Hey You, I hope you have been well!
Weight loss is a very difficult goal to achieve – while it is doable anything that involves altering your body composition is going to take a little work, discipline and patience.
But Kenya I’ve been trying to lose weight for MONTHS and have had no luck…. What should I do?
Yes, I completely understand your pain. I struggled for my younger years to lose weight and I wasn’t able to finally be happy with my body until now. It wasn’t until I got older that I realized I was approaching weight loss completely wrong. I was not consistent because I was not seeing results after so long of trying to lose weight.
Luckily that’s why I wrote this post… to give you 5 Reasons You’re NOT Losing Weight and How You Can Fix Them.
Disclaimer: I am not a medical professional, dietician or fitness trainer. Consult with someone licensed to handle dietary and physical health before making any changes to your diet or fitness routines.
1 | You Have Not Calculated Your Basal Metabolic Rate (BMR)
I’ve not calculated my basal metaboly WHO? Haha I know I know when I first heard of the BMR I was like WTF are you talking about? Don’t I just eat better exercise a little and the weight just starts rolling off?
Haha NO. It really doesn’t work that way
So, What Is Basal Metabolic Rate and How Will It Help Me Lose Weight?
Well I’m so glad you asked haha. The does not help you lose weight on its own BUT it provides you with a base calculation that can help you mathematically lose weight. What the BMR basically is, is a calculation of how many calories your body burns by just pretty much LIVING AND EXISTING.
Did you know that everything you do including breathing is burning calories ? This calculation Is important because it will allow you to determine how many calories you need to eat per day to lose X number of pounds per week. My BMR CHANGED my weight loss journey because I was finally able to see that I was eating WAY more then I needed to lose weight.
Okay okay I’m no mathematician so how do I find this “magic BMR” so I too can lose weight?
OMG you are just asking all the right questions today. SO luckily below I have STEP BY STEP instructions on how you can get your BMR calculation and use it to lose weight.
Here’s How You Find Your Basal Metabolic Rate:
Go to the BMR Calculator Website Here.
Enter in your Age, height, gender and weight in the fields on the website
In the “activity level” drop down choose your activity level. Make sure this is accurate or your calculation will be off. If you don’t exercise, make sure you choose “sedentary”. The website will briefly describe each activity level so be sure to choose the category your fitness level falls into.
Click the green box thats says : “What Is Your BMR” and then the calculation will populate .
This Figure is your BMR or how many calories your body naturally burns per day if you were to just live your regular lifestyle.
My BMR is 1442 calories . This is how many calories i would burn if i did nothing alll day .
And this figure in the green text is the number of calories you should be eating per day.
Mine says I should be eating 1731 calories per day based on my activity level.
So How Do I Use This to Lose Weight?
I’m going to break this down for you.
One pound is equal to 3500 calories.
If you want to lose a pound per week you would have to burn 3500 calories or be in a deficit of 3500 calories or a combination of both.
That’s where the BMR comes in ….
If your body naturally burns 1700 calories per day then you would need to eat 1700 calories each day to break even.
If you want to lose weight …. Just don’t break even lol if your body burns 1700 calories a day and you only eat 1200 calories in a day… then guess what in 7 days you will burn 3500 calories or a pound.
If you pair this with a little exercise you will easily able to lose about 1.5 ponds per week or about 6 pounds per month which is a healthy weight loss goal.
How Can I Track My Calories?
You can easily track how much you’re eating with MyFitnessPal it is an app that has over 2 million foods that you can add, and you can see exactly how many calories you are eating. You basically just type in a food in the search bar and then chose the serving size you ate or drank (yes, those 5 Dr. Peppers and 12 M&Ms count too) and the app will calculate how many calories you consumed from eating or drinking that particular item. You can also manually enter calories for homemade foods as well.
If you keep your phone on you, it will also calculate the calories burned from the steps you take in a day. You can also track water intake, carb intake, fat intake. It is an awesome app. Sign up for a FREE MyFitnessPal Account and Check it out here.
2| Not Drinking Enough Water
This is pretty self-explanatory. Water is a huge part of weight loss because if your body does not have enough it will start hoarding the water you do have in your body which can cause bloating and water weight.
