Not Losing Weight? Stop Underestimating Calories!
You’re not unique — neither are your reasons for not being able to lose weight. I’ve heard them all before, multiple times, usually one right after the other from the same people.
Enough with the excuses.
Your body is not able to stay its current size while it consumes less energy/calories than it needs (as in, calorie counting). A slow metabolism, thyroid condition, etc, can not withstand your body getting less energy than it needs over weeks and months.
There are certainly things that can hinder weight loss and cause the number on the scale to stagnate (like a slow metabolism, water retention, constipation, etc), but the inability to lose weight over a long period of time is because you’re eating too much.
My intention is not to offend those that are having a difficulty losing weight. I’ve been there, of course. My intention is to kick the crutches out from underneath you and hopefully leave you standing on your own two feet.
Personally, I had an arsenal of excuses every time I thought about trying to lose weight. The excuses were convenient in that whenever the going got tough, I would use it to let me quit. “Oh, but I’m dealing with X or have X problem, so I can’t lose weight anyway.”
Sound familiar? I bet.
If you’re not losing weight, there are two things you can do. First, make sure you have a realistic goal to start with. You are losing weight if you’re losing 1/2 a pound or a pound a week. Those may not be numbers like you see on The Biggest Loser, but they’re sustainable, realistic figures.
Secondly, make sure you’re not underestimating the amount of calories you’re consuming every day. This is biggest reason, usually the only reason, someone is unable to lose weight. Unless you measure your portion sizes of every single meal on a scale, you’re just estimating. And, unfortunately, we all have the natural tendency to underestimate.
Are you counting calories and having trouble losing weight? If so, add 20% to all the calories you add up over the next couple of weeks and see how your weight loss progress improves. If you eat a banana and MyFitnessPal says it’s 100 calories, record is as 120. If you have a cup of milk worth 100 calories, record is at 120 and so on. It’s thought that we underestimate our daily calories anywhere from 10-50% (I’ve seen every figure in between), so 20% is a reasonable starting point to make adjustments.
Stop turning around every time you hit a brick wall. It’ll be tiring, and it may take a while, but just take the wall down, brick by brick.