Slow weight loss?
Is your weight loss slow? It’s something I hear often. I’m going to tell you I get asked this question every day and it’s true, I actually do really get asked this question every day. Why is my weight loss slow? Why aren’t I losing 10lbs a week like everyone else? How come I only lost 2lbs this week? And on and on. Except for working with everyone one to one and analysing weeks worth of food tracking it’s impossible for me to answer that question personally. Sorry.
I can help though
There are a few tips that I want to share with you that might point you in the right direction and get the weight loss going again. You might already be doing all of these things and still not seeing faster results. It is frustrating but you probably have to face the fact that your body is going at its own pace and the best way to deal with the frustration is to accept that, for you, weight loss will be slow.
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My top 3 tips for faster weight loss
Find your satiety point
The number one reason for slow weight loss that I see with my private clients is overeating. You might be eating 1200 calories but your actual satiety point could be 900 or 1000 and because you haven’t learned to listen to your body, you are overeating past natural satiety. If you learn to find the right amount of food to feel full then your body will make up the deficit with your stored fat. Remember – fat on your plate or fat on your body.
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Count total carbs
I’m repeating this because so many of us still count net carbs. Net carbs are a food manufacturers creation to pack in more carbs but make the label look low carb friendly. For example a label says “only 3g of net carbs per 100g” Sounds good right? But what about the 10g of fiber and 5g of sugar alcohol? Well both of these have the potential to impact glucose and insulin. That increases the carb amount to 18g of carbs per 100g. Fiber is broken into soluble and insoluble but food manufacturers just use the total fiber amount despite the fact that soluble fiber (fiber that is digested) will impact your glucose. Do yourself a favour and count total carbs.
Skip a meal
A recent study showed that women lost more weight and had great waist reduction if they skipped dinner. Eating a large meal later in the evening has a greater impact on weight because insulin resistance is higher in the evening. This is a normal part of our circadian rhythm and indicates that our body does better eating a big meal early in the day, then a smaller afternoon meal. I recommend experimenting with a big breakfast at around 11am, with another smaller meal around 3pm and stop eating for the day at 4pm. Try this for 2 to 3 days and see what impact it has on your weight loss.