As you follow your weight loss plan, you probably expect to lose about one or two pounds per week. That’s the general expectation that most experts consider “healthy”, although results can vary a bit from person to person. But what if you find that your weight isn’t dropping as you had expected? Follow these five steps to troubleshoot some common potential problems.
Utilize a food diary, and measure portions precisely. Yes, it can feel a bit cumbersome and annoying, but logging everything you eat can be the best way to hold yourself accountable. And you might discover where you’re going wrong when simply estimating portions or calorie content.
Reduce distractions. If you tend to eat in front of the TV or computer, you could be consuming more food than you believe because you’re simply distracted. Practice “mindful eating” by turning off the screens, and focus on enjoying each bite. Putting down your fork between bites, and sipping water, can help to slow you down as well.
Identify your stress triggers. Stress can actually trigger the release of hormones that encourage your body to hang onto fat stores. So even if you’re not snacking in response to stress, it can still impact the progress of your weight loss plan. Identify the sources of your stress and take the appropriate steps to reduce it, or at least better cope with it.
Prevent snack attacks. If you’re becoming very hungry between meals, you could be prone to excessive snacking. Make sure each meal contains enough fiber and protein to help you feel full until the next meal.
Watch out for “healthy” foods. Sometimes when we identify a food as nutritious, we believe we can eat all we want of it. But those foods contain calories, too! For example, two tablespoons of hummus contains 80 calories and a single avocado provides a whopping 300 calories. So, don’t be fooled by “healthy” foods; you still need to balance your portions.
If you’ve addressed these five steps and still experience frustration with your weight loss plan, give us a call. We can help you figure out what’s causing your progress to slow down, and make recommendations to fire up your metabolism again.