter, a cup of cereal, or a 4-ounce portion of chicken.
2. You Skip Breakfast (BIG ONE HERE)
Successful dieters share a common habit: They eat breakfast, say University of Colorado researchers who monitor people who have lost at least 30 pounds and kept it off for a year or more. The benefits are big. As well as preventing 10 a.m. attacks on the vending machine, eating breakfast boosts your mood, memory, and work performance
- Adopt the gold standard: Top 1 cup of whole-grain cereal with berries and fat-free or low-fat milk. Add OJ and coffee and you’ll be good to go for hours.
- Try the make-ahead version: The night before, put these into a preheated wide-mouth thermos: 1/2 cup old-fashioned oatmeal, a few chopped dried apricots, a pinch of brown sugar, a dash of cinnamon, a drop of almond extract, and 1 cup of hot fat-free or low-fat milk. Close tightly. In the morning, just open the thermos, sprinkle with slivered almonds, and spoon out a warm, delicious, ready-to-eat breakfast!
3. You drink more calories than you think..
Sugary sodas, teas, and juice drinks don’t fill you up, yet they pack on pounds. So do happy hours. For example, a bottle of sweetened green tea has 140 calories, the equivalent of a chocolate chip cookie. And a large margarita can have up to 800 calories — more than four cake doughnuts!
- Can’t give up regular soda? Make it an occasional treat.
- Nix supersized cocktails and drinks made with high-calorie mixes or cream.
- At parties, alternate a glass of wine with a glass of sparkling water.
- Make your own iced green tea, and sweeten lightly (1 teaspoon of sugar has only 16 calories). The plus: Home-brewed tea usually has more healthy antioxidants, which often get lost in commercial processing.
- Cut juice calories by mixing 1/3 cup of OJ, apricot nectar, or your favorite juice with 2/3 cup sparkling water.
4. It’s not you, it’s YOU LIFE…
You swear you want to eat well, but in the next breath you find excuses about how hard it is to find the time, money, or mental energy to make it happen.
- Try tough love: Stop blaming others, the weather, your job, your life, the dog, etc. Focus on reaching your goal. Fact is, People lose weight every day, often despite overwhelming odds.
- List your excuses, and then brainstorm solutions. Lack of time? Cook large quantities and divide into single portions to eat throughout the week. Keep meals simple, and buy prepared foods, including sliced veggies and fruit.
Finding ways to eat right makes you not only slimmer and healthier but also physically younger: Maintaining a desirable weight can take 6 years off your real age.
5. YOU QUIT…
This is huge. Failure only happens to those that quit. If you’re not getting the results you expected, SAY SOMETHING. If you have a personal trainer or coach, have a talk with him or her and explain your situation. Bottom line, DON”T BLAME OTHERS and DON’T QUIT. You need to be mentally tough and make it happen. You need to bring intensity to your workouts or exercise program. This should be as simple as calories in // calories out.. Don’t make it difficult. Realize it’s going to take time to SHRINK back down to size. Think of it this way, how long did it take you to LOOK THE WAY YOU DO ? 5 years, 10 years, or even a few decades ?
Bottom line, don’t expect miracles, don’t blame others and most importantly DON’T QUIT. You know what your feeding yourself, whether it’s bad or good. Keep your dreams alive and talk to your trainer or coach and mix things up. If you don’t have a trainer, perhaps it’s time to find one.
Thanks for reading,