Have you been consistent on your meal plan, counting your macros, staying away from all the foods you crave, and still haven’t seen the desired results? If you have been strict with your nutrition and have yet to see the body fat drop like you want, chances are it’s time to put your approach under a microscope.
By DeLano Daniels
After you’ve been dieting for some time, little things here and there pop up to try to derail your progress. To prevent these little things from turning into big things, take a closer look at your regimen to discover where the issue lies. Below, we’ll look at a few variables that could be potentially stalling your progress.
1. I DON’T NEED A FOOD SCALE, I CAN EYEBALL IT
This is probably the biggest reason that individuals don’t see their desired results; STOP THIS! Repeat after me. I CAN NOT EYEBALL 4 OUNCES OF CHICKEN! Or any other ingredient that maybe on your meal plan for that matter. Look at it like this: do you eyeball your prescribed medication, or do you take the dosage that was recommended to you by your doctor? I mean, you could eyeball your blood pressure medication and run the risk of passing out because your BP is too low. I know that’s a bit extreme, but the same logic applies here. Precise measurements are your friend; precise measurements will ensure you’re not under or over eating the recommended amounts given to you by your nutritionist. Accuracy is key.
2. THE WEEKEND
This is where most fall the hardest; it can be poor planning, the feeling of entitlement, or a combination of both. If you’re serious about your goals, you must plan for seven days, not just your five-day work week; make it a part of your routine. “I was absolutely perfect with my diet and workouts Monday through Friday” is not a reason to fall off the wagon; you’re not entitled to cheat on your diet because you were perfect for a few days. Stay prepared and consistent. You owe it to yourself to reach your goals.
3. LACK OF SLEEP
Not much to explain on this one; plain and simple, get more sleep. Lack of sleep will bring your metabolism to a slow crawl. Find a way to get those z’s!
4. YOUR CALORIES ARE TOO LOW, TOO LONG
To lose weight, we must be at a caloric deficit; calories in verses calories out. With that said, there is a such thing as too big of a deficit for too long. Prolonged dieting on reduced calories basically sends your body into starvation mode and slows your metabolism. When your metabolism is slow, you lose the ability to burn calories efficiently. Even though you’re on a reduced calorie diet, you’re probably just breaking even and are no longer at a deficit. Bring those calories back up for a few weeks and reset your metabolism.
Never be afraid to scrutinize your health and nutrition program, you may find that there is an important aspect to your program that you’re missing. Once you’ve identified the issue, figure out the best way for you to correct it, and you’ll be well on your way to burning fat again.
About DeLano Daniels
After many years in health and fitness and enduring some of life’s hardest trails, DeLano Daniels launched his own fitness company Pin Fit in 2012 to help motivate, inspire, and guide individuals who are wanting to change their lives. Not only is DeLano a certified personal trainer and nutritionist, but also a sponsored athlete, natural bodybuilder, writer, and college graduate. When DeLano isn’t training for shows, he can be found training individuals for special occasions, personal goals, fitness competitions, and most importantly better overall health and wellness. For questions regarding fitness, nutrition, or training, contact DeLano at firstname.lastname@example.org.
*Disclaimer: Empower Magazine does not make any specific health claims or product endorsements. The health claims or product endorsements in this article are the strict responsibility of the featured fitness columnist.