Possible Reasons Why You’re Not Losing Weight & Tips to Regain Control

Possible Reasons Why You’re Not Losing Weight And Tips to Regain Control

If you’re on a weight loss journey, December is probably the worst month of the year to stay motivated. It’s getting cold, days are shorter, and it’s more difficult to stay active… Switching to “couch potato” mode and watch your favourite shows instead (with some comfort food?) seems like a much better idea. Plus it’s Christmas soon so why bother losing weight now, let’s postpone to January when everyone will be making good resolutions, right? Well I don’t want you to give up now! There is no one-size-fits-all solution but if you feel demotivated because you’re doing everything by the book and still don’t lose weight, then let’s go through the most common reasons why it’s not happening and how to overcome this phase.

Possible reasons why you’re not losing weight

It’s important to know losing weight and losing fat are not the same thing. Losing fat is ultimately what you want… And if you’re not losing weight, it doesn’t necessarily mean you’re not losing fat. So before going through the list below, ask yourself if your new lifestyle is making positive impacts on your body and soul. If the answer is yes, then you have nothing to worry about, just carry on!

  • If you recently started to exercise, then you can gain muscle (which is heavy) and therefore think you’re doing something wrong. As it’s fat you want to lose anyway, this is actually a good thing.
  • Have you been keeping track of what you’re eating? Sometimes the difference between what you think you eat and what you actually eat can be huge… You could be eating too many calories without even noticing.
  • If you “drink” your calories, it will jeopardise your efforts of eating healthy and won’t even fill you up. A can of coke contains 140 calories, a glass of wine 80 calories, a pint of beer 200 calories. Remember than water is what you really need to stay hydrated and it contains 0 calories.
  • Sleep deprivation can not only lead to mental health issues but could also be a risk factor for obesity. Have you been getting enough sleep lately?
  • Maybe you’re not eating when you’re really hungry. You could either stop and think if you really need food right now, or you could try intermittent fasting to limit your feeding window during the day (but do not starve yourself!).
  • Have you already hit your healthy set point? Your body will naturally go towards its ideal weight if you have a healthy lifestyle. Question is: do you and your body both agree on what your ideal weight is? Have realistic expectations.
  • Some medical conditions can make weight loss a lot harder. If you think it could be your case or have any doubts, speak to a doctor about your options.
you can win if you want

Tips to regain control of your weight loss

I can’t tell you exactly what you should eat (or stop eating) to suddenly lose weight, but I can give you some tips to stay focused on your healthy goals. If you’ve ever been promised to lose a lot of weight in a short amount of time by eating a specific food, your chances of success are very slim. Dieticians would agree it’s more about a lifestyle change and building a long-term habit! So play the long game.

  • Focus on your wellbeing – How do you feel?
  • Remember why you’re doing it – Think long term. For example: “I want to be a healthy person and live a high quality life. I want to feel good about myself too.”
  • Create a food plan when you’re not hungry – Know in advance what and when you eat (even better if you eat at the same time every day), it will give you control over your food choices and make impulsive unhealthy meals less frequent.
  • Eat mindfully, enjoy each meal and focus on your food (no distractions like TV, phone, etc).
  • Make sure you accurately estimate food portions and be wary of hidden calories. Sometimes you don’t realise the impact of small additions to your meal: an extra tablespoon of olive oil is 120 calories, an extra tablespoon of mayonnaise is another 100 calories, etc. Sugary drinks and alcohol are also very high in calories (as mentioned earlier), so it’s best to avoid them completely or at least reduce your consumption in your day-to-day routine.
  • Remember you make choices, not rules. If you have too many food restrictions in your diet, it will eventually frustrate you and make you subconsciously want them more. Focus instead on healthy food you love.
  • Sleep well and drink more water (and stay consistent). The right amount of sleep and staying hydrated will help you manage your appetite better!
  • Don’t focus only on weight – it’s just one indicator among others – and track other healthful changes that may have happened, like your waist and hips circumferences. You can also use a smart scale to get more information on your body composition (% fat, % water, muscle mass, etc).
  • Don’t compensate your boredom with food and distract yourself – I give you a few ideas how in this post.
  • Be patient and realistic, things won’t happen overnight.

