Why am I not losing weight? This is a question so often asked by people struggling to make lifestyle changes. They struggle and try this magic formula followed by that and nothing seems to work. Well it’s back to the basics.
There are a multitude of reasons for lack of weight loss-even if you are trying to follow established guidelines. Among the top are portion and calorie control and miscalculation. For this you must keep an honest and comprehensive food journal.
I Eat Less-Why Am I Not Losing Weight?
You are convinced you are eating less, but are you really or are you eating the right foods? Probably not and you simply are unable to recognize this.
Okay, you’ve started you food journal and are faithfully entering all you eat. Do you know how to estimate portions? This is skill you need to develop. At home it is generally easy to control portion sizes. However, when dining out you need to learn to estimate portion sizes to determine what to consume and what goes in the doggy bag.
The estimates that follow are based on a small hand such as a typical 5’5” female. If you are taller and/or have larger hands you must adjust accordingly.
A selection of meat the approximate size of a deck of cards is about 4ozs.
A selection of meat the approximate size of your palm is about 3ozs.
The size of your fist equals about 1 cup.
Your thumb equals about 2 tablespoons or 1 oz.
Your thumb tip equals about 1 teaspoon.
A handful equals about 2 ounces (1/4 cup) of a snack food.
The above guidelines will be helpful for restaurants and quick measurements at home. However, to make sure your portions are right, you need to weigh and measure your foods.
To properly measure and weigh your portions you will need the obvious measuring spoons and cups as well as a food scale. It doesn’t have to be an expensive digital one, but they are nice and convenient.
Do you need to do this each and every time? No but you should do it until sight becomes an automatic measure. After everything is on autopilot I would suggest you carefully weigh and measure again every once in a while. This will reassure you that your portions have not grown over time.
I Count My Calories – Why Am I Not Losing Weight?
Are you counting them correctly? Do you understand food labels?
Don’t just glance at the Calories listing on the label. Be sure and check the portion size at the top and read the Daily Percentage Values at the bottom for the calorie size of the diet. Most are based on a 2000 calorie a day diet.
Here are some examples of calorie totals for you:
53-55 calories in 1 small apple with peel (2½ diameter)
77-81 calories in 1 medium apple with peel (2¾ diameter)
110-118 calories in 1 large apple with peel (3¼ diameter)
52 calories in 3½ oz or 100g of apple with peel
57 calories in 1 cup of apple and peel
15 calories in 1 oz or 28g of apple with peel
14 calories in 1 oz or 28g of apple without the peel (one calorie less than with peel).
The above may vary depending on the type of apple.
Here some more examples:
13 calories in Lettuce, Iceberg, raw, 3½ oz or 100 grams
75 calories in Potatoes, new, boiled/steamed, 3½ oz (100g)
86 calories in Potatoes, old, boiled/steamed 3½ oz (100g)
151 calories in Potatoes, roasted in oil, 3½ oz (100g)
115 calories in Sweet potato, baked, 3½ oz (100g)
Why Am I Not Losing Weight – Conclusion
Notice the wide variance in the potato category above. These illustrate the point that a calorie counter book or calorie table of common foods is essential-especially when you are in your initial stage of dieting and food journals.
By keeping an honest and comprehensive Food Journal you will suddenly be faced with quantities and amounts you had previously been unaware of. Soon you will be able to answer your own question
Why am I not losing weight.