fitness and health

There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale
and it can get downright frustrating. After working with thousands of clients
I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

1
Eating more than you think you are.

Weight Watchers
Jenny Craig
Zone Delivery Service
and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently
underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like
we can better estimate (and consequently
evaluate and calibrate) the amount of food we eat at each meal. Keep in mind
when it comes to weight loss
you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients
have very little impact on blood sugar
and contain little in the way of calories.

2
Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes
for weight loss
you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so
your body gets the signal that food is abundant
and there is no need to conserve energy.

Additionally
frequent feedings maximize your metabolism
as your body is constantly busy
burning calories by digesting your meals. By not letting too much time pass between meals
you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable
your hunger levels are minimized
decreasing the chances that you will be tempted to overeat at your next meal.

3
Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss
due to the abundance of “healthy” diet smoothies
protein concoctions
and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First
many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid
both for health reasons and for weight loss.

Secondly
most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit
a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly
the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food. A 16 oz fruit smoothie may contain as many as 600 calories
and will not fill you up all that much! On the other hand
eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least
I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it- when making major dietary changes
you want to get the most out of your calories. Wouldn’t you rather fill up
rather than drink something and be hungry again soon after?