THIS IS WHY YOU ARE NOT LOSING WEIGHT
Overeating? I mean, this one is a no brainer. Absent the reductionist view of the low carb, keto and carnivore pundits if you aren’t losing weight, rest assured you are overeating. Now, this proclamation of overconsumption isn’t without vast nuance and context; at the end of the day it is calories in vs. calories out; however, these are moving targets and calories in can vastly impact calories out and to a lesser degree, vice-versa. Now I’m not writing this article to break down the complexity of macronutrient partitioning with relation to optimal body composition and weight loss. Instead, I am going to offer what I deem the two biggest reasons why you’re not losing weight. You have zero idea how much you’re eating; nutrition isn’t something that is taught in any effective capacity, and social media pundits do nothing but further convolute the issue. With all of the confusion at the most basic level, people can’t seem to grasp at the basics, which is how many calories they’re consuming every day. Most of the time, people tend to overestimate how many calories they’re burning and greatly underestimate how much they’re consuming. Hyper palatable processed food or “junk food” definitely have the biggest role here, hyper-palatable foods can pack mega calories within a very low volume of food, meaning it’s not filling relative to the amount of it you’re eating. Next time you eat some ice cream, place the bowl on a food scale and weigh out how much you would typically eat, most probably that it is 3-4x the serving size listed on the container. For further perspective, most ice cream is around 200 calories a serving, a serving being 1/2 cup or 125ml. If you ate four servings of ice cream (trust me, it’s not much when you measure it) you would have consumed 800 calories, add whip cream, sprinkles, or fruits on top, because “health” and you could easily be consuming a 1000 calorie night time treat. This occurrence can be illustrated with a multitude of foods, even “clean foods,” weight out a serving of peanut butter, which is typically 90 calories a serving, a serving being 1 Tbsp or 15gms. If you simply scooped what you’d usually use, you would easily consume three or four servings, which would equate to 270-360 calories. To keep this in perspective, this many calories you get almost from 100 grams uncooked rice. Takeaways -Track EVERYTHING you eat for at least two weeks; this will give you a baseline of how much you’re truly eating and outline where to start. TAKE CARE, STAY SAFE !!