Alright so you’ve read Part 1 and Part 2 of this series and you’re still not sure we’ve covered your particular issue. Fear not, for here I’ll address six more common issues that might be keeping you from losing the weight and reaching your goals!
1. You’re over-exercising. Exercise can be beneficial, but we now know it’s not the be-all end-all when it comes to weight loss. (Abs are made in the kitchen!) It can actually stand in the way of you reaching your goals if you’re doing too much of it and not giving your body a chance to rest (which is STRESSFUL). Exercise can produce an inflammatory response, (one of the reasons I decided to stop marathon running and any inflammation in the body will stand in the way of weight loss because your body’s priority will always be healing this first. And, as I mentioned in Part 2, sleep is critical to weight loss, so you should use this as your excuse to skip your 5am workout and sleep a couple extra hours!
2. You’re not exercising. Although we don’t promote exercise for the purpose of burning calories, it CAN be the thing that pushes you through your plateau. The right types of exercise can be incredibly beneficial for boosting metabolism. Not all types of exercise are created equal. We recommend incorporating short bursts of resistance (strength) training and high intensity intervals, each a few times a week, along with increasing daily activity to support your metabolism. Do more physical activity of any kind that you enjoy: weed your garden, go for a bike ride, walk on the beach, play tennis, practice handstands with your kids. The more you move, the better you’ll feel, and the faster you’ll get to your goal. To help you create an exercise regimen that supports your body and weight loss goals, you can apply to our program to meet with one of our all-star personal trainers (who also happen to be dietitians too!).
3. You’re eating too much. Sometimes we see clients following our PFC guidelines, but they overdo it by eating more than we would recommend. Our eating guidelines have clients eating five or six times per day. The reasoning for this is to promote stable blood sugar levels and to keep metabolism revved up all day and all night long. The key is to eat enough so that you aren’t “starving” when it’s time for your next meal or snack (3-4 hours from then) but you aren’t too full to eat either. After years of roller coaster eating patterns, skipping meals and dieting, it can take the body awhile to get into a steady rhythm where it realizes it’s going to be re-fueled every few hours. Your body needs to trust that you are going to continue fueling it with the macro and micronutrients that it needs, and that you’re not going to starve it like you may have done in the past. So, as you start eating this way, your body may hold onto the nutrients it’s given and may not lose weight right away. This is normal. Once your body understands this and this rhythm is reached, it will begin to let go of those extra pounds. If after three to six months no weight loss occurs (it’s important to wait this long!) then it may be appropriate to decrease portion sizes, but this is not to be done right away. AND there are MANY other factors to address FIRST (such as the ones outlined in this blog post series). It’s vital to give your metabolism time to heal before reducing portion sizes. If this step is taken too soon, then your body may not trust you just yet and you’ll risk your body holding onto the food you give it when you eat again, putting you back into that vicious cycle of restricting and gaining weight.
4. You’re still not eating enough fat. Okay, I may have said this once, but I’m going to say it again because it’s THAT important. Another recipe for disaster is eating low-carb AND low-fat. You can’t do both. When you are eating the way we find to be most successful with most of the clients we see, you are eating a lower carbohydrate diet in comparison to the SAD (Standard American Diet). In doing this, it is ESSENTIAL to be nourishing your body with plenty of high quality fats. This is a complete shift of mind, which is why we see it being a problem for many people, hence the reason we need to be continually unbrainwashing ourselves (on a daily, sometimes hourly basis!). Remind yourself of fat’s amazing properties: how it keeps you full, provides your brain energy, lubricates your joints, supports your metabolism and keeps cravings away to name a few.
5. You’re still counting calories (or grams of fat, or points). Holding on to old ways of thinking while trying to eat real food is a recipe for disaster. If you’re counting, you’re probably restricting, which means you’re not fueling your body with what it needs to run most efficiently. Everything changes when you see food in a brand new light, as something that nourishes and fuels your body, instead of something to deprive yourself from. It’s crucial to completely let go of your former dieting mindset and unbrainwash yourself from obsessing over the amounts of food or calories you are taking in. Focus on establishing a healthy relationship with your body, nourishing it by eating lots of quality protein, healthy fats, and nutrient-dense carbohydrates to see success. Your metabolism will heal, you will get back in touch with your “hunger sensor,” and your body will regulate itself as it should.
6. You haven’t given it enough time. When you start to embrace our approach and eat the PFC way, it can take your body some time to trust that you’re going to keep fueling it with what it needs and that you’re not going to go all restrictive again. So when you see the scale hasn’t changed after a week or two and it frustrates you so much that you skip dinner, this is not only not helpful, but it sets you back even further, because now your body is confused and thinks it can’t trust you, so it wants to hold onto your food the next time you eat—instead of burning it. Counterproductive, wouldn’t you say? Be patient with yourself, trust the healing process, be consistent and give it time.
There you have it! If you’ve given these 18 tips a shot and still are having trouble losing the weight, get setup with a dietitian coach to get to the bottom of it. We believe in you and sometimes it just takes a little teamwork to get there!
Now, go grab my BEST tips to BOOST your metabolism in the meantime by clicking the pink button below!