You’re eating well, training hard and feel like you’re making all the right moves, so why aren’t you getting leaner? You could be making these common, yet often overlooked mistakes.
You keep looking for quick fixes and shortcuts
“7kg in 7 days” sounds enticing, but it will inevitably backfire. Breaking lifelong bad habits that have led you to this point and establishing new, sustainable behaviours takes time. Remember, the goal isn’t just to lose the weight, but to keep it off long term.⠀
Licks, bites and tastes. A lick of the spoon after it’s been in the peanut butter jar, a bite of the kid’s crusts from their sandwiches, or a taste of the brownie batter you’re baking for your friend’s birthday… they all contain calories and they all add up. Too many of these extras can easily bump you out of the calorie deficit you’re trying to stay in.⠀
You’re eating out too often
Even if you are opting for the “healthier” options, the average restaurant-prepared meal contains 200-400 calories MORE than the same meal cooked at home. Portions are larger and chefs will often use higher amounts of fat during cooking. Save your money AND your waistline by preparing the majority, if not all of your meals at home.⠀
Calories are NOT created equal
A diet rich in nutrient-dense, whole foods will ALWAYS yield better results than one filled with highly processed snacks, sugar, alcohol and artificial junk – even if it fits your macros.
Too many “cheat meals” and extra snacking and drinking on weekends is undoing all your hard work. It’s not enough to put in the work Mon-Thurs, then let loose the rest of the week. All those extra calories add up fast, and it’s easy for one night of indulgence to completely undo all the hard work you’ve put in during the week. ⠀
Poor gut health
If you’re regularly experiencing bloating, cramping, and irregularity, it’s a sign your digestive system is out of whack. A healthy GI is critical for adequate nutrient absorption, resulting in better overall health and more efficient fat loss. ⠀
Stress is one of the number one causes of fat gain and inflammation. Not only is it a common trigger of binge eating, it activates production of the stress hormones cortisol and aldosterone, which promote fat gain especially around the midsection, making fat loss extremely difficult. ⠀
You’re not getting enough sleep
Lack of sleep is another main cause of inflammation, which can also increase cortisol production and decrease insulin sensitivity (ie. your body’s ability to utilise carbohydrates as energy). It can also affect your body’s hunger hormones, leading to increased appetite and extra snacking.⠀
You’ve been dieting too long
You’re over-trained, your metabolism is depressed, your hormones are unbalanced, digestion is suffering and you’re generally feeling pretty rotten. It’s normal to feel hungry and fatigued while dieting, but if you’ve been feeling this way for a long time and results are simply not happening, it’s likely time for a diet break. Reduce your training and take your calories back up to maintenance. Not only will you feel better, your body is more likely to respond positively once you are ready to start dieting again.