I realize as humans, we are all created completely unique.
What works for me, wont necessarily work for you.
But i’m not here to tell you about the newest fad diets, or unique diet tricks to lose weight that more often than not don’t work or aren’t sustainable.
I want to point out 5 diet mistakes you could be making that will be playing a significant role in why you can’t lose weight or why you are struggling to reach your weight loss goals.
You probably had no idea that some of these things were slowing you down on your weight loss journey, but once you know and make these minor changes, you could see some serious changes begin to happen.
So, why can’t I lose weight? you ask, here are 5 diet mistakes that could be slowing you down.
Eating too much healthy food
You’re probably thinking “what are you talking about?”
Ok, so by this my focus is on the words “too much” and not necessarily because yoru food is healthy.
In other words, just because you’re choosing to eat healthy, nutritious foods, you can still be consuming too many calories.
If those calories aren’t burnt, regardless of the foods they come from, they will store as fat.
Now this does not mean you need to start counting calories. In fact I don’t promote calorie counting at all because I find it is painfully frustrating, time consuming and just not necessary to manage your weight.
Instead, you should be more aware of your portion sizes for each meal.
How to measure portion size? Inside my FREE 21 Day Weight Loss Plan & Wellness Guide is a full portion size guide to help you out here.
One of the biggest mistakes people make when trying to lose weight is thinking that by eating healthy means they can eat much more.
Healthy food still contains calories! Don’t be fooled into thinking healthy eating means loads of food.
You still need to be monitoring your portion size consistently to be able to reach and manage your weight loss goals.
2. You’re fooled by labels
Sticking certain health labels on food packets is such an easy way to fool people into thinking it is healthy.
If a packet of candy says “99% fat free” plastered over the front, many people will take that as a green light to go ahead and include this in their diet and it wont have a negative affect, because, its fat free right?
This is the misleading part.
Companies will market there food the best way they can to sell it to as many people as possible.
Its not hard to make candy almost fat free! Come on!
But why don’t they mention the sugar content?
Because candy isn’t necessarily high in fat, its extremely high in sugar, one of the absolute worst things you can put into your body.
This is just one example.
Food companies are becoming so clever with their marketing but pointing out a tiny piece of nutritional info contained in the food that will get you interested.
Most people only know the basics of nutrition at the most, so most people will be sucked into this.
What companies wont do of course is point out the 10+ ingredients used and the macronutrient content that would likely cause you not to buy it, if you were being conscious of eating healthy foods.
So, the take away here is never buy into the nutritional info deliberately plastered on the front.
This is usually done to draw you in and steer your attention away from the other ingredients inside that will do you no favors when trying to lose weight or stick to a healthy diet.
3. You’re not active enough
This one is pretty obvious really.
Although you can lose weight without exercising, it will definitely be harder and it is definitely not recommended that you don’t do any form of exercise regularly.
You don’t need to head to a gym every day, or spend hours per week doing cardio training.
Just setting aside 15-30 minutes per day to fit in some physical activity can really give you a boost when on a weight loss journey.
There are loads of low impact workouts you can do with no equipment or very little equipment such as a resistance band.
You can do this all in your own home.
Or, if you’re a keen exerciser and love a good workout, you might like to challenge yourself with my 8 Week Burn Build Shape Body Transformation Program.
I created this because I personally don’t enjoy gym training and lifting heavy weights.
Instead I love what I have discovered so much with bodyweight workouts that I decided to create my own program to share it with you and help others achieve their weight loss and body sculping goals.
They are short 15 minute AMRAP workouts (as many rounds as possible) with a dynamic warm up at the beginning and burnout session at the end.
The great thing about high intensity training is that it doesn’t need to be long but it still gets your heart rate right up and helps you BURN FAT!
Also with high intensity bodyweight training you will still be burning calories for a couple hours even after you stop.
This will definitely help you burn fat and lose the belly pooch fast when combined with a healthy balanced diet!
4. Meat and dairy consumption
If you’re like me, you will have grown up on a meat and veggie diet, with meat being a regular on the dinner plate most days.
If you’re brought up with it, you don’t really think to question it or look for alternative’s, often not until we become adults at least and often develop weight or digestion problems.
It really can take the smallest adjustments to your diet to see a pretty significant difference, for the better!
Things to consider:
How much meat are you consuming?
Now although lean meats are considered a healthy addition to your diet, they can also be higher in calories than a plant based alternative which is much lower in calories and more easily digested.
Consider swapping your meat portion for something such as tofu, tempeh, beans, legumes or more veggies a little more often and see what difference you notice.
How much dairy are you consuming?
Even if you are only consuming lite milk, low fat Greek yogurt, lite mayo etc, the dairy content in it is higher calorie and often our bodies do not react well to dairy products.
In fact, the human body can only digest and tolerate dairy milk as babies.
Babies have lactase which allows the body to break down lactose in milk.
As adults we lose the ability to digest lactose, which is why it is now considered very normal for adults to be lactose intolerant.
Milk is promoted as a healthy beverage for children, but some researchers believe that estrone and whey protein in dairy products may cause weight gain.
Try opting for a plant based alternative such as soy, almond, oat, coconut, rice, help, or cashew milk.
They are lower in calories and our bodies digest plant milk better than dairy milk.
5. Base your diet around whole foods
Whole foods are foods in their natural form.
Fruits, veggies, beans, legumes, nuts, seeds & grains.
These foods are lower in calorie and don’t have the added preservatives, colorings, flavour enhances, MSG etc that nasty processed food has.
Processed foods to avoid
The following foods are a good example of processed foods that will do your body more harm than good, and you should avoid.
- Packaged microwave dinners
- Most breakfast cereals
- Snack bars and packets (fruit rolls, nut bars, cereal bars, flavored corn thins and rice crackers etc)
- Most bread (I recommend whole grain bread that has had the least amount of processing and additives possible)
- biscuits, cookies, scones, donuts, cake
- Fried food
- Most plant based burger patties or any “vegan/vegetarian’ version
- Sugared sports drinks
By eliminating these foods from your diet you will not only lose belly fat, but you will see a significant loss in over all body weight.
Consuming a diet based around whole foods will cleanse your system, help kick old unhealthy food cravings and is one of the most effective ways to lose weight and maintain it long term.