Let’s face it, at one time in our lives, everyone will be a little (or a lot) overweight. It may be due to poor eating habits, lack of exercise or simply bad genetics. No matter what the initial cause of our weight gain, we can always do something about it. For some people it may be as simple as reducing their overall caloric intake and making healthier meal choices in their food selection, or for others, it may require more details dietary analysis based on their individual situation.
Everyone is different and no single nutrition/fitness program will work for every person.
Here’s a couple of reasons you may not be losing that extra weight:
You’re Eating Too Much
The most common reason, whether we want to admit it or not, is that we’re simply eating too much food. A lot of research has been put into determining the recommended daily intake (RDI) for people based on their age, weight, height and activity levels, but the following guidelines can be used for the general population:
- Males should consume 9,900 kilojoules (2400 calories) per day
- Females should consume 7600 kilojoules (1800 calories) per day
As I mentioned earlier, everyone is different and there is no single correct answer. If you want to know the exact recommendation for your body type, you can read the comprehensive publication for Nutrient References values publication from the Australian government (see page 20 for specific recommendations on calorie intake).
These are only recommendations and do not take other details into account such as your genetics, physical activity levels and other variables.
These RDI are based on maintaining your weight, but not necessary in reducing your weight. In order to lose weight, you need to be consuming less energy than you’re burning throughout the day. Please keep in mind – and I can’t stress this enough – that you should speak to a nutrition expert to discuss your exact nutritional needs to make sure that you’re not starving your body.
Reducing your food intake too much will cause harm and will not help you achieve your weight loss goals.
You’re Eating the Wrong Foods
Everyone knows that hamburgers and chips are not healthy for you. I’m not against enjoying life and pigging out every so often, but make sure you’re not indulging too much on the unhealthy meal options. However, there are other unhealthy choices that people make without realising how much it might affect them.
I can’t tell you how many times I’ve seen people spend 45 minutes slugging it out on a treadmill only to finish their workout with a bottle of sports drink or these new flavoured waters. The correct type of cardio for weight loss is a great thing for weight loss, but sports drinks often contain high levels of sugars and calories that will put you further away from your goal than you started. Everyone should be consuming a post workout recovery that includes protein and complex carbohydrates — sports drinks do not provide this!
Aside from your post workout, you should focus on eating healthier meals throughout the week (especially on your non-training days). Meals should include lean meats (chicken breasts, turkey, kangaroo and fish), fresh vegetables (broccoli, spinach, capsicum, etc) and a good carbohydrate such as sweet potato or brown rice.
If you want to learn more about other healthier food options there are, make sure you sign up for my newsletter so I can send you the information.
You’re Not Exercising Enough
As we’ve discussed, you reduce your energy intake (eating) or you can increase your energy output (exercise). You can boost your metabolism by doing regular exercise and it doesn’t always have to be strenuous exercise. Simple things such as walking the dog every morning or taking the stairs instead of the elevator will help increase your physical activity. For some people who are just getting into fitness, this is a great place to start. Once you feel you’re ready to push yourself more, there are other things you can do to increase your exercise:
- Join a local sports team — it’s great fun and you’ll meet like-minded people
- Go for a hike — the 1,000 steps trail is a challenging and rewarding place to go
- Start outdoor training at a bootcamp — fun, group training where we’ll teach you additional exercise you can do
- Personal Training
You Can Lose Weight!
No matter where you are in life, you can always make the change you want. Some people may find it harder than others, some people may have a longer way to go, but there’s no reason you can’t lose that weight.
I’ve trained hundreds of people and helped them lose weight, improve their fitness and build their confidence. All they had to do was make the decision to start!