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A weight loss nutritionist who spent 18 years yo-yo dieting before finding sustainable weight loss has shared the eight reasons why the scales aren’t tipping and how you can change it to get results.
Angela Borgesfrom Melbourne, said she started gaining weight in her teens and then spent years consulting different nutritionists who told her the answer was to “reduce carbs, eat mostly salads and cleanse for a few days.”
The nutritionist said she would see results, before falling off the wagon and ending up binging again.
Since then, Ang said she’s discovered that weight loss isn’t as simple as “calories in versus calories out.”
“Sustainable weight loss is achieved when you create healthy eating habits that you can stick with and put yourself on autopilot for permanent success,” Ang wrote in instagram.
A weight loss nutritionist who spent 18 years yo-yo dieting before finding sustainable weight loss shared the eight reasons why the scales won’t tip (Angela Borges pictured)
1. You are eating healthy, but you are not eating healthy to lose fat
The first reason Ang said the numbers on the scale might not move is because you’re eating healthy, but not to lose fat, as “the two are very different.”
“You can eat a healthy diet, 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 eat.
Then add or subtract a bit if you want to lose weight.
Angela Borges, from Melbourne, said she started gaining weight in her teens and then spent years seeing different nutritionists (before and after pictured)
2. You are eating too little
The second reason you may not be losing weight is because you are eating too little.
While you may think that you need to cut back to lose weight, in fact, sometimes the opposite is true.
“Not eating enough to properly fuel your body can cause your metabolism to slow down (adapt) and you’ll stop losing weight,” Ang said.
“Not eating enough can also lead to overeating and ultimately weight gain.”
3. You are not getting enough sleep
Your sleep has a huge role to play in weight loss, and ideally you should make sure you get seven to nine hours of sleep each night.
“Lack of sleep can have a big impact on two important hunger hormones,” Ang said.
“To be more specific, ghrelin (our hunger hormone) increases and leptin (our satiety hormone) decreases.”
When you’re tired, the nutritionist said you’re more likely to feel hungry and overeat. On the other hand, when you are well rested, you are more likely to make good decisions.
4. You eat like an influencer
While foods like acai bowls may seem delicious and healthy, in fact, eating this way regularly can have huge side effects.
“They can easily exceed 600 calories and that’s before any ingredients are added,” he said.
Instead, it is much better to keep your sugar intake low and stick to a more basic diet.
Ang (pictured) said you shouldn’t give up too quickly and instead view weight loss as a “sprint, not a marathon.”
5. You give up too quickly.
According to Ang, weight loss “isn’t a sprint, it’s a marathon.”
And you have to remember that losing weight will always take time.
“Expect ups and downs, which are a totally normal part of the process,” Ang said.
He said you also need to remember that progress isn’t linear, so don’t worry if some weeks are better than others.
6. You are stressed
Like sleep, stress plays a huge role in how happy and healthy we are, as chronic stress raises cortisol levels, making you hungrier.
“Stress can also lead to cravings for comfort foods, so managing stress plays a critical 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 may be overly reliant on exercise
Ang said that you can rely on exercise to some extent to help you lose weight.
But alone, it will never be enough, since diet is always the most important thing.
Ultimately, the most important nutrient group for weight loss is protein, Ang said (pictured), because “it keeps you full and satisfied, preventing you from overeating.”
8. You’re not eating enough protein.
Finally, the most important group of nutrients for weight loss is protein.
“Protein is essential for weight loss because it helps keep you full and satisfied, preventing overeating,” Ang said.
‘In the process of digesting protein, your metabolism also speeds up.’
Look to include good sources of protein such as eggs, meat, and oily fish such as salmon.