LAURA SHAMMAH MS, RDN
LOSING WEIGHT IS RARELY EASY, AND IT CAN BE DOWNRIGHT FRUSTRATING, ESPECIALLY WHEN YOU THINK YOU’RE DOING EVERYTHING RIGHT, BUT THE NUMBERS ON THE SCALE REMAIN THE SAME. WEIGHT LOSS PLATEAUS ARE ALSO DISAPPOINTING. IF YOU’VE ADOPTED A HEALTHY DIET AND YOU’RE STILL NOT SEEING THE RESULTS YOU EXPECT, PERHAPS ONE OF THE FOLLOWING FACTORS IS TO BLAME.
REASONS YOU MAY NOT BE LOSING WEIGHT
• Eating just a salad for lunch. We’ve been told that salads are a great meal when you’re trying to lose weight, and they are good for you. However, a salad made of a few vegetables will not fill you up. In just a few hours you’ll be looking for a snack. You should add lean protein like tuna or chicken, and fiber rich foods, like beans and quinoa to your salad. These ingredients will keep you full for a much longer time.
• You’re eating too much of a healthy thing. Just because a food is healthy, doesn’t mean you can eat as much of it as you like. Be aware of your portion size.
• You’re eating too many refined carbs. Complex carbohydrates like whole wheat bread, barley and beans are full of fiber and fill you up. Refined carbs, like pretzels and pasta may give you an energy boost at first, but it will lead to a sugar crash, which will make you hungry and lead to additional eating. Switch to complex carbs combined with lean protein.
• You are letting too many hours go by without eating. When you allow too many hours to pass without eating, your blood sugar will drop, making you ravenously hungry. When this happens you are very likely to overeat. It’s best to eat healthy meals and snacks every couple of hours.
• You eat well all week and allow yourself a cheat day. Some diets recommend a cheat day once a week, however there are guidelines as to how much you can eat. When creating your own cheat day, it’s very possible to consume all the calories you didn’t eat during the week, and all of your hard work can be negated in those couple of hours. Be consistent. Plan your weekends and learn how to enjoy yourself without sabotaging your weight loss goals.
• You believe you can eat whatever you want because you exercised. A great snack or meal you can eat after a workout would be a mix of complex carbs and protein. This is a powerful combination that helps boost muscle recovery, reduce soreness and build strength.
Review your goals and your behavior. If you think one of the reasons mentioned is why you are having trouble losing weight, make a change. You’ll be happy with the results.
Laura Shammah MS, RDN has a masters degree in health and nutrition and is a registered dietitian. She has been operating her own private practice in both New York and NJ for over 20 years. She is happily married and has four children.
