So you’ve started eating better, walking more, going to the gym, or you’re training for a 5km race. Brilliant! You expected the weight to drop off, so why aren’t you seeing RESULTS?
Here are 6 top reasons:
- You are ‘good’ all day with your eating and are distracted enough to avoid eating too much. But by the evening you are hungry and attack the bread, cheese, breakfast cereal, biscuits, ice-cream etc. This is the most common mistake I see my clients making. You need to eat more during the day to stop the evening over eating.
- Exercising can result in an increase in your appetite, so you eat more. If you are genuinely more hungry, ensure you are eating protein at each meal (eggs, fish, chicken, cottage cheese are great choices), lots of fruit/veg, a high protein yoghurt, milky coffee or tea, water. Consider bringing a meal forward by an hour if you are ravenous.
- You eat more before and/or after your session to fuel the exercise. One of the most common mistakes I see is someone having a milkshake drink after 40 minutes in the gym to aid recovery, often followed with in a few hours of a normal meal. A typical bottle of milkshake will provide 300-400kcal, essentially replacing the calories you’ve just burned off. If you are exercising to lose weight, then you need a calorie deficit ie. burning more than you eat/drink.
Although extra food/drinks may be necessary for long and strenuous workouts, for shorter workouts less than an hour, the need isn’t as significant. Normal meal and snacks around exercise should be enough eg. snack of an apple or banana 1-2 hours before a workout, yoghurt after.
- You are trying to be too healthy – yes really! You’re think you’re doing all the right things – snacking on nuts or rice cakes with peanut butter; lots of avocado in salads; extra pumpkin seeds and flaxseed in your porridge. Thing is, even healthy fats are high in calories: a tablespoon of most nutty things have about 120 kcal. Half an avocado has about 150 kcal. They all add up.
- You think you can eat what you want because you exercise – if only! A 3 mile run will burn approximately 300 kcal. Not an excuse to have 6 biscuits or a whole pizza. Rewarding yourself with high fat/calorie ‘treat’ food can cancel out the good work done. Even professional athletes who have multiple training sessions each day have to be careful with their diets.
- You need to change your workout – you run for 40 minutes three times a week, or sit on a exercise bike and do some crunches. Your body adapts to what you do day in day out. You need to challenge your body. If you want to change, you need to change what you are doing!
- You sit down for the rest of the day – You have an intensive workout for an hour, so you don’t feel so bad about taking the car for journeys that you could walk. You need to stay as active as you can, humans are born to move. If you feel too exhausted to do anything but sit down for the rest of the day, you are probably over doing the exercise.