Why Am I Not Losing Weight on a Low-Carb Diet
You are losing fat, you just don’t realize it. With any type of weight loss there will be days when you weigh more and some days you will weigh less. Don’t beat yourself up by jumping on the scale all the time. When you start doing low carb, you will lose water weight, after that initial loss you may see a drastic slow down or even a period where you don’t lose at all for a week or so. If you are working out, GOOD! Take pictures when you begin the journey and every few weeks take another and compare them. The changes you see will probably amaze you! Measuring is also a great way to track your progress! (I will add a few pics of where you should measure your body.)
You’re consuming too many carbohydrates!
No one body is the same, some people need more carbs than others and some need less. I started this WOE at under 20 carbs. Then after reading a bunch of things, I decided I wasn’t drinking enough water, so I drank more…up to 4 quarts a day. I added some crystal light type flavoring to my water, not thinking about the carbs I was adding. My thinking no calories=no carbs…..OOPSIES!!! Actually there was 1 carb per 8 oz. serving. I was drinking over 20 grams of carbs per day plus what I ate. Make sure you count every carb you consume. Know your sweeteners…(one of the most confusing things in this WOE for me, I will add an article about that later) Make a myfitnesspal account and track your macros. (I will have an article on that too) But watch your carbs!
You’re Stressed All The Time
Lets talk about Cortisol for a minute. Cortisol is a very destructive stress hormone that makes belly fat. It is made by the adrenal gland and it reacts to stress. There is a hormone that we produce a lot of when we are younger called growth hormone (GH) that fights cortisol. As we age our body slows down the production of GH and bottoms out about the age of 50. Therefore the older we get, the more we have to try to reduce the amount of stress in our lives which will reduce the amount of cortisol our body creates.
* SLEEP! Sleep is one way our body repairs and regenerates, GET MORE SLEEP!! Sleep stimulates IGF (insulin-like growth hormone released by the liver and regulates fat burning.) You can increase IGF by getting more sleep and also by not eating all the time. I call it grazing. Eat 2-3 meals a day and try not to snack! Insulin regulates sugar when your eating, IGF regulates sugars when you’re not eating and sleeping. If you graze all day you won’t trigger IGF unless you are sleeping.
*Get out in the sun! Vitamin D is a great stress/cortisol reducer! NO not tanning beds..go for a walk, sit in the sun, go to the beach..but go out in the sun on a regular basis! WALK!!!! Walking is one of the bast ways to lower cortisol. Increase your potassium, our bodies need 4700 mg of potassium a day. Potassium helps balance the amounts of cortisol in our body because potassium supports part of the nervous system.
Quit eating processed crap!
Or at least cut it back a lot! Learn how to cook using whole foods. When I started this WOE my kids were in their early 20’s I thought I was all done cooking and could relax…LOL! I cook more now than I ever have, thing is I love it and it taste SOOO good! One thing to think about is the carbs we used to eat. Chips, breads, grains, processed sugars. I would say on an average day before I changed, I would eat 2-3 hundred carbs a day! Now thats just a guess, I am sure it was much higher than that though. Yes it is true that vegetables and dairy have carbs, but they are GOOD carbs.. and when you limit the amount of good carbs and eliminate (or get real close) bad carbs, your body will change into a fat burning machine!
*are you getting enough fat? Again this goes to macros and we will talk more about this in a different article. But make sure your macro’s are correct. And you may have to tweak then a bit.
Too Much Dairy
One thing to keep in mind with dairy is that some dairy products are high in protein. Keep in mind that if you eat more protein than your body can digest, it will convert it to sugar and store it rather than burn it.
I see people at the gym all the time busting their butts on the elliptical machine or treadmill with the hopes that it will change them into beach body super models! Well it’s time to get real! Don’t exercise with the goal of burning calories! The calories burned during exercise usually don’t add up to much and if you are like me, you get home and look around and say hey, I just burned 200 calories, I can have that!
Exercise is critical for both physical and mental health. Exercise, in the long run, can help you lose weight by improving your metabolic health, increasing your muscle mass, makes you feel good and lowers cortisol.
Lift weights – this will greatly improve your hormonal environment and increase your muscle mass, which will help you lose weight over the long term.
Interval training – doing high intensity intervals is an excellent form of cardio that improves your metabolism and raises your levels of human growth hormone.
Low intensity – being active and doing some low-intensity work like walking is a great idea. The human body was designed to move around, not sit in a chair all day.
Remember slow and steady wins the race! You didn’t gain all that weight in a day, a month or a year and you won’t lose it all that fast. Learn how to eat right, make good food decisions and don’t give up! Get in with a good group that encourages this WOE and helps you on your journey. Use the tips and suggestions here to make your journey easier.
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