Nutrition week 4: what if I’m not losing weight?

It can be very frustrating when you’ve made so many changes to your diet, and still nothing is happening!

First of all, don’t give up! Even though your body weight isn’t changing, you are still healthier and hopefully feeling better, which is equally important to weight loss.

To troubleshoot this problem, revisit the portions of the food you’re eating, apart from veggies, which you can eat in unlimited amounts. Often, portions creep up over time without even realising.

Then, ask yourself the following questions and make some adjustments accordingly.

Am I overtraining?

Overtraining is when you train so much, your body doesn’t recover. You may feel sore all over and not sleep properly. Overtraining will cause your body to hold on to body fat and not put on muscle.

If this is you, take 2 weeks off training and take a rest. When you come back to training, aim to reduce your training volume down to 60 minutes per day, with at least 2 days rest in the week.

Am I watching too much TV?

People who accumulate more sedentary time in the day tend to have higher BMIs. A 30 minute workout is not going undo 20 or more hours of sitting and laying down.

Reduce your TV sedentary time down to 1-2 hours per day and find another activity to do. You might want to clean the house, garden or go for a walk instead.

Am I eating too many fun foods?

Macro counting can create a false sense of healthy eating. Just because you can fit chocolates or pizza into your macro counts every day, doesn’t mean you should.

Too many fun foods can hamper weight loss because the body responds differently to the digestion of highly sugary or fatty food. Limit your fun treats to once a week.

Am I getting enough sleep?

At night, the body regulates its hormone levels. If you don’t get enough sleep, your body will produce more stress hormone, cortisol, leaving you feeling tired, lethargic and hungry. Ensure you are getting at least 8-9 hours of sleep.

Am I eating enough vegetables?

Vegetables contain a range of micronutrients, including probiotics. Probiotics are food for our gut bacteria. Research is now showing that gut health may influence body weight. Aim to get at least 5 cups of salad vegetables in each day or 3 cups of normal vegetables.