By Lisa Shaker-Knopp (LowFatLowCarb.com)
Week after week I have clients who complain about not losing enough weight. They swear up and down they are not “cheating”. I work diligently to try and find the culprit, which is not always evident on first glance. I have to act like a detective and ask question after question to get to the bottom of it. You would not believe what makes the difference between a one-pound week and a two-pound week. I promise you, it’s all in the details.
Below are some of the questions I ask that might make you really look at your daily routine to see if some of these might be your issue. Trust me, it’s always something that blocks the scale. Although I don’t believe the scale is the only measure of success, I want clients to reach their goals.
- Are you measuring out the oil you are using? We recommend no more than 2 teaspoons per day on the program I teach.
- Are you measuring your meats and vegetables in raw weight?
- Are you looking at the actual ingredients in spices, dips, dressings and sauces?
- How many meals do you eat out, or pick up, or drive through? It is amazing how many restaurants like to add sugars, fats and sodium to “grilled” items. If you look up the ingredients on the foods you are getting out, you will see ingredients like molasses, corn syrup solids, dextrose, and many other forms of hidden sugars. Beware!
- Are you faithfully taking your vitamin regimen? If you are on an unbalanced diet, and you don’t take your supplements, you may see a slow down on the scale.
- Are you drinking enough water? At least 64 ounces, however some experts recommend ½ your body weight in ounces per day.
- Are you eating too many foods with sucralose or other non-nutritive sweeteners? Too much of a good thing, is still too much. Watch how many packets of sweetener you add to coffee and teas, and other drinks and foods you consume.
- Are you going more than 4 hours without eating something? Keeping the metabolism moving is important.
- Are you eating all the vegetables and leafy greens on a daily basis?
- Are you eating something within one hour of waking to jump start your metabolism?
- Are you getting enough sleep?
- What is your stress level like? Pay attention to this, and find ways to decompress.
- Are you paying attention to the amount of caffeine you are drinking? And, what about the creamer/milk? The powdered creamers have hidden sugars and fats, and the half and half has too much fat while trying to lose weight. We recommend only one ounce per day.
These are just some of the reasons why the scale might not move as fast as you would like. Pay attention to the details and you might get more to drop!
What are some details of dieting that help you maximize your weekly weigh-ins?
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