Weight loss nutritionist Angela Borges shares the eight reasons why you’re not losing weight
A weight-loss nutritionist who spent 18 years on yo-yo diets before discovering sustainable weight loss shares eight reasons why your scale won't move, and how you can change that to get results.
Angela Borges, from Melbourne, said she started gaining weight as a teenager and then spent years seeing different nutritionists who told her the answer was “cut carbs, Eat mostly salads and do a detox for a few days.”
The nutritionist said she'd see results and immediately fall off the wagon and binge again.
Since then, Ang says she's discovered that losing weight isn't as simple as “calories in versus calories out.”
“Sustainable weight loss is achieved when you develop healthy eating habits that you can maintain and are on autopilot for permanent success,” Ang wrote on Instagram.
A weight loss nutritionist who spent 18 years on yo-yo diets before discovering sustainable weight loss shares eight reasons why the scale won't move (Angela Borges pictured)
1. You eat healthy, but not for fat loss
Ang says the number one reason the number on the scale might not change is because you're eating healthy, but not eating healthy to lose weight — because “the two are very different.”
“You can follow a healthy diet, make everything from scratch, and eat the healthiest snacks possible, but whether your diet is healthy or not, you still need to create a calorie deficit to lose body fat,” Ang says.
Ideally, you can use an online calculator to calculate your body's basal metabolic rate (BMR) to know exactly how much you should be eating.
Then, if you want to lose weight, you can add or subtract a little.
Angela Borges, from Melbourne, said she started gaining weight as a teenager and then spent years seeing different nutritionists (before and after)
2. You eat too little
The second reason you might not be losing weight is that you are eating too little.
While you may think you need to lose weight in order to lose weight, the truth is sometimes the opposite is true.
“Not eating enough food to properly fuel your body can cause your metabolism to slow down (adapt) and you stop losing weight,” Ang says.
“Not eating enough can also cause you to overeat and end up gaining weight.”
3. You don’t get enough sleep
Your sleep plays a huge role in weight loss, and ideally you want to make sure you're getting between 7 and 9 hours of sleep each night.
“Lack of sleep can have a dramatic effect on two important hunger hormones,” Ang said.
“More specifically, ghrelin (our hunger hormone) was elevated and leptin (our satiety hormone) was decreased.”
When you're tired, nutritionists say you're more likely to feel hungry and overeat. On the other hand, when you're well rested, you're more likely to make good choices.
4. You eat like an influencer
While a food like an acai bowl may seem delicious and healthy, eating it regularly can actually have a huge knock-on effect.
“They're easily over 600 calories, and that's before you add any toppings,” she says.
Instead, you're better off keeping your sugar intake low — and sticking to a more basic diet.
Ang (pictured) says you shouldn't give up too quickly and instead think of weight loss as “a sprint rather than a marathon”
5. You give up too quickly
According to Ang, losing weight is “not a sprint, it's a marathon.”
You need to remember that losing weight always takes time.
“Expect ups and downs, it's a completely normal part of the process,” Angle said.
She says you also need to remember that progress isn't linear, so don't worry about some weeks being better than others.
6. You’re stressed out
Just like sleep, stress has a big impact on our happiness and health because chronic stress raises cortisol levels — which can make you feel hungrier.
“Stress can also drive people to crave comfort foods, which is why managing stress plays a key role in any weight maintenance program,” Ang said.
Be aware of how you feel 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 says you can rely on exercise to some extent to help you lose weight.
But it's not enough on its own – because diet is always the most important thing.
Finally, the most important weight-loss nutrient is protein, says Ang (pictured) because it “keeps you full and satisfied and prevents overeating”
8. You're not getting enough protein
Finally, the most important weight loss nutrient is protein.
“Protein is critical for weight loss because it helps keep you full and satisfied and prevents overeating,” Ang says.
“In the process of digesting protein, your metabolism also speeds up.”
Look for high-quality protein sources such as eggs, meat, and oily fish like salmon.
3 Things Ang Would Never Do as a Weight Loss Dietitian
1. Not eating because you are too busy: “If we don't eat at the prescribed time, we end up excessively hungry and overeating later in the day, not because we lack willpower, but because our bodies are designed to survive,” Ang said. If you're short on time, she recommends keeping “convenient/easy-to-eat snacks” handy for yourself to munch on.
2. Exercise to lose weight: Second, Ang says you don't need exercise to lose fat. You should exercise for your “mental, physical (strength) and heart health because it makes you feel good”. If you're trying to lose weight, she recommends “optimizing your nutrition first” and what needs to be tweaked there.
3. Use the term “cheating” to refer to food choices: By definition, cheating means you're breaking the rules, Ang said. ‘Food should provide nourishment and enjoyment. Some foods are indulgent and should be considered occasional foods in the context of a healthy lifestyle. Thinking of them as luxuries or treats increases your enjoyment of them, while thinking of them as poor choices sucks all the joy out of those special occasions.
source: health diary