“I’m doing everything right but can’t lose weight”
I hear this all of the time.
Here are the top 12 ways you are sabotaging your weight loss:
I hear this all of the time.
Here are the top 12 ways you are sabotaging your weight loss:
1. No plan
“Exercise and eat right” is not a plan. You need to know exactly what foods you’re going to eat and what you’re going to avoid. You also need an exercise plan written out.
“Exercise and eat right” is not a plan. You need to know exactly what foods you’re going to eat and what you’re going to avoid. You also need an exercise plan written out.
2. Counting calories
Calories in calories out doesn’t work. The source of the calories matters more than the total amount. Instead of calories, focus on protein. 100g per day is a good starting point for most people.
Calories in calories out doesn’t work. The source of the calories matters more than the total amount. Instead of calories, focus on protein. 100g per day is a good starting point for most people.
3. Eating low fat
Not getting enough fat will leave you feeling hungry. You also can’t make hormones without fat. Don’t be afraid of good healthy fats such as fatty meats, olive oil, butter etc.
Not getting enough fat will leave you feeling hungry. You also can’t make hormones without fat. Don’t be afraid of good healthy fats such as fatty meats, olive oil, butter etc.
4. Not eating enough protein
Protein will regulate your appetite by keeping you fuller longer. It also affects the hormones that make you feel hungry. A higher protein intake will help boost your metabolism and reduce your overall intake.
Protein will regulate your appetite by keeping you fuller longer. It also affects the hormones that make you feel hungry. A higher protein intake will help boost your metabolism and reduce your overall intake.
5. Too much fruit
Fruit often has high sugar content. Natural sugar affects the body just like table sugar. Limit fruit to 1-2 servings per day and stick with lower sugar fruits like berries.
Fruit often has high sugar content. Natural sugar affects the body just like table sugar. Limit fruit to 1-2 servings per day and stick with lower sugar fruits like berries.
6. Hormones
Hormones dictate whether we lose/gain weight. If weight loss has been a real struggle you may need to run a hormone panel. Hormones to pay specific attention to are thyroid, cortisol, insulin, estrogen, and testosterone.
Hormones dictate whether we lose/gain weight. If weight loss has been a real struggle you may need to run a hormone panel. Hormones to pay specific attention to are thyroid, cortisol, insulin, estrogen, and testosterone.
7. Not sleeping enough
Sleep is the best weight loss hack. When you don’t sleep you won’t lose significant amounts of weight. Period. One bad night of sleep makes you more insulin resistant for up to three days. Get 7-8 hours minimum each night.
Sleep is the best weight loss hack. When you don’t sleep you won’t lose significant amounts of weight. Period. One bad night of sleep makes you more insulin resistant for up to three days. Get 7-8 hours minimum each night.
8. Eating too often
Eating small, frequent meals is not a good strategy. Each time we eat we need to give our body time to process that food. Also if you aren’t eating the right foods you will be keeping your insulin high all day. Eat 3 or fewer times per day.
Eating small, frequent meals is not a good strategy. Each time we eat we need to give our body time to process that food. Also if you aren’t eating the right foods you will be keeping your insulin high all day. Eat 3 or fewer times per day.
9. Drinking calories/diet soda
Every client that calls me drinks calories or diet soda, increasing insulin resistance. Don’t. This includes smoothies/juice. Water should be the only thing you drink during the day. If you do drink coffee or tea, drink it with no sugar.
Every client that calls me drinks calories or diet soda, increasing insulin resistance. Don’t. This includes smoothies/juice. Water should be the only thing you drink during the day. If you do drink coffee or tea, drink it with no sugar.
10. Focusing only on cardio
You can’t outrun a bad diet. Cardio can be good exercise but is very inefficient for weight loss. Resistance training is a much better tool. As you build muscle you increase your metabolism and boost hormone production. Lift weights 3-4 per week.
You can’t outrun a bad diet. Cardio can be good exercise but is very inefficient for weight loss. Resistance training is a much better tool. As you build muscle you increase your metabolism and boost hormone production. Lift weights 3-4 per week.
11. Eating after dinner
Be honest. When you’re eating late you aren’t grabbing a cucumber or chicken breast. Nighttime eaters make poorer food choices. Not only will you be eating poor food, but eating close to bedtime leads to poor sleep.
Be honest. When you’re eating late you aren’t grabbing a cucumber or chicken breast. Nighttime eaters make poorer food choices. Not only will you be eating poor food, but eating close to bedtime leads to poor sleep.
12. Trying to do it alone
It is much easier to lose weight with a partner. Many of your friends need to lose weight, do it together. This will keep you accountable to your goals. You can also hire a coach to help you through the process.
It is much easier to lose weight with a partner. Many of your friends need to lose weight, do it together. This will keep you accountable to your goals. You can also hire a coach to help you through the process.
If you liked this thread please:
1. follow me @DrRichHuntsman
2. like and RT the first tweet of the thread
Thanks
1. follow me @DrRichHuntsman
2. like and RT the first tweet of the thread
Thanks
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