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Eating Healthy, But Can't Lose Weight?

blog Dec 06, 2023

You're Eating Healthy Food, but you can’t Lose Weight. Why?

If you've been diligently eating healthy foods but are still struggling to lose weight or body fat, you're not alone. Many people fall into the trap of assuming that eating nutritious, whole foods will automatically lead to weight loss. However, the reality is a bit more nuanced.

1. The Calorie Deficit Conundrum

The fundamental principle of weight loss is creating a calorie deficit, which means consuming fewer calories than your body burns. While healthy foods offer essential nutrients, some of them can be calorie-dense, making it easy to consume more calories than needed for weight loss.

For example, avocados, nuts, seeds, and nut butters are all packed with healthy fats and nutrients. Still, they also come with a significant calorie load. Portion control becomes essential when incorporating these calorie-dense foods into your diet.

2. Embrace Tracking for Awareness

To break through weight loss plateaus, tracking your food intake can be a game-changer. It provides an objective view of your caloric intake and helps you identify potential pitfalls in your diet.

Think of it as entering a forest with or without a map. Going in blind (without tracking) may lead to confusion and setbacks. With a map (tracking your food), you gain clarity on the path to your weight loss goals.

3. Start Tracking: Steps to Success

If you're new to tracking, don't get overwhelmed. Begin by tracking your food intake for a couple of weeks to gain insights into your current eating habits.

Focus on two key metrics: total calories and protein intake. Protein is essential for muscle preservation during weight loss, and a higher protein intake can help you feel more satiated.

4. Decoding Maintenance Intake

Understanding your maintenance intake (the number of calories you consume to maintain your current weight) is crucial for creating a calorie deficit. However, maintenance intake is not a fixed number.

Your maintenance range can vary based on activity levels, protein intake, and body size. Aim to create a deficit of around 15-20% to ensure you are genuinely cutting calories and not merely staying within your maintenance range.

5. Weight Loss Journey Adjustments

As you progress on your weight loss journey and lose weight, your maintenance range will shift accordingly. As a lighter individual, your body requires fewer calories to function. Hence, it's essential to make adjustments to your intake along the way.

6. Seeking Professional Guidance

If you find yourself stuck in a weight loss rut despite your best efforts, seeking guidance from a coach or joining a group coaching program can be incredibly beneficial. An outside perspective can help identify blind spots and suggest adjustments to get you back on track.

Conclusion: A Balanced Approach to Weight Loss

When it comes to weight loss, the key is not just about eating healthy foods. It's about creating a calorie deficit while incorporating a balanced diet with whole, nutrient-dense foods.

By tracking your food intake and being mindful of your calorie consumption, you can stay on course toward your weight loss goals. Remember, weight loss is a journey that requires patience and consistency, but with the right approach, you can achieve success.

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