Has your weight loss stalled?
Or maybe you’ve tried to lose weight and it hasn’t budged anywhere?
You’ve been working out and eating well, but that scale doesn’t move. You’re not alone, our personal training clients in West Chester, PA deal with the same thing.
So, what gives?
To lose weight, you need to be in a calorie deficit. That means you’re eating less calories than you are “burning” everyday. Studies have been done on every fad diet out there, from vegan, low-carb, keto, high-carb, and everything in-between and they all point to the same thing.
There is no magic diet, you need to eat fewer calories. How you do it doesn’t matter for weight loss (health optimization is a different story). In fact, if you’re smart about manipulating your diet, you can go to a fast food place and lose weight eating a burger, fried, and coke everyday as long as the rest of your diet falls in line with your calories.
Now, I know what you’re thinking, “but my diet is perfect!”
Hate to break it to you but If your goal is to burn body fat and that’s not happening, then your diet isn’t perfect. In fact, if your only goal is to lose weight and that’s not happening, then your diet gets a letter grade of an F no matter how many quinoa kale avocado salads you eat.
Here are four ways you are overeating with your diet:
1. Using too much cooking oil adds extra calories most people don’t count. Each tablespoon of olive oil adds 120 calories to whatever you are eating. If you don’t measure this, you can easily add 840-1680 calories to your diet each week without realizing.
2. “But I thought X was healthy?” There is a difference between healthy and losing weight. Peanut butter, avocados, and bananas are all healthy, but they can also be very high in calories if you don’t measure. Most people eat 1.5-3 servings of peanut butter, a half avocado has more fat than one tablespoon of olive oil, and most bananas are two servings. Not saying to not eat these, but you need to measure them.
3. Overeating on the weekends can ruin an entire week of good eating. You are not in control of the food you are eating when you go out, the chef is, and their goal is to make food taste good so you come back again.
4. You don’t track or portion your food. Do you know what four ounces of chicken looks like? A serving of pasta? A serving of cereal? If you don’t then you’re going to be at a major disadvantage when trying to reach your goal.
So, what do you do? Start tracking all your food for a week (including weekends) and see where you’re at. Apps like MyFitnessPal are great for this. If you need help getting started, come to our gym in West Chester, PA to get a diet plan.