There are a multitude of fatloss diets out there that offer some great advice but if you’re having trouble losing those pounds despite sticking to “the plan” then it’s time to re-evaluate your diet and figure out if some of the advice being offered could be counterproductive to your goals.
Counting Calories
A lot of plans these days claim that you don’t need to count calories in order to lose but for some people that just doesn’t work. Whether you’re on Body for Life, Dr. Shapiro’s Picture Perfect Weightloss, Atkins, The Zone, or any other program that doesn’t place too much emphasis on calories you need to make sure that you’re eating an adequate amount. Eat more calories than you burn and you won’t lose. Restrict your calories too much and not only do you not lose but you teach your body to be a fat storing machine. You don’t have to obsess about calories the entire time you’re trying to lose weight but spend at least a week figuring out your ideal calorie intake then customize the plan you choose around that and you’re efforts will be well worth it.
5-6 Small Meals a Day
This is normally a great strategy. It revs up your metabolism and keeps your blood sugar level, which prevents cravings and overeating. It works great for those on strict plans that dictate what foods you can and can’t eat but for others attempting to construct their own healthy diet this could be trouble. Because of rampant oversizing of portions at most restaurants people today have no idea what small means and they could be overeating without even noticing. Women who are moderately physically active need about 1500 calories a day in order to lose. Divide that by 5 meals and you get 300 calories per meal (if you’re eating 6 meals that’s even less per meal).
It’s very easy to go over 300 calories and not even notice. For example; 2 large eggs scrambled, 1 slice multi grain dry, and 8 oz. orange juice = 412 calories. 1 Yoplait 99% fat free yogurt and 1 Healthy Valley granola bar package = 350 calories. 1 cup pasta, ½ cup marinara, and 1/2 cup broccoli = 389 calories. You can see where this is going and how continuing down this path could lead to excess calories and a scale that won’t budge. If you want to benefit from this type of eating then make sure you practice portion control at all meals and that your desired calorie intake is spread out evenly throughout the day. You could also try 3 medium meals and two mini snacks. This provides the same benefits and could help you transition into the 5-6 mini meals a day.
Protein Shakes & Bars
The increased popularity of strength training to build fat burning muscle has led to protein supplementation by all types of people. This is one of the smartest weightloss strategies around and increasing your protein intake will help build muscle and maintain that muscle while you’re burning off fat stores. The catch here is to adjust your protein intake to your activity level or any excess will be stored as fat. Many people are under the misconception that excess protein is just discarded along with other bodily waste but this is certainly not the case. If you work out regularly, and supplement with protein shakes or bars but still can’t lose weight, consider cutting back on the protein supplements on the days that you don’t train. Many people already adjust their carb intake on the days that they don’t train and protein is no different. It could save you extra calories and help you lose those excess pounds that have been making you crazy.
A lot of diet plans these days are more realistic and allow for a weekly cheat meal or factor in daily treats as part of the diet. Suzanne Summers’ Eat Cheat and Melt the Fat Away, The 90/10 Plan, Body for Life and Weight Watchers are all plans that provide some flexibility for people who can’t give up their treats. This type of cheating is great for some but for others it could be disastrous. If you’re the type of person that can’t stop at just two hershey’s kisses, or your cheat day is starting to spill over into the rest of your week then finding a diet that is more strict is probably a better idea. Most nutritionist criticize strict diets saying that they don’t teach you how to eat in a balanced healthy way, which includes junk and treats. This is true, but for some people working on one issue at a time is much more conducive to losing weight and keeping it off. Once you lose the weight and are happy with the results you will feel more motivated to learn how to indulge in moderation.
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