The Reasons You Aren’t Losing Weight

The Reasons You Aren’t Losing Weight

…maybe you’ve tried to lose weight and it hasn’t budged anywhere? 

You’ve been having great workouts 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 4 ways you are overeating with your diet:

1. Cooking oils:

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. The “Right” healthy foods:

“But I thought X was healthy?” There is a difference between healthy and weight loss. Peanut butter, avocados, and bananas are all healthy, but they can also be very high in calories if you don’t measure. 

For example, Most people eat 1.5-3 servings of peanut butter (when they think they’re eating 1), a half avocado has more fat than one tablespoon of olive oil, and most bananas are really two servings. I am not saying to NOT eat these, but you need to measure them and make sure they align with your goals! 

3. Overeating on the weekends:

This can ruin and 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?

 Commit to a week of tracking your diet. Weigh your food, measure it out and track it using MyFitnessPal… This will show you what you’re really eating and help you stay on track! 

Lastly, following a diet and losing weight is difficult. If you live in West Chester, PA and you need a great diet plan and personal trainer then

contact us at Gage Strength Training

to get started with workouts that won’t hurt your joints, a customized nutrition plan and a fun environment to workout in!