1. Underestimating kcal consumption
You eat too much. This may sound incredibly obvious but you must be in a calorie deficit to lose body fat, i.e you must burn more calories that you consume. Many individuals I come across believe they are not consuming many calories until I have them write it down and track calorie consumption. It then becomes evident that they are consuming much more that they thought.
Use a calorie tracker and put everything down you eat, this includes the olive oil you dress your salads with and that hot chocolate before you go to bed!!
Try myfitnesspal I use it with most of my clients and its a FREE handy way of seeing exactly what you are putting in your mouth
2. Your macros are all wrong
Macros or macronutrients are made up of protein, carbohydrates and fat. All foods are made up of these 3 macros, just in different proportions. Think of steak vs pasta vs olive oil. What I have stated above, that you must simply be a calorie deficit to lose weight, is slightly oversimplified. Your body is clever, it knows the difference between 1500kcals of steak and veg and 1500kcals of ice-cream. Although you may be in a kcal deficit, you must ensure these calories are coming from the right places. Typically, we consume too little protein and too much carbohydrate and fat, thus stunting our progress.
For weight loss, simply put, you should adopt a higher protein and fat diet and limit carbohydrates (limit not remove). So have a think about how you can consume more protein and fat throughout the day. Think eggs, lean meats, whey, nuts, avocado and olive oil.
Click here and contact us today to see how we can create you a bespoke nutrition plan.
3. You consume too much booze?
You have been good all week, right? You have hit all your calorie and macro targets. So I can relax this week eat what I like and drink as much as I like, right? WRONG! Why undo all your hard work, especially with alcohol, alcohol has a high sugar content therefore contains many calories.
Whats more is that these are empty calories, they do nothing for you except enlarge your love handles. A standard glass of wine will contain roughly 140 kcals while a pint of lager contains roughly 180 kcal’s. Add that up over the weekend and you have a lot of exercise to do to get you back to a calorie deficit! Think about it!!
Find out how many kcal’s are in your favourite drink by clicking here.
GET ON THE WATER!!!
4. You think healthy foods are FREE!!
I’m afraid that even foods that are good for us contain calories, so just because you eat a healthy diet doesn’t mean that you are in the calorie deficit. The main culprits here tend to be foods high in fat. Nuts and nut butters, avocados and oils, although these are great options to get fat into your diet, too much will rack up the kcals!!
Think about a small handful of almonds as a snack not the whole packet!!
These are my first few points to help you understand why you are not losing body fat and some points to help you on your way! Stay tuned for part 2!!