Can't Lose Weight?: This is why!

Setting unrealistic goals: Setting realistic goals will ensure you stay on track! So, make sure that you are honest with yourself about your weight, body image, medical history, genetics, and habits. Being truthful with yourself will help establish a solid foundation to move forward and create goals that are sensible, measurable and sustainable. For instance, your whole life you've been a size 16, don't set a goal to be a size 2 because that will lead to failure and yo-yo dieting. Start small and work your way from there. Most of us will never be the size we were in high school. So, be fair to yourself and start where you are and not where you want to be. For instance, set a goal to downsize two pants size by going to the gym 3 to 4 times a week and drinking 8 glasses of water per day. This goal is specific, realistic, and measurable. So, if you don't meet your goal and only go down one pants size, you can re-evaluate the goal and make necessary changes and start over again. Remember, awareness breeds accountability!

Eating less but choosing "poor quality" foods: Eating less does not mean MORE! Contrary to popular belief, in order to lose weight you have to eat. However, avoid processed and packaged foods. Instead, choose foods that are nutrient dense and wholesome. Here are some examples:

• ~Lean protein: fish, chicken breast, turkey, and legumes and lentils

• ~Healthy fats: Avoid saturated fats and consume mono- and polyunsaturated fats such as olive oil, avocado, salmon, nuts and seeds, and almond or peanut butter.

• ~Smart Carbs: Avoid concentrated sweets and consume complex carbohydrates such as sweet and purple potatoes, whole wheat pasta, brown rice, quinoa, and barley.

• ~Low-fat dairy products: Some dairy products can be high in saturated fat and sodium such as cheese. So, it's important to read nutrition labels. Choose low-fat diary sources such as skim milk, kefir, greek yogurt, and nut milk (soy, almond, and cashew).

• ~Fresh fruits and vegetables: Frozen or canned fruit and vegetables can be just as nutritious as fresh fruits and vegetables, but they can contain more sodium and sugar. So read the nutrition labels. Now, If it's convenient for you to eat frozen or canned foods, just ensure it's low in sodium and sugar. Otherwise, opt for a variety of fresh colorful fruits and vegetables such as kale, broccoli, spinach, apples, pears, and berries.

Mindless eating: "Mindless eating" is eating when you're not "physically" hungry but rather when you're bored, stressed, or sad. At times, we eat to feel good or fulfill a void. Most of the time, it's when we're doing a leisure activity or dinning out with friends and family. For instance, eating a whole bag of potato chips while watching television, streaming videos, cooking, surfing the internet, or socializing and dinning out can lead to subconscious eating. So, convert the mindless eating into "mindful eating" and beware of how much you consume and make healthier choices. A good tip is to evaluate what you are doing by asking yourself the 3 W's, which is, What, When, and Why you're eating? When you take accountability, you are likely to modify your behavior. So, instead, grab smaller portions, keep certain foods out of sight, and recognize your body's fullness cues.

Consuming more calories than you actually burn: Calories are energy that we eat from food. Carbohydrates are 4 calories per gram, protein is 4 calories per gram, and fat is 9 calories per gram. Calories from food are converted into energy and used by the body to sustain metabolic functions. Essentially, the amount of calories you consume needs to match the energy you expend during physical activity. It's unnecessary to count every calorie because that can be overwhelming. Besides, not all food is created equal. However, just be mindful of the food you consume and how much exercise you do on a regular basis. Because, if you eat crap but exercise then you're just eating your workout! As a result, your weight will not budge. Ultimately, it's counterproductive and defeats the purpose of a health and wellness lifestyle. Eating empty calories (crap) will lead to deficiencies and malnutrition, despite the fact that you are exercising to make up for the difference. Basically, you are not getting the essential nutrients required by the body, which could lead to illness and disease. Unfortunately, you cannot out-exercise a bad diet!

Not reaching your target heart rate during cardio: In order to know if you are burning fat during exercise, you must understand your target heart rate. At rest, a normal heart rate for adults ranges from 60-100 beats per minute (1). Generally, a good resting heart rate implies efficient heart function and better endurance. Now, keep in mind that many factors can influence heart rate such as age, genetics, lifestyle, weight, and medication. So, what's your target heart rate during physical activity?

To calculate your target heart rate subtract your age from 220. For example, a 40-year-old female target heart rate is 220 minus 40, which equals180 beats per minute. So, in order to enter the "fat-burning" zone during exercise, she would need to reach 50-70% of her target heart rate, which is considered moderate exercise. Vigorous exercise would be considered 70-80% of her target heart rate. So, her target heart rate for moderate exercise ranges from 90-126 beats per minute and for vigorous exercise her heart rate should range from 126-144 beats per minute. To figure out whether you are exercising within the target zones, after cardio, take your pulse at the wrist by placing the tips of the index and middle finger over the artery and take a 60-second count of the beats and compare your results. Now, the intensity of physical exercise should always be based on the person's age and fitness level. Nonetheless, the best rule of thumb is when you're able to sing the entire ABC's simultaneously while exercising without huffing and puffing, then that is considered a good target zone. Eventually, you can gradually increase the intensity as your endurance improves. But, don't push yourself too hard! Now, for those with pre-existing heart conditions, always seek medical advice from your primary physician before starting an exercise regimen.

Not lifting weights: Strength training and weightlifting builds muscle mass, which helps burn fat and stored glycogen (sugar) in the muscle tissues. Also, it creates a nice slimming silhouette to your frame by reducing cellulite and fat pockets surrounding the muscles. So, it's imperative to combine strength (anaerobic) and endurance (cardio) training to your workout routine. Don't worry about getting bulky because it requires specialized training and additional supplements to be the size of a body builder. Remember, everyone is different and the results will vary from person to person.

Drinking sugary and alcoholic beverages: Believe it or not but alcoholic and surgery beverages can add on weight quickly! Blended coffee, energy drinks, soda, and mixed cocktails are loaded with sugar and calories. Instead, drink water and unsweetened beverages such as fruit-infused water, sugar-free juice, and low residual wine.

Focusing on the scale instead of wellness: When starting an exercise routine, the scale can be misleading because muscle weighs more than fat. So, the scale might not budge at all. Instead, focus on how you feel and look rather than a number. Soon, you will notice a difference in your pants size, attitude, energy, and sleep pattern. Remember, it's a journey not destination!

Resource:

1. Centers for Disease Control and Prevention (CDC). Target Heart Rate and Estimated Maximum Heart Rate. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htmhttps://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm