7 Step Weight-Loss Troubleshooting Plan

After a few days on a committed diet, your body should enter ketosis—and at that point, the fat burning should kick in, finally helping you see results.

7 Step Weight-Loss Troubleshooting Plan

But if you’ve been following the steps and you’re not seeing any changes, it’s time to troubleshoot. Nearly every time, the problem could come down to any of these seven issues. If you’re not seeing any changes, follow this seven-step troubleshooting drill. Just ask yourself: Are you…

1. Eating too much fruit?

Fruit is high in fructose, and although a little fruit is good for you, too much can create havoc in the insulin department. Remember: A good serving size is a closed handful of berries or chopped fruit, or half of a larger piece of fruit like a grapefruit or a large apple.

2. Eating too many nuts?

Nuts are often on the “yes” list because they contain tons of great proteins and heart-healthy fats, but it’s important to eat them in moderation. Stick to a closed handful.

3. Keeping foods on the “no” list in your kitchen?

Don’t keep chips and cookies and other high-carb stuff in your pantry or fridge, where they can tempt you to cheat. Donate or toss them.

4. Skipping the fat?

I can’t say this often enough: Adding the right quantities of healthy fat to your diet actually helps you lose fat. Try it and you’ll see.

5. Eating too much healthy fat?

Yes, too much of a great thing can wreck havoc on your weight loss. Stick with these fat portion guidelines: A serving of liquid fat should be about the size of a Ping-Pong ball, a typical bouncy ball, or 1 to 2 thumb-size portions (that’s about 1 tablespoon). A serving of nuts, seeds, coconut flakes, or olives is about 1 closed handful. A serving of avocado is one-quarter to one-half an avocado. A serving of coconut milk is one-third to one-half the can. And don’t forget: Each meal should include 1 or 2 servings of fat.

6. Not measuring your other foods properly?

Keep this “perfect plate” in mind. Don’t overdo your proteins, and don’t short yourself on non-starchy veggies:
  • Protein Portions: A serving of meat, fish, or poultry should be about the size and thickness of your palm. A serving of eggs is as many as you can hold in your hand (that’s about 2 or 3 for women and 3 or 4 for men). A serving of egg whites alone is double the serving for whole eggs. Each meal should include a serving of protein.
  • Non-starchy Vegetable Portions: A serving of these vegetables should be at least the size of a softball. You can’t eat too many of them, so fill your plate with at least 2 or 3 softballs’ worth.
  • Starchy Vegetable Portions: A serving of starchy vegetables (such as sweet potato, jicama, kohlrabi, or winter squash) should be about the size of a baseball for women and the size of a softball for men. Note: Eat starchy vegetables only if you’re recovering from a workout or you’re feeling weak and tired and you know it’s not due to the carb flu.
  • Fruit Portions: A serving of fruit is half an individual piece (half an apple, half an orange) or a tennis-ball-size serving of berries, grapes, or tropical fruits (about 1/2 cup). That’s a closed fistful, or about 1/2 cup if they’re diced. Eat no more than 2 servings of fruit per day, and break them up across meals and snacks to distribute your sugar intake.
  • 7. Not completely letting go?

    Clutching onto that one food or drink you struggle to let go of will knock you out of ketosis and thwart your weight-loss efforts. Remember: Don’t be afraid to ditch them!

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