There maybe a number of reasons why your diet is failing. Here are some of the possibilities and the fixes that you need to do to ensure you are successful.
#1: You are not drinking enough water
If you want to lose weight then drinking water is important. Not only does it contain fewer calories (zero to be exact) than those caffeinated soft drinks, it can also help to curb your appetite.
You will often find that when you are feeling hungry you are really experiencing thirst. Therefore I would suggest that you take a sip of water before you head to the fridge.
If the cravings subside after you drink then you will know that you were experiencing thirst rather than hunger, so there will be no need to snack.
How much water should you be drinking each day though? No doubt you would have heard the recommendation to drink 8 glasses of water, but again how big are these glasses and how much water will they contain?
To find out how much water you should be drinking daily you should use the following formula:
- Weigh yourself in pounds
- You should then divide the figure in half
- This figure should then be multiplied by 0.028
- This is how much water you should be drinking; for example a 130 pound woman would need to drink 65 ounces, or 1.8 litres of water every day
For those who exercise regularly you may need to drink a little more, to replace the lost water when you sweat.
#2: You don’t control your portions
If you do not use portion control then you could not only be overeating, but could also be missing out on important macronutrients too; protein, fats, carbohydrates.
An easy way to check your portions without measuring them out would be to use your hands.
You should try to be consistent and to make sure each meal contains the 3 macronutrients.
#3: You either diet or exercise, not both
If you wish to lose weight then you need to eat healthily and get regular exercise, you cannot rely on one or the other.
While dieting will obviously help cut calories and will result in weight loss occurring, exercise can help to tone you too, which will help you to look better.
This combination will ensure better results are achieved.
#4: Do you eat too quickly?
If you tend to scoff your food as quickly as possible then you could be prone to overeat.
The truth is that your stomach will take 20 minutes to send a signal to your brain that it is getting full. However, during this time you could possibly have eaten hundreds of extra calories.
An easy way to slow your eating down would be to simply ensure you chew your food thoroughly.
You could also set an alarm for 20 minutes and to try and take that amount of time to eat the meal.
#5: Are you focussing on calories?
While calories consumption is important, you certainly don’t want to over-exceed your daily limit, it is not the most important aspect and could derail your efforts.
Focussing only on your calorie intake could leave you feeling stressed as you will need to count every calorie you consume for this method to be successful.
Feeling stressed can raise your bodies production of cortisol that will cause a rise in food cravings.
Would it not be better to focus more on healthy eating? And to make sure you are eating nutrient dense foods. Foods that are healthy, and are already low in calories.
#6: Do you drink alcohol often?
There are 2 reasons why you should try to avoid alcohol when trying to slim.
For a start they contain ‘empty calories’ that serve no nutritional benefit.
Secondly, when alcohol is consumed, instead of being stored as fat it is converted in acetate that is then burnt instead of fat. Meaning your body will hold onto its fat reserves.
#7: Are you getting enough sleep?
A lack of sleep can promote weight gain as 2 hormones in particular will be affected.
Ghrelin production will increase, which will cause an increase in your appetite, while your production of leptin will decrease, with this particular hormone designed to tell you to stop eating.
You should aim to get a minimum of 7 hours sleep per night to ensure your hormone production is working as it should.