Can you believe we are almost through 2010? If you started a weight-loss or fat-loss program at the beginning of the year and have been consistently following it, then you should see some serious results by now. If not, you may have one (or more) of the problems I’ve outlined below.

1. You are eating TOO much. Even if you are carefully measuring and planning your main meals, extra calories can sneak in during snacking. It is VERY common to significantly underestimate the number of calories you are consuming on a daily basis. If you’re not sure, then write down everything you eat for one whole week. Healthy eating does not equal proper portion control. It is VERY easy to eat too much of the right foods.

2. You are not eating enough. This is counter-intuitive, but the belief that the less you eat the less you weigh is a HUGE recipe for disaster. You need to create a caloric deficit by reducing your calorie intake slightly. If you go too far below your maintenance calories, your body goes into starvation mode, which sheds muscle and stores calories as fat for a future energy source.

3. You are not lifting weights. Cardio burns calories, but it doesn’t boost your metabolism. Resistance training is *critical* to maintaining your muscle and tone. If you’re not lifting weights while trying to lose body fat, then you will lose muscle and tone and your metabolic rate will decrease causing you to burn fewer calories 24 hours a day!

4. You are simply not exercising anywhere near enough. You can only decrease your caloric intake so much before you start losing your fat-burning muscle. VERY FEW people are successful at losing weight AND keeping it off without exercising almost every day! Make it a rule to be active at the very least 30 minutes a day.

5. Impatience. Are you impatient? Are you looking for instant results? When it doesn’t happen, you may give up. You have to be resolved to the fact that fat loss and change WILL be slow yet steady! Try focusing on progress, not perfection.

6. Skipping meals. Are you skipping meals? If so, then do not expect to see results. Skipping meals slows your metabolism, causing your body to store calories rather than burn them. Eat equal amounts of food every three to four hours. Don’t have time? Plan ahead and keep snacks with you always.

7. Too Many Carbs. Are you eating sugary foods or simple, refined carbohydrates? White rice, white flour products, white pastas, soft drinks and sweetened drinks (like juice and the hundreds of products that contain added sugar that’s deceptively listed on ingredient lists with names like sucrose, high fructose corn syrup, etc.) turn off the hormones responsible for releasing your body fat and instead turns on the hormones that store fat.

8. BOOZING. How many alcoholic drinks do you have each week? Alcohol stimulates your appetite, slows your metabolism and it’s loaded with empty (sugar) calories! One gram of alcohol has seven calories, which is more than carbohydrates and protein which each have only four!

9.  FAILURE TO PLAN. Are you planning and preparing your meals ahead of time? If you have not planned your meals, then you are more likely to cheat and find yourself off track. Most people are too busy to eat properly in the spur of the moment. Take time on the weekends when you have more time to plan your meals and snacks ahead of time.

10. Lack of Accountability. Do you have a coach or training partner- someone who holds you accountable and ensures you do what you say you’re going to do? If not, chances are you won’t. Consistent exercise is just one of those things that MOST people need help with. I trained for nearly 15 years, have owned my own studio for four and probably enjoy working out more than the average person, and I still have to hire a trainer to keep me on track. It’s just the way it is.

As you can see, there are lots of variables to consider when trying to lose weight. If you don’t want it bad enough to do what it takes, it won’t just accidentally happen. If you really want to change, quit playing around with it. Get serious about it and make it an absolute, non-negotiable priority in your life, and it will happen.  



Shondelle Solomon-Miles is a body transformation expert and owner of Synergize! training studio in Hollywood, Fla. You can reach her at www.SynergizeWeightLoss.com.