SARAH DI LORENZO: Why you aren’t getting to your weight loss goals

Getting to your goal weight can be extremely challenging and frustrating for some. You continue to try but the scales are not budging and you end up feeling so defeated that you may just give up. So where are you going wrong?

There is no quick fix when trying to lose weight the natural healthy way. Many people are so motivated at the beginning but then lose their enthusiasm when they don’t get immediate results, but the truth is that we are all different. There are many things that might go wrong as to why you personally are not getting to your goal.

So here are the common mistakes that might be a roadblock your success, and what you should do about it.

For starters, make sure the program you are on is the right one for you. Look at the results from that program, see if it has any reviews or communities associated with it so you can do your own research. Look for their testimonials, before and after as well.

Don’t get too focused on the scale. Don’t weigh every day, the weight loss journey is not a straight line down, think of it more like a zigzag in a downward trajectory. I suggest weighing yourself every Wednesday or for those that feel like they need a little more every second day. The scales really can be discouraging. Fluctuations can be water weight, hormonal and muscle gain so all this needs to be taken into consideration. I often get my patients who obsess over the scales to put them away for a few weeks and they end up sticking to their program. Other great ways to track your progress are to take photos, do measurements and see how you feel in your clothes.

Many people feel the way to lose weight is to severely restrict their calorie intake, but not eating enough can lead to cravings, muscle loss and binge eating. I always tell my patients to never skip breakfast and make sure there is protein with each meal to help keep you full.

Meals should also some good fats like avocado, nuts and olive, fibre to support digestion. Avoid all highly processed foods including those that are “fat free” or “zero” as research shows these only lead to increased appetite.

When it comes to exercise, hours on the treadmill is not the solution. Yes, cardio will burn calories but it can also lead to muscle loss. Muscle is active tissue and so important for a healthy metabolism and regulating blood glucose. Make sure you are doing some strength training two to four times a week to build lean muscle. Don’t feel like you need to go out and get a gym membership, you can do this at home with lunges, squats and push-ups. Exercise is so important. When it comes to cardio aim for six 30 minute or four 45 minute sessions a week.

Regular readers will know I’m always going on about sleep and I’m not stopping now. Lack of sleep is linked to weight gain, it’s as simple as that. Poor sleep affects our hunger hormones such as ghrelin and makes us crave sweet unhealthy foods for an energy boost. When we are tired it is that much harder to stick with your program. Aim for between seven and nine hours of sleep at night, remove caffeine from lunchtime and avoid alcohol at night.

It’s important to get on top of stress, especially chronic stress as it increases cortisol levels linked to weight gain. Find stress management techniques such as meditation, breathing exercises and try to get to the core of the stress.

Being consistent is hard. Most people wanting to lose weight will do everything right from Monday to Friday and on the weekend they overindulge, putting back on the weight they’ve lost. To get to your goal you need to be consistent and this includes your exercise regime, make sure it is the right exercise plan for you and something you enjoy.

Address your relationship with food. Emotional, boredom and stress eating can really completely disrupt a weight loss program as these are learned behaviours. When you are emotional, bored or stressed, be kind to yourself and do something for you that is not food related.

Make sure you are drinking enough water, I know it seems counter-intuitive but it will support your detoxification pathways and stop you from retaining water weight. Always be aware of your liquid calories and to not skip meals.

Weight loss is about being consistent— be kind to yourself, exercise regularly, eat well, manage stress, sleep well and be realistic about the journey. I tell my patients a kilogram a week is a win. Build yourself a new style of eating that you can maintain and continue with when you are at your goal weight. When you are at your healthy weight you will feel on top of the world. Remember — preparation and consistency are key.