Not losing weight?

If you are not losing weight, you are not in a calorie deficit. 

Here is how you will know:

You are losing weight, probably about 1 pound per week. 

You will be hungry. 

Will it be exactly a pound a week? No. Will you be ravenously hungry. No. 

Any weight loss diet that says “lose weight without being hungry” is a sham. Stay away from it. 

Sounds too good to be true?  Probably is. 

Here are some tips to help pinpoint inaccuracies with recording your calories. When you aren’t losing weight, recheck your calorie tracking. Make sure you are 100% honest with tracking everything. If you aren’t 100% honest with the numbers, you will be 100% likely not to lose weight from any weight loss plan. 

Dos and Don’ts

Don’t rely on memory. Whether you are on a diet or not, it is hard to remember everything that you eat during the day. 

Do get a portable calorie-tracking device.  This might be a small notebook that you throw in your purse or it might be a downloadable app for your smartphone.

Don’t use guesswork to determine portion sizes. People tend to underestimate their food portions. 

Do invest in a kitchen scale. A scale will help you see exactly how big a serving size really is. 

Don’t forget to record snacks or nibbles. A common mistake made by calorie counters is to ignore small snacks or nibbles. 

Do break down the major nutrients. In addition to recording total calories, be sure to record protein, carbohydrate, and fat grams for each food you eat (or use an app like My Fitness Pal.)

How many calories should you consume for weight loss?  What should your macros look like?

This depends on various factors including age, current weight, gender and activity level. If you need help, contact me and I will help you construct a plan that not only helps you reach your goals, but will help you change your lifestyle so you won’t have to go through another weight loss plan.