Weight loss journey
On your weight loss journey, your progress sometimes can stop. Days or weeks can pass without you seeing movement on the size, and it can get downright frustrating. After working with thousands of clients, I’ve noticed certain patterns which will cause this weight loss stoppage. Here are 3 of these patterns.
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Eating over you think that you're.
Most people underestimate the degree of food we eat (and consequently,
underestimate the number of calories we consume during a day.
By fixing in your head what a serving size or “portion” of food seems
like, we will better estimate (and consequently, evaluate and calibrate) the
quantity of food we consume each meal.
Remember, when it involves weight loss, you wish to require fewer
calories than you burn daily.
Two good rules of thumb:
A portion of meat (3 oz.) is that the size of a deck of cards.
A portion of carbohydrates (1 cup) is that the size of a ball.
Please remember to stock up on non-starchy vegetables – they're filled
with nutrients, have little impact on glucose, and contain little in the
way of calories.
Not eating frequently enough.
It is a social custom to eat “three square meals” each day. While this
could do for social purposes, for weight loss, you may want to aim for more
frequent feedings.
It's recommended that you simply consume a minimum of 5-6 small meals
day after day. By doing so, your body gets the signal that food is abundant,
and there's no must conserve energy.
Additionally, frequent feedings maximize your metabolism, as your body
is consistently busy, burning calories by digesting your meals.
By not letting an excessive amount of time pass between meals, you
stabilize blood glucose levels since they never really get the possibility to
drop.
By keeping your glucose stable, your hunger levels are minimized,
decreasing the probability that you simply are going to be tempted to overeat
at your next meal.
Choosing to drink your calories rather than eating them.
This is a really common problem among those attempting weight loss,
because of the abundance of “healthy” diet smoothies, protein concoctions, and
weight loss shakes. There are 2 factors to stay in mind when hoping on these
liquid meal replacements.
First, many of the liquid diets shakes on the market and fruit
smoothies have an abundance of sugar in them. This causes an on-the-spot surge
in energy followed by an enormous crash because of the discharge of insulin to
manage the glucose rise.
This dramatic shift in blood hormone levels (particularly insulin
levels) is some things you wish to avoid, both for health reasons and for
weight loss.
Secondly, most weight loss shakes are innocent of fiber. Fiber is one of
all your most precious allies once you are dieting. It helps you are feeling
full and blunts the increase in insulin levels when all that sugar hits your
bloodstream.
While fruit smoothies do contain some fiber from the pulp of
the fruit, a stronger strategy would be to eat the particular fruits contained
within the smoothie.
Lastly, the number of calories that may be concentrated in a shake or
smoothie is way greater than the equivalent volume of actual food.
A 16 oz. fruit smoothie may contain as many as 600 calories, and cannot fill you up all that much!
On the opposite hand, eating 600 calories of fruit will persuade be rather more than the standard person can manage in an exceedingly single sitting (at least, I personally don’t know anyone that may eat quite 2 pounds of bananas at one sitting.
Think about it- when making major dietary changes, you wish to urge the
foremost out of your calories. Wouldn’t you rather refill, instead of drink
something and be hungry again soon after?