1) Drinking Your Calories
When we try to lose weight, often the focus is on what you eat and not what you drink. Beverages can play a huge role depending on what you drink. Let's take a standard Double Double coffee for example: If you get a medium Double Double from Tim Horton, you will be consuming 210 calories each time. For coffee addicts, this can add up quick. Also consider other calorie ridden beverages such as pop, iced tea, juice, smoothies and flavored ice drinks.
2) Not getting enough protein
I find this is more of an issue with my female clients, but protein is just as important as fiber for filling you up. Protein also helps you to feel more alert. Therefore, if you are eating a morning breakfast with very little protein, you may end up feeling sluggish and be more prone to snacking. You don't need a lot of protein either: Try adding peanut butter to your toast in the morning or a few walnuts to your cereal or even a boiled egg at your snack. You'll feel more satisfied and be able to go longer without eating.
3) Eating Too Few Calories
I know it seems a tad backwards but your body has systems from fighting against starvation and some diets are so restrictive they do just that. When we under eat our body goes into 'starvation mode', causing our metabolism to drop and for our bodies to hold on to more calories out of fear that food isn't widely available. Also eating the same number of calories daily can have the same affect. That's why it's a good idea to have a reward meal once per week to prevent this. A reward meal should not turn into a reward week though.
5) Skipping meals
Your body has a metabolism. Your metabolism is how well your body burns the foods you eat. When it's high you will maintain or lose weight. When it's low, you will gain weight very easily. Skipping meals makes your body think there is no food available and as a result, it lowers your metabolism to conserve energy and protect you. So skipping meals can actually work against your weight loss plans. Also, studies have shown that we often consume more calories at the meal after skipping than we would get out of having the two separate meals. It's because your body reaches the point of being ravenous. So now your metabolism is low and you’re over eating. See the problem?
6) Not exercising
I can't stress this enough. If you don't live an active lifestyle, losing weight will be an uphill battle. Exercise has a HUGE impact on body metabolism and also helps to burn some extra calories off. You don't have to hit the gym on a regular basis to be fit. Try walking, biking, playing with your kids...anything that gets you moving. Every little bit make a difference!
There are many other causes for poor results from dieting, so contact your local dietitian for guidance. I also provide seminars to groups that are interested. Just contact me through