zig
0

Notifications

  • You're all caught up!

Why Am I Not Losing Weight on South Beach?

by
author image Brian Willett
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for Bloginity.com and Bodybuilding.com. He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.
Why Am I Not Losing Weight on South Beach?
You may run into problems losing weight when following the South Beach diet. Photo Credit Andrea Chu/Photodisc/Getty Images

The South Beach Diet is a weight-loss plan that purports to help you lose weight through both caloric restriction and carbohydrate restriction. It is divided into three phases, the first of which is the most restrictive. The second phase is intended to encourage long-term weight loss, while the third is a maintenance phase. While the South Beach Diet may be beneficial, certain issues can contribute to your inability to lose weight while following it.

Overeating

Even if you're following the low-carbohydrate, high-fiber suggestions of the South Beach Diet, you won't lose weight unless you're burning more calories than you take in each day. An effective but healthy calorie deficit is 500 calories per day, which will set you on pace for 1 lb. of weight loss per week. If you know or can approximate your normal daily calorie intake, aim to eat around 500 calories less per day.

Inadequate Exercise

Although consuming fewer calories can help you lose weight, you can also encourage weight loss by exercising. Exercising burns calories, which can help you reach your caloric deficit. If you choose to lift weights to shed pounds, you may also gain muscle mass, which burns more calories than fat tissue, further enhancing your weight-loss efforts.

Choosing the Right Carbohydrates

While the South Beach Diet does restrict carbohydrates, it doesn't eliminate carbohydrates altogether. However, certain carbohydrates are better to eat than others. One that is beneficial for dieters is dietary fiber. Fiber aids in digestion and encourages feelings of fullness, so it can help you lose weight by controlling your appetite. Avoid simple sugars in favor of complex carbohydrates, that break down more slowly and keep you feeling fuller for longer.

Inaccurate Calorie Calculation

Yu won't lose weight if you're calculating your calorie intake incorrectly. The South Beach Diet recommends higher protein and fat intake, particularly the consumption of fatty meat. Due to the lack of standardization of nutrient content in cuts of meat, you may inaccurately calculate your calorie intake and overeat. Miscounting fats can be particularly troublesome, because each gram of fat contains nine calories, compared to four calories per gram for protein and carbohydrates.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.