A weight loss nutritionist who lied for 18 years before discovering sustainable weight loss shares eight reasons why the scale isn’t moving and how to change it to get results.
Angela Borges, from Melbourne, said she started gaining weight as a teenager and then spent years visiting various nutritionists, who told her the answer was to “cut carbs, eat mostly salads and for a a few days.” to clean.
The nutritionist said she would see results before she immediately fell off the wagon and started consuming again.
Since then, Ang said she found that losing weight wasn’t as simple as “calorie intake versus calorie expenditure.”
“Sustainable weight loss comes when you develop healthy eating habits that you can maintain and put on autopilot for lasting success,” Ang wrote on Instagram.
A weight loss nutritionist who spent 18 years yo-yo dieting before discovering sustainable weight loss shared the eight reasons why the scale won’t budge (Photo Angela Borges)
1. You eat healthy, but don’t eat healthy to lose fat
The first reason Ang said the numbers on the scale might not be moving is because you’re eating healthy, but you’re not eating healthy to lose fat – as the “two are very different”.
“You can eat healthy, cook everything from scratch and eat the healthiest snacks, but you still need to create a calorie deficit to lose body fat, whether your diet is healthy or not,” Ang said.
Ideally, calculate your body’s Basal Metabolic Rate (BMR) using an online calculator to find out exactly how much you should be eating.
Then add a little or take a little away if you want to lose weight.
Angela Borges, from Melbourne, said she started gaining weight as a teenager and then spent years visiting different nutritionists (before and after photo).
2. You eat too little
The second reason why you may not lose weight is that you are eating too little.
Although you may think that you need to lose weight to lose weight, sometimes the opposite is true.
“If you don’t eat enough to properly nourish your body, your metabolism can slow down (adjust) and you will stop losing weight,” said Ang.
“Not eating enough can also cause you to overeat and end up gaining weight.”
3. You don’t get enough sleep
Your sleep plays a big role in weight loss and you should ideally aim to get between seven and nine hours of sleep every night.
“Insufficient sleep can have a tremendous impact on two key hunger hormones,” Ang said.
“More specifically, ghrelin (our hunger hormone) goes up and leptin (our satiety hormone) goes down.”
When you’re tired, the nutritionist says, you’re more likely to feel hungry and overeat. On the other hand, those who are well rested are more likely to make good decisions.
4. You eat like an influencer
Although foods like acai bowls look delicious and healthy, eating them regularly can have a big impact.
“You can easily exceed 600 calories and that’s before you add add-ins,” she said.
Instead, it’s much better if you keep your sugar intake low – and stick to a more alkaline diet.
Ang (pictured) said don’t give up too easily, but think of weight loss as a “sprint, not a marathon.”
5. You give up too easily
According to Ang, losing weight is not a sprint, it’s a marathon.
And you have to remember that losing weight always takes time.
“Expect ups and downs, which are a completely normal part of the process,” Ang said.
She also said to remember that progress is not linear, so don’t worry if some weeks are better than others.
6. You are stressed
Like sleep, stress also plays a big role in how happy and healthy we are, as chronic stress raises cortisol levels and makes you hungrier.
“Stress can also increase comfort food cravings, which is why stress management plays a crucial role in any weight maintenance plan,” Ang said.
Pay attention to how you feel, both at work and at home, and manage your stress levels through meditation, gratitude, exercise or journaling.
7. You can rely too much on exercise
Ang said exercise can be relied upon to some extent to help with weight loss.
But alone it will never be enough, because nutrition is always the most important thing.
Finally, protein is the most important nutrient group for weight loss, Ang (pictured) said, because it “feels full and full and prevents overeating.”
8. You don’t eat enough protein
Finally, the most important nutrient group for weight loss is protein.
“Protein is essential for weight loss because it helps keep you full and satiated and prevents overeating,” Ang said.
“Your metabolism also speeds up while you’re consuming protein.”
Look for good sources of protein such as eggs, meat and oily fish such as salmon.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
