EATING CLEAN BUT NOT LOSING WEIGHT?

Here's something I hear from clients all the time, and maybe you've struggled with it too.

"I'm eating clean, but I'm still not losing weight."

There are a few common reasons this happens.

THE USUAL CULPRITS

You might be eating the right foods in the wrong amounts. No matter how nutritious your choices are, if you're in a calorie surplus, weight loss won't happen.

You might be snacking more than you think. Your meals can be perfect, but mindless munching during the day or in front of the TV at night can quietly undo all of it. And yes, this includes alcohol. A bottle of red wine has 635 calories.

You're probably eating too fast. I'm guilty here too. When you eat, your gut sends fullness signals to your brain, but if you're inhaling your food, you've already blown past full by the time the message arrives. We teach clients to eat slowly and stop at 80 percent full.

THE SIMPLEST FIX: WRITE IT DOWN

One easy way to compare what you think you're eating to what you're actually eating is to write it down. Keep a food diary for at least three typical days before drawing any conclusions. You don't have to weigh or measure anything. Just be specific and write it ALL down.

You may be surprised by what ends up on the list. Most of us underestimate how much we eat and overestimate how much we move.

If you'd like me to look at your food diary, send it over. I'm happy to give you feedback and suggestions.