Why your not loosing weight…

Why your not loosing weight…

Consuming Too Many Calories

-Calories is energy. You need a specific amount of energy per day depending on your body, age and calories burned throughout the day. Women should generally eat 1,700 calories per day. Smaller women cosume 1,600 calories per day. If you eat too many calories, those access calories will turn into fat. People get caught up in the “health food”, whole grain this and that. Watch your calories too!

Consuming Too Few Calories

-Consuming too few calories can backfire. If you consume don’t keep tabs of calories and consume too few of them, you may eat way too much at one time of the day. Eating too much at once causes weight gain. It’s always important to keep tabs of calories throughout the day. Even if you have to write them down to get into this habbit. Or make a tally mid day. This is important.

Not Exercising

-IT’S TRUE! Weight loss is 70-80% of what you eat. BUT exercise is a big help. It is doctor recommended that people receive 3-5days, 30-60minutes of exercise. However, for weight loss you may want to do more than this average. Also when you weight train and gain muscle, muscles burn calories at a higher rate than fat. This will double your rate of weight loss. When eating and exercising habits are inline, you can expect to loose 1-2.5 lbs p.wk. You cannot loose weight by eating alone!

Not ENOUGH Exercise

-Just because you went to the gym doesn’t mean you exercised. Standing in a garden doesn’t make you a flower, standing in the garage doesn’t make you a car. The most frustrating thing is, while I’m sweating bullets jumping rope, the lady next to me does 10 crunches then leaves. You must sweat to get a workout. Look at the numbers on the machine, wear a watch, or determine calories burned by looking up exercises. Activities done for 1hr such as Zumba, Boxing, Cycling and Step Aerobics burn 500-700 calories. Running or Swimming vigorously 30 minutes can burn up to 300 calories. Don’t just assume, research and go by the numbers. Weight loss is not magic, there is a science behind it.

Too Much Sugar

-Yes, Special K, Oatmeal, Fiber One Bars, and Dark Chocolate that is 70% cocoa is good for you! BUT eating all of these in one day is a little bit too much. Just because its healthy, doesn’t mean you should eat it, at least not today. My rule of thumb is to only eat 1-2 sweet things p.day. In addition to this I also drink 1-2 medium sized cups of green tea sweetened with just under a tablespoon of honey. So a piece of dark chocolate and serving of cereal. Balance is key!

Blowing It On The Weekends

It is important to treat yourself with a snack or two one day of the week. Or two small snacks two days of the week or weekend. Some people take it too far by negating all nutrition on Saturday and Sunday and gain the 2lbs they lost during the week all back. My rule of thumb for myself is one snack on Saturday. Or a small snack Friday and Saturday. Don’t stock up on junk food. Wait until that birthday party, movie night or wedding for your cheat day!

Your Not Drinking Water

This was the last thing I had to fix in order to knock of those last few pounds. I only wanted to loose another 8lbs, but actually lost another 18lbs!! All by drinking 64oz of water p.day. The first 2 weeks I forced water down. I used to hate water. By week 3 and 4 I started becoming thirstier for it. I was loosing 1-1.5 lbs p.wk by drinking 64oz of water a day. I already had the eating and exercising down, water was the last missing thing. Carry around a water or sports bottle, get a purifier, always carry water with you. Anyone can make this a habit!