I went to my doctor to see why I had gained almost 7 pounds in a week. Guess What? It was all water weight. My doctor told me to drink more water and I would notice a huge difference.
Boy did I, I was peeing like a racehorse while I was drinking more water but that’s what I NEEDED to regulate my water flow in my body. I lost all that extra weight, didn’t feel bloated and I also felt so much healthier mentally and physically. Water is a holy grail and you should be drinking HALF your body weight in ounces of water per day.
Meaning if you weigh 140 pounds you should be drinking 70 ounces of water PER DAY.
3| Health Condition that Causes Weight Gain or Metabolic Issues
Did you know there are some medical conditions that can actually cause you to gain weight? Yeppers medical conditions such as heart failure, thyroid disorder, anxiety and depression can cause weight gain.
My mom #2 (awesome woman) actually suffers from Thyroid Disorder that in her younger years caused her to be overweight. Once she got older and discovered the issues and got treated by a physician, she started dropping the weight that the disorder was causing.
I’m NOT saying you have a thyroid disorder or heart failure BUT a physical exam with a licensed physician and a full blood panel won’t hurt. This will allow you to get a head start on your health and start working on any health issues you may have.
I went and got a physical and did a blood test and actually found out I’m iron deficient. I now take iron supplements as recommended by my physician to make sure my body is getting enough iron.
Take some time to schedule a physical exam and make sure you get your blood checked so you can have a better look at how well your body is maintaining itself.
4| Relying on Exercise and Not Diet Changes
When you are trying to lose weight it may seem logical to exercise more … because exercise burn calories right? While this is true, and you do burn calories using exercise to burn off food you ate is not a good method to lose weight.
Not sure if you heard the percentage that weight loss is 80% diet changes and 20% exercise … this is very true. The reason being is honestly you don’t burn that many calories during a workout. You burn some calories when exercising, which is why exercise should be used in ADDITION to diet changes.
You would have to run miles to burn off a 300-calorie candy bar or the 400-calorie French fries from McDonald’s, so it’s of best practice to limit those high calorie foods to really see results from your weight loss journey.
*Need some healthy meal ideas? Check out my Healthy Recipes Board on Pinterest for hundreds of tasty, quick and healthy recipes.
5 | You Don’t Have a Plan
This is what I always struggled with because I would just decide one day, I wanted to lose weight then I would just say okay Kenya you need to eat better and exercise and then the weight will fall off.
I wish it was that easy.
But it’s not haha! Its best to get a journal so you can actually create a written down plan on how you actually will achieve the weight loss.
I bought this Fitness and Nutrition Planner Printable Set on Etsy by TheMinimalistSeries and I LOVE IT plus you can just keep printing the pages out instead of buying a new planner every year. She will also customize the planner if you ask her in the messages before purchase she is awesome she can design anything haha .
But you can also use just a notebook and create a detailed written plan as well
Ask Yourself Some Questions Such As:
- What exercises are you going to do?
- How many exercises a week? (start small maybe 2 days a week)
- How are you going to change your diet? (don’t completely change your diet overnight, baby steps)
- How much do you weight now?
- How much do you want to weigh?
- How long do you want the weight loss to take? (be realistic its healthy to lose 5-10 lbs. a month but again start small)
- Why do you want to lose weight?
These questions will help you identify your weight loss goals. I recommend making weekly and monthly goals that are realistic and doable. You don’t want to go from not exercising to trying to exercise 6 days a week. Start off slow and be patient, if you want to lose weight the main thing is creating a plan and being consistent with the plan you create so you can actually see results.
Losing weight is something that definitely requires patience and consistency, but it is definitely doable. If I can do it, I know YOU can.
Create a plan. Start off small and discipline yourself to be consistent with the plan you set for yourself. You may not lose 10 pounds in one week, but you are taking steps to a healthier lifestyle which will lead to weight loss in time.
And remember during this whole process that you are beautiful and creating a lifestyle you love takes time, but you WILL get there!
Feel free to Contact Me Here if you have any questions, I will respond in a timely manner 🙂
Did you find this post helpful? Do you have any weight loss tips to add? Pleaseeee share in the comments section below. We can’t wait to hear