I think it’s pretty normal to experience a weight loss plateau at some point. The key is to not give up, weight loss will eventually resume, unless you’re doing something wrong without knowing… This is why I wanted to list the most common reasons why you’re not losing weight and how to overcome it. And if you constantly remind yourself of how far you’ve come, it should definitely keep you on track. Not everyone can succeed in changing their lifestyle for good, because it requires dedication, self-discipline, perseverance and resilience. Do you have what it takes? I know you do!

Big Girl x

Bored? How to Soothe Yourself Without Food

bored? soothe yourself without food

We’ve all been bored at some point in our lives… Especially this year. I used to complain about not having enough time for myself, now I have lots of quality time and this is a good thing. What it could mean though is weight gain. I thought I would make a list of things to do to avoid being bored, because it’s easy to turn to food when you’re bored. Think about it, if people only ate when their body needed it, the population in the entire world would be so much healthier…

“We use food to entertain, distract, comfort, and calm us.”

Boredom is not the only issue. Truth is it’s actually quite hard to tell if you’re really hungry, food temptation is everywhere and is sometimes used as a comforting answer to our potential problems. How do we stop that behaviour?

Make a list of things to do when you’re bored

This is a very useful exercise that will keep you away from food for a moment. I’ve done it myself and below is a list of some ideas:

  • Do you have pets who need to spend some energy? Play with them, it will keep you busy and they will love the attention.
  • Clean your home, hoover, dust, mop the floor etc – It’s not necessarily an appealing activity for everyone but it’s very rewarding when done.
  • It’s Christmas in a few months, why don’t you start browsing ideas online?
  • Brush your teeth – The feeling of having a great oral hygiene will put you off food if you’re not hungry.
  • Is there a friend you haven’t talked to for a long time? Time to connect!
  • Read a good book, it’s a great alternative to social media
  • Play mobile games (I love Angry Birds…)
  • Listen to music
  • Go for a walk and take some fresh air
  • Invest time in a blog to discuss topics close to your heart
  • Create your own list, I’m sure you’ll have more suggestions!
glass of water

How to identify real hunger

Still thinking of food? Maybe you are hungry for real. But make sure it’s not just boredom and try the exercises below first:

  • Drink a glass of water and wait for 20 minutes, that’s how long it takes for the brain to register any satiety information. Sometimes you think you’re hungry but you just needed to hydrate!
  • Rate your hunger from 0 (I’m stuffed, really don’t fancy food right now) to 5 (I’m so hungry that my stomach is making funny noise and my I feel light-headed).
    • If you rate is below 3, avoid unnecessary snacking, especially if you’ve eaten not so long ago. Drink instead, water, tea or even diet sodas.
    • If you rate is 3 or above, then maybe you do need some food! Your body knows, listen to it.

Knowing how to identify when you’re hungry is key to weight management. Signs of hunger include: stomach rumbling, lack of energy, feeling light-headed. If you really listen to your body, it’s difficult to miss these signs. Also, remember that food tastes so much better when you’re hungry! Eat only when you’re really hungry (but not when you’re starving or you’ll binge) and stop eating when you don’t need any more food (don’t wait until you’re about to explode!). The way to achieve this is to eat slowly to let your brain register every bite. Easier said than done, I know… But master this and you’ll never have to diet anymore.

What do you do to distract yourself when you’re bored?

Big Girl x

My Weight Loss Journey: Past Failures & Current Plan

My weight loss journey

If 2020 will not be the best year of my life, it will be the year I decided to lose my extra kilos and become healthier, for good. To me, it’s a lot more difficult to keep the weight off than losing it. I guess I’m disciplined enough to stick to a diet and motivated enough to not give up until I reach my target. But it’s just not sustainable in the long term, the extra kilos come back easily afterwards. The word “diet” is the word to ban here, I’m now aiming for new healthy habits designed to stay.

Past attempts / Why it failed

I always struggled to maintain a healthy weight. My lowest in my adult life was around 58 kg and my highest around 85, with a lot of variation in between. I’m 165 cm tall so a normal BMI indicates I should be between 50 and 68 kg.

