7 REASONS YOUR DIET ISN’T WORKING
Not getting the results you’re looking for? Here’s why
Regardless of reasons for wanting to shed a few kilos, losing weight can be hard. It’s particularly frustrating not seeing results when you’ve been trying to do all the right things, especially if those particular methods have worked for you in the past.
Dietitian Susie Burrell says that this can be a common scenario as women reach their forties and fifties. “We’ve often become less active, we’re busy, we’re in our prime mum years and work years, we’re sitting more and we’re commuting a lot,” she explains. “There’s a lot of pressure in terms of being able to maintain a calorie balance, while your metabolism is not as crunchy as it once was in your twenties and thirties.”
By gaining a better idea of what’s happening to your body, you’ll be in a better position to get results. Here are a couple of reasons why your efforts might not be working...
YOU’VE LOST MUSCLE
Our muscles require energy, so the more we have, the more calories we burn. After 30, our muscle mass declines, which sometimes makes it harder to lose weight.
Luckily, resistance training can help rebuild some of that lost muscle. That could mean joining a gym or, if you prefer to exercise at home, logging into an app or a free class on YouTube.
YOU NEED MORE PROTEIN
Protein is important at any age, and now there’s evidence that we need more as we get older.
“The argument is that our demands for protein are increased because we’re losing muscle mass,” Susie explains. “Hormonally, proteins are very powerful because they help to regulate insulin, which can go off track over the years as we gain weight.”
SPEAKING OF HORMONES...
From insulin resistance and polycystic ovarian syndrome (PCOS), to perimenopause and menopause, there are a number of ways hormones can affect the way we burn calories. Susie says it can help to see a dietitian, who can provide advice on how to navigate these changes.
“I’m certainly seeing a lot more women in their forties and fifties who are identifying that perimenopause is a time to have a dietary intervention for proactive and positive ageing,” she says. “It’s not you being lazy – it’s hormonal, but
if you can get control of that gradual weight creep, that’s a big shift.”
YOU’RE GAINING MUSCLE
If you’ve recently ramped up your workouts to include some resistance training, you might notice a slight weight gain in the initial stages. This is partly because muscle weighs more than fat by volume, but it’s also because new muscles are made through tiny micro-tears that can contribute to inflammation and water retention.
Remember those new muscles will make you more efficient at burning energy in the long run. Instead of worrying about the scales, focus on how your clothes fit.
PORTIONS MAY BE AT PLAY
Already forgotten what you’ve eaten today? Susie says some people track their daily intake with a food diary or app.
“Generally, calorie calculations are inaccurate – it’s more about portion size,” she stresses. “It’s about being aware of the extra calories we don’t always consciously consume and the times when you may be prone to overeating. It’s worth looking at your sugar intake, not as a restraint tool, but to be informed so you can make positive dietary changes.”
IT’S TIME TO RESET
Reverse dieting is a tactic that has been gaining attention. The idea is to help people to retrain their metabolism after years of dieting. “If people have done strict keto or low-calorie diets, meal replacements or very low carbs for a long period of time, the muscle has basically become inefficient in burning,” explains Susie.
This is often done with the support of a dietitian and may involve a number of approaches, including dietary changes. “It’s often as basic as eating a bit more and teaching the body to burn again.”
FIND YOUR SUPPORT CREW
As much as our family and friends care about us, there can come a time when they’re not fascinated by every detail of our workouts and eating habits.
Susie recommends looking elsewhere for support in reaching your health goals. “Share your enthusiasm with groups or communities that share your passion for getting in shape and learning about healthy nutrition – be that the gym, fit friends or any online health apps,” she says.