How to lose weight when you already exercise and eat healthy

For most of my young adult life, I weighed in just under the average for my age and height. Then, when I turned 25 I started taking an anxiety medication that catapulted the scale upwards a full 45 pounds — despite not having changed my diet or exercise routine. While I definitely have been hard on myself over the eight months since the weight gain, I took it upon myself to re-up my gym membership, sign up for ClassPass to give myself some variety and make more conscious food choices.

Not seeing those numbers steadily decline despite feeling like I had been sacrificing my favorite foods and spare time to log hours at the gym, was definitely discouraging. So much so that I became less motivated with my pursuit, almost wanting to throw in the towel. What was the point of putting in hours of hard work multiple times a week if I had nothing to show for it? Get ready for a reality check — and a sigh of relief. Knowing that eating too many calories likely led to your unwanted weight gain, it may seem like a good idea to cut back — been there, done that — but you should think again.

I, for one, have struggled with this a lot ever since I first saw my weight flare up. Like clockwork, I would inevitably come home late one night and end up binging, ordering all my favorite Italian dishes from my neighborhood pizzeria — enough to feed multiple people — and eating it almost entirely on my own.

And at the end of the day, the battle of the binge is a hard one to win. Taub-Dix explains that while a lengthy "avoid" list may seem like clear guidance at the start of a diet, it can lead to resentment and misinformation. But I end up finding it more difficult than ever. Knowing that I needed to find balance, I tapped Taub-Dix for her advice. And this includes labeling your favorite indulgences as off limits. I have fallen prey to the idea that I should cut carbs altogether far too many times.

As for where to get those macronutrients for ideal weight loss, Taub-Dix points us in the direction of whole grains, lean meats and seafood for protein, and avocado and nuts for fats. For some, the structure may prove successful, but sometimes monotony leads to complacency, leading your weight loss to plateau. So, as you adjust to your new diet, your body no longer reacts with the same type of weight loss.

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At the end of the day, your weight comes down to 70 percent diet and 30 percent exercise. Drastic calorie deficits can cause this as well as not eating enough protein. Your body can break down one muscle group to build and repair the group you just worked out and then vice-versa later in the week when you work out the other muscle group.

One study showed that instead of fat loss occurring and then muscle loss during starvation, they both can happen in parallel to each other. To prevent this from happening a dieter must eat enough calories and enough protein to prevent this from occurring. For those that are already pretty lean, but just have 5 pounds to lose, calorie deficits can be even smaller. It can be really challenging for some dieters to eat more, especially if they have been doing low-calorie diets for a large portion of their lives.

Slow and steady weight loss is the goal with flexible dieting and this, unlike other diets, is sustainable over the long-term because you are able to eat and not feel deprived. Thank You so much!

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I also want to express the importance of managing expectations when doing the flexible diet or any diet. There are many different body types and most people may never be able to achieve the body that has been Photoshopped on the cover of our fashion or fitness magazines. For women, nature is actually working against the quest for a low body fat percentage. So, focus on getting healthier by eating nutritious food , eating enough food, and being more physically fit because usually only those that get paid to look like ultra-ripped athletes actually have the time and resources it takes to look that way.

If you want to break free from a slow metabolism and break the weight loss plateau then you have to give your body enough fuel to leave the launch pad. Now with complete vegan edition. Click here to cancel reply. Hi there, My name is Liberty I am 42 yrs old and I have recently decided to join a weight training program. I am lbs and eat between to calories a day.

I do not have a Thyroid at all and it has been beat into my head that I obviously eat too many calories or bad food that is why i am still over weight. My trainer just brought Calorie deficit to my attention. How can I add Calories in a good way to not gain more weight while trying to get back to what my body truly needs in nutrition? Hi Liberty, Honestly, you really need some expert calculations from a professional such as myself.