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You are following a low carb diet, but don't lose weight?
Have you ever tried a low-carb diet and not lost an ounce? Or maybe you lost some weight at first, but it didn't work out for you. plateau?
In this article, I'll show you how to unlock your weight loss again with a low-carb diet.
Didn't lose weight on a low carb diet?
Low-carb diets are a strong ally against some of the health problems that most plague the world today.
Most people who give it an honest try end up having some success and losing weight without restricting calories or feeling hungry.
However, after a few weeks, some people hit a plateau.
The weight may have gone down at first, but now the scale won't budge.
If you have hit a plateau or just aren't getting the results you were hoping for, here are some suggestions that would explain why:
Are you actually eating real food?
Eating a low-carb diet isn't just about reducing your carb intake. It's about eating real, whole, nutritious foods.
Go through your pantry and kitchen and eliminate all processed foods. This includes protein bars, snacks, and sugary drinks.
Choose lean meats like chicken or fish, eggs, vegetables and healthy fats , such as coconut oil, avocado and nuts.
Even though certain foods, such as cookies and brownies, can be made with healthy ingredients, they should not be eaten every day.
Cutting back on processed carbs is the way to go, however, you need to make sure you are eating good fats that will keep you full and satiated.
Weight loss is a process
The human body is made up of many different tissues, including the fat beneath the skin as well as the fat inside the abdominal area.
However, our bodies are made of 60% water and other tissues such as muscle and bone also contribute to a significant portion of our total body weight.
If you've recently started exercising, then chances are you're adding some muscle mass to your frame.
If you are female, then your weight may fluctuate slightly according to your hormonal cycles.
Your weight can also be affected by what you ate yesterday, your hydration status, how long it's been since you visited the bathroom.
All of these things can cause small fluctuations in body weight.
So even if the scale doesn't budge for a few days or even weeks, that doesn't mean you're not losing body fat.
Are you really stuck?
While the scale is a useful tool for measuring weight loss results, it doesn't tell the whole story.
You can have your body fat measured by a nutritionist or simply use a tape measure to measure your waist, arm and thigh circumference.
Take a picture of yourself every two to four weeks naked or in a swimsuit. You'll be able to really see the progress you're making.
Some people don't even use a scale. They go by how they feel, how they look, and how their clothes fit.
Are you really eating Low-Carb?
Are you eating fresh, whole, natural foods every day? Are you having the occasional “cheat” meal? Are you truly eating low-carb?
Be honest with yourself – ask yourself these questions.
It's helpful to use an online log to keep track of your food intake. Many sites, such as Fitday, offer tracking of carbs and calories, as well as protein and fat.
Knowing how many carbs are in a food can be a surprise. You may find that you are eating more than 100-150 grams of carbs per day and this can definitely stop you from losing weight.
There are some foods that can be problematic. Nuts and high-fat dairy products like cheese are okay to eat, but they are still very high in calories and easy to overeat.
If you are eating nuts and/or cheese every day, between meals, in large quantities, then you should cut these foods out and see if your weight starts to come back down. I personally am not against potatoes and some healthy, gluten-free grains every now and then, but to break a weight loss plateau you should avoid these foods, and eat more protein, fat, and low-carb vegetables for a while.
Some meals can be problematic. I'm not entirely against the occasional quick meal if it's consumed in moderation and doesn't put you 5,000 calories over your budget for the day.
Try to stick to natural carbohydrates instead of processed ones during your meals.
Are you exercising?
Of course, what you eat is very important when it comes to weight loss, however regular exercise is definitely part of any healthy lifestyle.
Strength training exercises combined with cardiovascular exercise work best. Aim for strength training at least 2-3 times a week and make a point of walking or cycling every day.
If you are completely sedentary, then you are (in my opinion) effectively broke. You are not living life anywhere near your genetic potential. Move it!
Is any medical condition getting in your way?
It's no secret that many medications can cause weight gain or make it impossible to lose weight.
If you are taking any medications, read the list of side effects. Weight gain may be on the list, and if so, make an appointment with your doctor.
He or she may suggest an alternative drug or perhaps the dosage can be reduced to prevent weight gain.
If you are eating healthy and exercising on a regular basis and still not seeing results, there may be an underlying medical issue that needs to be addressed.
There are many hormonal disorders that can make it impossible to lose weight, such as hypothyroidism .
Your doctor can rule out any health problems or concerns that may be hindering your ability to lose weight and get healthy.
Do you have a healthy lifestyle?
Are you stressed? Are you getting enough sleep every night?
Identifying and dealing with stressors in your life through yoga or meditation, for example, is the way to go.
Poor sleep and stress can chronically elevate your cortisol levels, which is bad and can make it harder for you to lose weight.
Turn off your computer and television before bed. Read a book, meditate, or enjoy a cup of chamomile tea before bed. All of these activities will help calm your mind and body so you can get a good night's rest.
Be realistic
Losing fat takes time. A pound a week is a reasonable goal. Two pounds a week may be too ambitious for some people.
We’ve all heard stories of those people who lose a ridiculous amount of weight in a short amount of time.
100 kilos in a year? Wow, impressive, but this is the exception, not the norm.
As you get closer to your goal weight, losing those last few pounds can sometimes become much more difficult. Those last few stubborn pounds of body fat around your midsection can seem impossible to get rid of.
When you get to this point, I think it's time to take it easy. Keep eating healthy, keep exercising, live your life to the fullest, and stop focusing so much on those last few pounds. Hopefully, they'll go away in time.
We also have to be realistic. Not everyone can lose all the weight they want. People who have been obese for a long time may not be able to reverse it completely.
Perhaps the best thing to do in this scenario is to just enjoy your improved health and well-being and maintain that for life.
You will live longer, feel better, and have peace of mind knowing you did everything you could.
Useful tips
I really don't talk too much about intermittent fasting on this blog, but I know it is a technique that can improve health and speed up weight loss.
If this is something you'd like to consider, make sure you don't have any medical conditions, such as diabetes. Then, skipping breakfast and lunch and not eating until dinner one day a week can make a big difference.
High-intensity interval training (HIIT) is another technique that can get things moving. Sprints, hill sprints, or even jumping rope or cycling, doing these intervals can be very effective.
Conclusion
When it comes down to it, it's still all about eating healthy, exercising and living a healthy lifestyle.
If you are not losing weight or have hit a plateau, then these pointers above should keep you busy for a while trying new things in order to get that darn scale moving again.
Have you ever hit a weight loss plateau and successfully broken through? Please tell us how you did it in the comments.
