Experts have revealed the real reasons why you’re not losing weight – from eating too few snacks to not choosing the right foods.
The team at The Healthy Mummy are behind thousands of weight loss transformations around the world, but even they know that sometimes it can be de-motivating when the figures on the scales don’t move.
They explained why you might put on kilos when you start to work out and eat healthily.
Experts have revealed the real reasons why you’re not losing weight – from eating too few snacks to not choosing the right foods (pictured before and after transformation)
1. The scales don’t always tell the truth
‘As you begin doing exercise and light weight-bearing exercise you will gain lean muscle tissue, a substance which is denser than fat,’ the Healthy Mummy experts said.
The scales aren’t always the best indicator of success.
Instead, you should take weekly measurements of your body fat with calipers or a BMI machine.
‘You can be in a smaller pants size and not be any lighter on the scale,’ they added.
2. You’re eating too many calories
Successful weight loss is all about calories in versus calories out – and while you might think you’ve cut down, chances are you’re eating more than you think.
The Healthy Mummy team recommend you calculate your BMR by inputting your height, weight, age and activity levels into their free BMR calculator.
This will tell you how many calories your body burns while you do nothing, as well as how many calories you need to eat to maintain your current weight.
It will also tell you the exact number of calories you should be eating to lose weight.
‘When you start to make small changes to the foods you eat you will start to see a big difference to the amount of calories consumed,’ they said.
3. You’re not boosting your metabolism
Everyone’s metabolism is different, but according to the experts, there are some ways that you can speed up your metabolism by doing certain training and eating in a specific way.
The Healthy Mummy team recommend you stock up on blueberries, broccoli, cinnamon, celery, oatmeal, spinach and almonds – and add them to as many meals as possible.
Each of these foods are reported to increase the metabolism, and this could mean the difference between losing or keeping on the last five kilos of weight.
Protein is key for weight loss as it helps you to feel fuller for longer and gets the metabolism firing – but many people don’t eat enough (stock image)
4. You’re not eating enough protein
Protein is key for weight loss as it helps you to feel fuller for longer and gets the metabolism firing.
But too many of us do not meet the daily requirements.
Make sure every meal and snack includes protein, such as nuts, boiled eggs, poached chicken, natural peanut butter and tofu.
This will help to stop you from reaching for the biscuits at 3pm.
5. You’re not snacking enough
It might sound counter-intuitive, but the Healthy Mummy team believe good snacks will assist with your weight loss.
‘Snacking is essential for keeping you feeling energised, taking in vitamins and minerals during the day, helping to boost your metabolism and helping you to lose weight,’ they said.
But just because you can snack, that doesn’t mean you should automatically be reaching for sugar.
Bliss balls, healthy muffins, fruit, nuts and seeds are all good ideas for snacks that should be roughly consumed every few hours.
It might sound counter-intuitive, but the Healthy Mummy team believe good snacks will assist with your weight loss (pictured: homemade bliss balls)
6. It’s your time of the month
In the same way that the scales lie insofar as they equate muscle and fat equally, so too do they not take into account the fact that you could be on your period.
‘Bloating, cramps, swelling, mood swings, cravings, binge eating, and weight gain are all side effects of the hormones present in a woman’s body at that time of the month,’ the Healthy Mummy team said.
Not only this, but we tend to retain more water around this time.
Try not to stress if the numbers have gone up on the scales when you’re ovulating. They’ll likely change next week.
If you’re not able to lose the last five kilograms, the experts said you need to get strict and cut all snacks (pictured)
7. You’re not being strict enough
The final five kilograms are always the hardest.
And for this period, The Healthy Mummy experts say you need to be strict with yourself.
‘Start swapping foods – so eggs and spinach instead of toast or cereal,’ they said.
‘Alternatively, try using 50/50 water and milk in your smoothies, fill your plate with veggies and salad instead of rice and pasta, and use lettuce or cabbage as “wraps” instead of sandwiches.’
You could also try cutting back on treats, completely cutting alcohol and mixing up your workout repertoire.