The yo-yo effect

10 years ago, I lost approximately 10 kg with the help of a nutritionist. But it was hard, I had to control my portions and force myself to eat foods I didn’t really like. So a year later, I quickly put them back on. Then I lost them again by practising “mindfulness eating” this time. I had regular telephone appointments with a dietician and I was going to the gym a lot. But again, I didn’t manage to keep the weight off for long. It then took me until 2017 to do something about it. I lost 20 kg in 7 months on my own, simply with a lot of daily exercise (and a fitbit to keep me on track). I didn’t change anything in my eating habits. And as you would suspect, I put them back on again within the following year…

The common mistake

Did you notice a pattern? The reason why I never managed to keep the weight off is that I never really focused on nutrition. I saw weight loss as a frustrating period when I had to restrict myself “temporarily”. I was never trying to change my lifestyle for good. Now I realise I simply needed to adopt better and healthier habits from the start!

Current plan / Progress so far

I started to stay on top of my calorie intake in August 2020, my weight was 85 kg back then, the heaviest I’ve ever been. 2 months after I started this journey, I lost 7 kg as I am today at 78 kg. There is still a lot to be done, this is why I’m happy to share updates with you to help me feel accountable and maybe even motivate those of you who have a similar journey ahead. I have heard about various weight loss programs and as I’m a fussy eater, I prefer a calorie counting diet. I just need to make sure I stick to my calorie budget: between 500 and 1,000 less calories than what I would need to maintain my weight (around 2,000).

If you’re clueless about how many calories you need each day, use this calculator. Eat 500 calories less every day for a week and you’ll lose 500g. Eat 1,000 calories less every day for a week and you’ll lose 1kg. The latter could be a bit difficult sometimes so I tend to stay in between.

Put yourself first in your to do list

My dos and don’ts

  • I’m doing this on my own but I use an app to help me count calories by logging everything I eat every day. I really like MyNetDiary but there are plenty of apps available for free. It helps you stay on target, gives you some tips and motivates you with a forecast.
  • I don’t drink any alcohol (ever) or any sugary drinks (I only drink diet soda or tea, if not water). This is a personal choice, it’s relatively easy for me as I don’t like beer anyway and wine gives me headaches. It’s probably a quick win for most people to simply avoid sugary drinks as they contain a lot of empty calories. I start the day with a big glass of water.
  • I sleep at least 7 hours a day. A good sleep is very important because you’re less resistant to food temptation when you’re tired. It’s easier to maintain a good sleep balance when you go to bed and wake up at the same time every day, whether it’s the weekend or not. I wear an Oura ring to help me analyse my sleep every day, but most fitness watches also offer that feature.
  • I don’t have breakfast. This one is controversial as I heard so many times breakfast was the most important meal of the day. Surely everyone is different because every time I have breakfast I feel hungrier during the day. I just don’t think my body is ready to receive food when I wake up. I don’t even have my voice back when I wake up! Fair to say I’m really not a morning person, it takes me a long time to be ready once I’ve left my bed. Tea with a spoon of honey, that’s all I need and I’m not hungry until 12.30pm.
  • I have Huel for either lunch or dinner. It makes it so easy to count calories and it also tastes great. It’s not a replacement meal as you can have it for as long as you want, it’s designed to give you all nutrients you need in a meal without having to cook anything. For someone like me who doesn’t eat a lot of green naturally, this is helping a lot. You can use it to help you lose fat, or in your day-to-day life, your choice!
  • I avoid processed food and cook fresh food every day. If I had Huel for lunch, I’ll have a nice home-made meal for dinner. I vary between fish, poultry, beef or lamb, with usually potatoes, rice or pasta (I could never do a low-carb diet!).
  • I replace all snacks and/or desserts with fruits, preferably seasonal. I’m such a sweet-tooth, this is probably the hardest part but I fortunately also love fruits.
  • I allow myself a meal out or takeaway once a week. I stay on top on calories (estimated as it’s always harder to calculate it properly when someone else cooks for you) but I try to eat whatever I fancy so I don’t end up frustrated.
  • No unnecessary calories such as sweets. Sugar is addictive and it doesn’t bring your body anything useful. Not to mention it’s bad for your teeth.

