So you are consistent with eating healthy foods, getting routine physical activity, and making good choices overall, but are still not seeing results? Here’s a few sneaky things that might be the culprit and tips on what to do about them!
1️⃣ Mind your BLTS. Bites, licks, tastes, and sips—they add up! It’s totally fine if you have these. Sometimes all we need is a few bites of something to tide us over to our next meal and I never want anyone to white knuckle it when that’s the case. Just don’t make the mistake of finishing what’s left on your kiddos plate, or stand in front of the pantry to take a few bites unless you are going to log that as part of your intake. It can totally add up! Sometimes it’s easier to forgo them rather than log.
2️⃣ Get your NEAT. A.k.a. non-exercise activity thermogenesis. This comes from movement that isn’t a “workout.” This is a big potential area to improve your metabolism. This is why so many people aim to get 10,000 steps per day. Even things like wiggling your legs or standing as opposed to sitting at your desk will increase NEAT.
3️⃣ Don’t eat your activity back. When you set up your activity log (like LoseIt! or MFP) it asked you about your exercise habits. What most people don’t realize is that if they sync their activity tracker (like a Fitbit or Apple Watch) to their food logging app, it may add in the amount of energy you burned with your workout. So you are essentially subtracting those twice! If you set up your apps like this, don’t aim to eat back the calories you burn—don’t forget that they’ve already been included and accounted for.
4️⃣ Change your approach. When it comes to creating a calorie deficit, you may not realize that you have options! You can exercise more, but then your hunger levels will likely go up and you may battle hunger if you don’t strategically increase intake (I.e protein and less starchy carbs). You can exercise less so that you’re not as hungry and it’s easier to manage intake and dial back on food volume. Choose the option that works for you. You can rotate options as well!
5️⃣ Use a food scale. While this may not be for everyone, it can be helpful if you’ve never used one before. It is very eye-opening when you measure portion sizes with a food scale as opposed to eyeballing it. It is worth using one for a few weeks at least to get a better understanding.
Feeling stuck with how to get your nutrition dialed in and working for you? I offer a Meal Mastery Nutrition Audit designed to give you tips for where sneaky things like this maybe stalling your progress. Interested in learning more? Head to this link shoot me an email!