That is so frustrating! Let's explore some potential reasons this could be happening and ways to troubleshoot:
Check Portion Sizes & Tracking Accuracy
Weigh and Measure Foods: Apps rely on the accuracy of the input, so if you're estimating portions, it's easy to underestimate how much you're eating - especially if you're eating food you don't cook. Reducing the amount of food you eat that a restaurant prepares will increase your accuracy. You could also use a kitchen scale temporarily. Ounce and grams tend to be more accurate than tablespoons and cups. You don't have to do this forever - just long enough to see how it compares.
Track Everything: Log everything you consume, including condiments, oils, and beverages, which can add up.
Calorie Quality vs. Quantity
Make sure you are getting enough protein. Protein, in particular, supports muscle mass and metabolism. And it takes more calories to digest it. You need .7 grams of protein for each pound of ideal body weight. If you are far from that, don't make a big jump in protein overnight. Add more gradually.
Focus on fiber. Opt for fiber-rich, nutrient-dense whole foods like fruits, vegetables, lean proteins, and whole grains. Fiber-rich foods help you stay full longer and positively affect your metabolism.
Be Aware of Hidden Calories
Liquid Calories: Beverages like juices, sodas, alcohol, or even creamers in your coffee can pack hidden calories that are easy to forget. Make sure you're tracking all drinks.
Sneaky Extras: Small snacks or bites you don't track can add up. For example, grazing on a few chips or nuts throughout the day may seem insignificant. Still, it can make a difference over time.
Mind Your Activity Levels
Exercise May Lead to Water Retention: If you've recently started exercising or changed your routine, your body may temporarily retain water due to muscle repair. This could mask fat loss on the scale.
Be Active Throughout the Day: Beyond structured workouts, staying active (walking, taking the stairs, etc.) increases your total daily energy expenditure (TDEE), which can boost weight loss.
Watch Out for Stress and Sleep
Stress: High-stress levels can elevate cortisol, a hormone that may increase appetite and lead to fat storage, particularly around the abdomen.
Sleep: Not getting enough sleep (less than 7–8 hours a night) can disrupt hormones that regulate hunger and satiety, making it harder to stick to your calorie goals.
Stay Hydrated
Water Helps Metabolism: Sometimes, when you're dehydrated, your body can hold onto water, leading to weight fluctuations. Drinking enough water can help your body function properly and support fat loss.
Consider Body Composition Changes
Fat vs. Muscle: If you're working out, especially strength training, you might gain muscle while losing fat. The scale might not show much movement, but your body composition changes. In this case, taking measurements or assessing how your clothes fit might better indicate progress than the scale alone.
Evaluate Your Caloric Deficit
Adjust Calorie Intake: If you've been eating in a caloric deficit for a while and your weight has plateaued, your metabolism may have adapted to the lower intake. It may be time to reevaluate your caloric needs, especially if you've lost some weight already.
Don't Cut Too Low: All weight loss consists of losing a mixture of fat and muscle. Cutting too low in calories can cause you to lose a higher percentage of muscle, which leads to a lower overall calorie expenditure.
Be Patient
Weight Loss Takes Time: Bodies fluctuate daily, including water retention, hormonal changes, and gut content. Try not to focus too much on daily weigh-ins; instead, look at trends over weeks or months.
Gently Keep Going. Make sure what you are trying to do doesn't feel too difficult. And then, when the scale doesn't move, say to yourself: "Even though I feel discouraged, what I'm doing isn't that difficult, so I can gently keep going and see what happens."
Troubleshoot with your support system
Talk to your nutrition coach or others doing what you are doing. Be curious and brainstorm together.
Conclusion
By making a few adjustments and considering factors beyond calories alone, you can start to see progress again. Weight loss is not always linear; sometimes, it takes experimenting with what works best for your unique body.
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