And if you haven’t watched it yet, I recommend the 3 episodes of Lose a stone in 21 days (with Michael Mosley) – available on demand on Channel 4 – they’re full of good advice! Do you need to lose weight too? Tell me about the program that works best for you!

Big Girl x

2020: The Year I Decided to Start My Blog

2020: The Year I Decided to Start My Blog

We would all agree 2020 is not the best year we’ve ever had… It didn’t start well for me when I was in Sydney for NYE, with bushfires impacting wildlife in Australia and making the sky look grey and grim. Surrounded burning forests affected the air we were breathing in the city, it was not possible to ignore it. That was nothing compared to what followed though, or maybe it was only the beginning of the consequences of human actions on the planet.

It’s only fair I give you a bit of context so you can get to know me a bit better. I quit my job late 2019 without anything else lined up, I wanted to leave the office for a while and follow my free spirit instead. The plan was to travel for 6 months (to Singapore, Malaysia, Indonesia, Australia, New Zealand, Fiji and Japan) and then come back to London to find myself a new job and settle back in. I know that nothing usually happens as planned in life, you always bump into unexpected things… But it’s fair to say I didn’t see a worldwide pandemic coming.

Throwback to how the pandemic impacted my plans

18th March 2020

My last day in New Zealand felt a bit strange… The worldwide pandemic was all over the news with an increasing infection rate and I felt guilty publishing pictures of the beautiful landscapes I had in front of me. Unlike in Europe, Kiwis were not yet panicking and although some pharmacies displayed “masks + antibacterial gel out of stock”, most people didn’t behave differently.

19th March 2020

I thought we would be able to stay a few days in Fiji doing absolutely nothing at all, just staying near the swimming pool under the sun with a good book to read and a nice cocktail in hand (away from social media and depressing news). Travelling can be quite tiring and I was really looking forward to this mini holiday in between. It didn’t turn out as planned, obviously. The island saw its first case the day after we arrived and everything shut down in an attempt to limit the spread. What I hoped would be a nice and short break turned out to be 3 long weeks stranded in a depressing apartment near a closed airport where no plane was allowed to take off. The longest weeks of my life, as far as I can recall…

7th April 2020

Who would have thought Mother Nature could be our saviour?? Yep, the only reason why the Fijian Government finally accepted to let their brand new planes fly was to protect them from a strong cyclone coming up… Who better than trapped tourists to help support the costs? I can safely say I never spent so much time in a plane without watching any movies. I stayed still for the entire trip (roughly 20 hours from Nadi to London with a stopover at Los Angeles), didn’t touch anything, didn’t remove my mask, limited my trips to the loo. Also, I barely slept.

8th April 2020

It never felt so good to be back in London. “Home” is where you want to be when the world is in crisis. But it was not the same London I remembered from when I left 6 months ago… It was like I missed the beginning of the story, I didn’t experience the “panic” over loo rolls in supermarkets, I just arrived in the middle of a national lockdown and no idea how to behave.

Stay home 2020

2020: Not so great so far

Fair to say the beginning of 2020 made me want to skip the rest of the year and jump straight to 2021. Back in April I really thought the virus would be gone by the end of the year… Not sure if it was optimistic or just terribly naïve. We’re almost in October now and it’s sadly very much still here. So how long will it last? Who knows. There is only one thing I know: I can still focus on what I can control.

What I can control

I can control the focus I want to give to my health. Many said they’ve put on weight during lockdown, the consumption of biscuits in the UK has increased drastically over the last few months and clearly it’s easy to turn to comfort food to help you cope with emotions. Being unhealthy is not what you want to be though, now more than ever is the time to prioritise your wellbeing. So I’m thinking, why not using my extra time at home to change my lifestyle for good?

My plans for the rest of the year (and beyond)

I’ve been back from my travels for 6 months now and things are not improving anytime soon, this is why I decided to start this blog today. I want to write about various topics related to self-improvement: health topics in general with a particular focus on mental health and weight loss, but also environmental issues and travel.

2020 will be the year I planned to come back to health. I have a current situation (with a BMI at almost 29, I’m overweight), a goal (I want to be back to a healthy 60kg) and a target date (Valentine’s Day 2021 – I’m a hopeless romantic). Stay tuned for updates! 🙂

Big Girl x