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100,000-149,999 SparkPoints

6 Reasons (You're Not Losing Weight)

Friday, May 10, 2013

1. You use exercise as an excuse to eat more.

Why would we want to do this to ourselves? The exercise trackers may tell us how many "calories" we're burning but the only way for them to be 100% certain is to have us hooked up to machinery and be monitored while we're exercising. The best we can hope for is a guesstimate. If we're eating more calories than our body needs, it will catch up with us and then the cycle repeats. Rethink this and break the cycle!

2. You're not eating as healthfully as you think you are.

Eating healthy is hard work because it requires us to work. We have to read labels, make decisions, and risk going without until we can discover a more healthy substitute (FYI - I'm thinking Greek yogurt in place of sour cream here kind of substitute). We have to be willing to take a chance. We have to be willing to fail in order to succeed.

Labels that tout low-fat, diet, sugar-free because of artificial sweetener are in effect, chemical "sh*t storms" that we willingly ingest in order to consume more. You know what? I would rather have one awesome tasting cookie made from ingredients I can identify and pronounce and be completely satisfied then be able to have five "chemical sh*t storm" cookies. More is not always better.

This is also a great reason to use the nutrition tracker every meal every day. How else will we know if we don't keep track. If you tell me you just "know" you'll have to forgive my "raised in disbelief" eyebrow. Using the nutrition tracker combined with a digital kitchen scale and measuring spoons gives us the best chance of not only achieving our goal of becoming the healthiest we can be, but also maintaining that goal once it is achieved.

3. You never change your exercise routine.

Mix it up! Mix it up! Routine is routine and then it morphs into boring. A little bit of challenge is a good thing. It forces our brain to engage with our body!

4. You're inconsistant: after a few days of restriction, you give in to emotional eating.

Remove the word "diet" from our vocabulary. Our new behavior is not temporary nor is it a restriction. We are engaged in a changing or changed behavior so let's call that what it is - healthy eating.

We want to keep all the results we currently have? Then make peace with healthy eating instead of dieting and moderation as opposed to deprivation. If we need a treat every day, then put one in our daily caloric allotment. I have a treat every day - that's right - every day. Hard to feel deprived when you know you can have a treat.

5. You rely on exercise alone to lose weight.

All the "bootcamp /aerobics /cross-fit /insert our exercise(s) of choice here" in the world is not going to help if we don't put other practices into place.

We will not be able to out exercise poor choices in eating any more than we can rely on exercise alone. Our behavior is changing - we need to decide to eat healthy and in moderation as opposed to deprivation.

6. You use unhealthy diet tactics like skipping meals, excluding food groups or using diet pills.

I have food allergies. That means I am already limited in items I can eat. Why would I want to further limit that pool?

When we use unhealthy tactics - we are looking for instantaneous or quick results. That is neither healthy nor sustainable. We did not gain all the weight quickly and it is not going to come off quickly. One minute, one hour, one day, one pound, one inch at a time.

If we honestly and consistently work the SparkPeople steps, then we will see results. That means eat in our caloric range every day. That means drink at least 64 ounces of water every day. That means move our body every day. That means use the nutrition tracker to record EVERYTHING we eat. That means using a kitchen digital scale and measuring spoons to portion out our food.

You know why people have great success with pre-packaged "diet food" programs? Because they pay exorbitant amounts of money to avoid portion-controlling for themselves and more important, to avoid learning how to eat healthy as opposed to dieting, and moderation as opposed to deprivation. And when they lose the weight and stop buying the "diet food" then guess what? The weight creeps back and the cycle starts all over again.

It's simple - it's easy - and we've got to be willing to do the work in order to get the results.

Member Comments About This Blog Post:
LEANNAW4 5/11/2013 9:52AM

    I love the term, "chemical sh*t storm!" It's so true! I'm guilty of a few of those in the list (insert shamed face here) but working on it! It's all a journey and learning process. Thanks for a very good blog!

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NELSONCHERYL59 5/10/2013 9:02PM

    Great info and inspiration. Thank u emoticon

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MSGRANNYMAE 5/10/2013 8:51PM


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SEEINGCLEARLY53 5/10/2013 7:08PM

    Still working on 4=4=4=4=4=4=4=4=4=4=4=4=4=4=4=4!>
BUT, I'm not giving up! emoticon

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MICKEYH 5/10/2013 2:27PM

    You've got it right. I like the concept of SparkSolution but I will try to eat more freggies then their meal plan and off cause exercise !!

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LAILATN 5/10/2013 2:21PM

Right on!

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BIGPAWSUP 5/10/2013 12:42PM

    You are so right! emoticon

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GOOZLEBEAR 5/10/2013 12:13PM

    Great blog, emoticon

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AKATHLEEN54 5/10/2013 11:04AM

    I have learned that every time I try to "guess" without my scale and measuring spoons I am off (and not in my favor meaning I went over) That and tracking has helped me to realize that my portions must be in control in order for me to stay within my calorie limits.
I totally agree with you that I rather eat one really good cookie or a bite of a decadent dessert than more of artificially flavored foods.... besides they taste better and don't leave that funny after taste in your mouth.
I have tried fad diets, which is why I am back here RE-LOSING the weight AGAIN!! The difference is this time I am not depriving myself, I am not leaving our any foods that I really want. The progress is slow, but everything in moderation, including weight loss is what will help me to be successful in the long run emoticon emoticon

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CHRISTINASP 5/10/2013 10:43AM

    Nr. 7: you struggle with psychological issues that lead to binge eating.

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LILY_SPARK 5/10/2013 10:22AM

    I always track, no matter how ugly, because that way I have facts.

I'm the 'eats way too much' class :) I don't need/ want to lose weight -- I prefer having lower body fat. That said, it's achieved by not eating junk!

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PIXIE-LICIOUS 5/10/2013 10:20AM


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Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.