Why do so many people fail to lose weight? With so much information out there, losing fat shouldn’t be that hard. The truth is that it doesn’t matter how much you know about training, food, and supplements if you get lost when it comes to applying your knowledge. If you want results, you must take action. Just talking about what you should eat doesn’t help.
There are lots of weight loss mistakes that you’re making right now without being aware of. Underestimating your daily calorie intake, eating too many healthy foods, and loading on complex carbs will not only ruin your diet but make you fat.
Let’s be honest for a moment. How many times have you skipped cardio this month or last month? How many times a day do you eat nuts just because they’re healthy? How often do you sneak in a piece of chocolate or a cookie since it has only 80-90 calories? How many times do you eat a little bit more because you train so hard?
And you’re still wondering why you don’t lose weight?
You Underestimate Your Caloric Intake
Even the tiniest piece of chocolate can slow down weight loss and ruin your diet. Consider the following scenario: after finishing your workout, you eat a small cookie to fuel your muscles after intense training. Then you have a protein shake and a regular meal. Did it ever cross your mind that your protein shake is a meal itself? Let’s go on. Later you have another meal. Your muscles feel sore, so you add more veggies or more meat because you believe this will help you recover faster.
Since you’ve trained so hard, you definitely need carbs – or at least this is what you think. So you add milk to your protein shakes, yogurt to your salads, and whole bread to your meals. Most types of milk have 45 – 60 calories and 4.7 – 5.0 grams of carbs per 100 ml. You probably add over 500 ml of milk to your shakes throughout the day. That’s about 300 extra calories and 25 grams of carbs. Do this four times a week and you’ll get 1200 extra calories and 100 grams of carbs. Don’t forget the extra calories in your daily cookie!
Let’s take another example. Maybe you love energy drinks. The average bottle has about 300 ml. Every 100 mg provide 120 calories and 47 grams of carbs. That’s 360 calories and 141 grams of carbs per bottle.
What if you’re the kind of person why love almonds, nuts, and seeds? There’s nothing wrong with that. But if you really want to lose weight, you should only have these treats once in a while. For example, raw almonds contain 675 calories per 100 grams. You buy them in packages of 150, 250, and even 300 grams. I bet you eat more than 30-50 grams a day! And you’re still wondering why you don’t lose weight?
There are many so-called healthy foods that may seem harmless at first. You check the label and see small numbers like 60, 90, or 120 calories per serving. It doesn’t seem much, right? But most foods come in larger packages that often exceed 250-300 grams. Some have as much as 800 calories per 100 grams. It’s so easy to underestimate your calorie intake! Unless you write down what you eat and weigh your food, you can easily exceed your daily calories.
You Eat Too Many Healthy Foods
Healthy foods can make you fat. Eating too much of anything, whether it’s fruit, vegetables, or junk food, will cause weight gain. We’ve already covered this issue here.
Most people believe that eating healthy is all it takes to lose weight. That’s a huge mistake! Fruit, vegetables, nuts, seeds, and lean meat contain calories just like any other food. Think about nuts and almonds. Despite their health benefits, they provide over 650 calories per 100 grams. One kilogram of body fat equals 7,700 calories. Eat 200 grams of almonds five or six times a month and you’ll gain one kilogram of fat.
Your Diet Is Too Complicated
Many people fail to lose weight because their diet is too complicated. You want to add variety to your daily meals – that’s great! No one is saying that you should eat the same foods every day. However, this doesn’t mean that you eat two or three courses or have five types of food at one meal.
The more foods you eat in one sitting, the harder it is to determine your macros and track calories.
If you prepare a huge salad with five or six different veggies, eggs, tuna, bacon, and a main course, you probably won’t know your macros. When you go out for lunch or dinner and order complicated dishes, it’s even harder to determine how many carbs, fats, and protein are in your plate.
So if you really want to lose weight, keep things simple. Do not combine more than two or three foods at one meal. When preparing your meals, make simple combinations such as chicken/beef/steak with salad or grilled/sautéed veggies, whole rice and veggies, grilled/smoked fish with raw veggies, etc. There are countless options to choose from.
It’s better to have several small meals throughout the day (using one or two foods for each meal) than three large meals consisting of different types of foods. This approach will help you stay fit, improve your digestion, and enhance nutrient absorption. Additionally, you’ll feel lighter and have more energy after taking your meals.
You Eat Too Many Complex Carbs
At some point, you’ve probably heard that complex carbs provide lasting energy, aid in digestion, and fuel your muscles. Your diet is probably based on complex carbs. While it is true that carbohydrates fuel your everyday activities, it doesn’t mean that you need them in huge amounts. Unless you’re working out really hard and your diet is 100% clean, you probably have over 15% body fat.
If you’re a woman and have over 15% body fat, you don’t need carbs. At least not tons of them.
And yes, your brain can survive with fewer carbs. You won’t go blank or forget essential stuff just because you reduce your daily carb intake. Trust me on that!
Complex carbs are good for your health. That’s entirely true. The problem is that most foods containing complex carbohydrates are rich in calories. For example, whole oats have 389 calories per 100 grams. Mix them with milk, yogurt, dried fruit, or honey and you’ll get over 700 calories at one meal.
Every gram of carbohydrate will hold 3 grams of water. 100 grams of whole oats contain 66 grams of carbs. That’s 198 ml of excess water. Add that to the carbs you consume throughout the day. Do you really expect to lose weight in these conditions?
If you want to shed pounds, take your carbs from veggies.
This doesn’t apply to athletes and bodybuilders, of course. However, if you exercise a lot, you will need simple carbs post-workout. Immediately after intense training, your body needs a quick source of energy. That’s why is better to choose dextrose, white rice or other simple carbs post workout instead of whole foods.
Complex carbs are ideal before workout – but this applies to those who want to build muscle. If your goal is to lose weight, reduce your daily carb intake. The carbs you eat should come from veggies, not from grains or refined sugars.
Don’t forget the most important rule: You can’t gain weight from the food you don’t eat. So stop complaining that you keep getting fat for no reason.