Knowing what to do when you can’t lose weight isn’t as obvious as it seems. This is particularly true when you feel like you’re already doing everything right. They say that eating right is the most important factor for weight loss. But what if you’re already eating healthy and you’re still not losing?
It’s a frustrating place to be. Whether you’ve hit a plateau, or you’re gaining weight, it can feel impossible. That said, before you give up, take a second look at what to do when you can’t lose weight. Try to see things from another perspective. You may be missing something very important.
To help you out, here are some of the most common weight loss mistakes made by healthy eaters. Are you falling victim to any of these errors?
#1 to Do When You Can’t Lose Weight: Do a Calorie Check!
It’s true that all calories aren’t created equal. It’s also true that you’re better off eating lots of healthy foods than you are eating lots of unhealthy ones. However, it’s still possible to overeat, even when the foods you’re eating are nutritious.
Here’s where calorie counting can be a big help. Use a nutrition tracker. Whether it’s web-based or an app, record all your foods and drinks for at least a week. By doing that, you can get a better idea of how much or how little you’re actually eating.
This can give you a better idea of what to do when you can’t lose weight because you may discover you’re eating far too much. Just because a food is high in nutrients, it doesn’t mean it’s low in calories. Indeed, many are, but this isn’t a universal rule.
#2 to Do When You Can’t Lose Weight: Microwave Only Leftovers!
Microwave meals are super convenient. Some of them are pretty tasty, too. This combination can make them seem like the perfect option for dinner at the end of a long day. For that matter, it can make them pretty attractive for lunch on a busy workday, too.
However, these meals are typically high in sodium and are often surprisingly high in sugar, too. This doesn’t even mention the unhealthy fats they often contain. Therefore, even though you might think you’re just having chicken and veggies on rice with a nice sauce, it may not be as healthy as you think. You may as well sit down and eat spoonfuls of sugar and salt.
Therefore, if you’re looking for what to do when you can’t lose weight, give the microwave meals a rest in favor of some homemade ones. If you’re about to say that you just don’t have the time, consider making huge batches of great meals on weekends in your slow cooker. Then, store them in portion-sized containers in the freezer. Voila: your own delicious microwave meals with only nutritious ingredients and without the hidden sugar and salt.
#3 to Do When You Can’t Lose Weight: Go to Bed!
Most of us don’t get enough sleep on a regular basis. The most common lifestyle is one in which we get enough sleep to drag ourselves out of bed in the morning. Then we function in a bleary-eyed way for the rest of the day. We feel exhausted all the time.
Unfortunately, this widespread habit is terrible for our health. It’s bad for our physical wellness, mental health and weight management. The repercussions from a chronic lack of adequate sleep are vast. Therefore, if you’re wondering what to do when you can’t lose weight, you might want to ask yourself about your sleeping habits and whether its one of the things causing you to sabotage weight loss.
When was the last time you had a full night of unbroken sleep? When was the last time it happened several nights in a row? Would you say that you feel well rested most of the time?
Not all of us need 8 hours per night. Some of us need more. Some need less. However, the key is to make sure you’re getting enough sleep to support weight loss. Adequate rest helps to improve your energy levels, food cravings, metabolism, and a great deal more.
#4 to Do When You Can’t Lose Weight: Eat More!
This may sound a bit crazy, but if you’re not eating enough, you could be harming your weight loss. Though diet research suggests that the occasional brief fast of a few hours has the potential to help certain dieters, regularly eating too few calories and too little food can have the opposite effect.
Therefore, just as it is important to look to see if you’re eating too much when you’re deciding what to do when you can’t lose weight, you also need to check to see if you’re eating too little. This can be done in the exact same way as you use to check if you’re eating too much.
Find a great web-based nutrition tracker or an app. Then, start entering every food you eat and every beverage you drink. The tracker will show you how many calories, carbs, proteins, fats and other nutrients you’re consuming. This way, you can see if you’re actually eating too little and sending your body into starvation mode.
The key to starting to lose weight again may be nothing more than adding a bit more food to your diet.
#5 to Do When You Can’t Lose Weight: Do a Pantry Clean-Out!
Even if you think you’re regularly eating healthy foods, your food options may not be as nutritious as you think. Therefore, take the time to get to know what’s in your pantry, and part ways with false friends.
Get ready to donate unopened foods that are still good and that aren’t right for you anymore. Dump old or expired foods that shouldn’t be in there in the first place. Replace the foods you took out with healthier alternatives.
The answer to what to do when you can’t lose weight may involve little more than tossing the unhealthy and diet-busting snacks. Just be sure to put something else where they used to be. After all, if you get rid of an unhealthy snack, you need to have something better to eat at snack time!
The more you keep healthy foods in your pantry and fridge, the more you eat them. When you resist the urge to buy unhealthy food when you grocery shop, it won’t be there when you have a craving. More often than not, you won’t be willing to make a trip out to get the food based on a craving. Instead, you’ll fall back on the healthy food you should be eating in the first place.
#6 to Do When You Can’t Lose Weight: Understand Your Cravings!
Believe it or not, cravings typically don’t just appear out of nowhere. Furthermore, they often don’t have much to do with actual hunger or even with enjoying the food you crave. If you crave chocolate, fatty snacks, salty snacks, or sugary treats, it may mean something else about your nutrition.
Understanding this can help you to know what to do when you can’t lose weight. Think about it. If you know that when you crave chocolate it could actually be a symptom of magnesium deficiency, it could mean that all you need to do is boost your intake of foods high in magnesium instead of eating yet another candy bar.
If you know that craving popcorn is often a sign of high stress hormones, then you might choose to do some yoga, meditate, and hydrate. If you’re craving sweets, it may be because of hypoglycemia (low blood sugar). Instead of eating candy, there are a wealth of fantastic alternatives that can kill the cravings and your low blood sugar at the same time. Diet pills that support your eating plan can also help out a lot.
Once you know what to do when you can’t lose weight, it becomes much easier to be positive about your strategy. It’s very reassuring to know that all you need is a tweak here and there to start seeing results again.