5 Sneaky Reasons you are Getting Fatter, Even When on a Diet

There are so many mistakes to be made along the weight loss journey

The problem with diets is an abundance of information hovering on the internet, plus our ignorance of weight loss. As a result, most people indulge in bad habits and aren’t aware these may be hindering the results they seek. See if the following five apply to you — and nip them in the bud before they get out of control. 

Five reasons why you are getting fat, even though you are dieting

One: You are overcompensating the number of calories you burn when exercising

A lot of the time, we assume that the activities within the gym are burning a lot more calories than we think. This is something to be very aware of. It’s safe to be sure and not assume. It’s easily tracked on a smartwatch or device of some kind. Walking or running for an hour (depending on the intensity) can only burn about 300–500 calories. The problem lies when people assume that they don’t need to create a calorie deficit. On the contrary, exercise creates a calorie deficit, but our food is more important for weight loss. We must consider our activity, but the magic always lies in food. So make your meals healthy, fresh and at a reasonable portion size. 

Two: You are eating more than you think or snacking mindlessly

It’s easy to go overboard on snacks even if they are healthy alternatives, such as nuts, protein bars and shakes. This will set you back when it comes to weight loss. An excellent accountability tool is to have a food diary and always write down what you eat & drink. This will bring awareness as to what is causing your weight loss failure. Snacks are a great thing to have in between meals, but we still need to be mindful that they can be harming our efforts. So, again, please familiarise yourself with the necessary portion sizes and stick to them. 

Three: You are not exercising effectively

Exercising the right way is the key to weight loss. So I will go outside of the grain here and preach the importance of strength training for weight loss again. You can do as much cardio as you like, but you will never reshape your body. Lifting weights will help you achieve an athletic, slim and toned look. This isn’t about getting all muscular; it’s about creating lean muscle mass and elevating our metabolism. Whilst cardio such as sprints is an excellent tool for stubborn fat burning and preserving muscle mass, strength training surpasses any form of exercise around. You get leaner and change your shape simultaneously. Now, that’s time efficient! Many program variables are best implemented for you by a professional. So opt for those that walk the talk, have a chat with a good trainer, and start today! 

Four: Not eating enough protein

This is essential on any weight loss program, and we are usually not eating enough to sustain our appetite during the day and when working out. Hence why, the munchies happen during the day. Over the long term, when you consume protein, you will be eating far fewer calories due to the filling effects of this macronutrient. Protein is also thermogenic, meaning that you burn calories whilst digesting it. So it’s a win-win on both occasions. Ensure you eat a high protein diet to boost metabolism and preserve muscle when on a calorie-restricted eating plan. I would suggest opting for low-calorie varieties such as eggs, fish, turkey and chicken, then altering your protein regularly. Alternating your protein sources will also stop food boredom. 

Five: Assuming that liquid or diet calories don’t count

Many people assume that liquids don’t contain calories that can harm weight. So considering that diet sodas are ok is somewhat false. The brain does not register these liquids as calories, which encourages you to eat more calories later due to the lack of satiety. So instead of juices, opt for the actual fruit, as it contains fibre, which promotes fullness. Blended smoothies that contain the pulp are a lot more nourishing and filling — if you want to head down the liquid way. Instead of drinking diet soda, drink water or mineral water with lemon wedges. Diet sodas still give our bodies the impression that we’re consuming something sweet. Therefore, it sets a cascade of endless cravings to eat more. You heard correct; diet soda can make you eat more because of artificial sugar’s effects on the body.  However, it has the same effect as when consuming a sugar beverage. Therefore, your best bet is to regularly drink coffee, tea, herbal teas, and lots of water.


As hard as it can be, we must alter the habits which aren’t serving us to get the weight loss results we want. It can be uncomfortable making changes, but think of how much more empowered and proud you will take the necessary steps — and succeed! Is that not enough to warrant positive changes right now? NOTE: The health information in this post is for general information and educational purposes only and is not a substitute for professional advice.

Accordingly, before taking any actions based on such information, I encourage you to consult with the appropriate professionals. I do not provide any medical/health advice. 

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