Have you been trying to lose weight, but only seeing minimal, or even no changes at all? Well, there are some simple things you might be doing wrong, and one or more of these things could be the reason why you are struggling to lose weight. With slight changes to your diet, exercise regime and daily lifestyle you can set yourself up for better success. Read below to discover 13 things you might be doing wrong!
These could be the reasons you are confused and upset that you haven't got the results you've been working hard to get! You deserve this.
1. You aren’t being consistent — If you only exercise sporadically and eat healthy once in awhile, don’t kid yourself into thinking that is enough. Unless you are born with great genes, you will need to put in consistent time and effort towards your goals. That means healthy nutritious food for your meals, a few resistance workouts per week and of course, some extra cardio!
2. You’re building muscle — Remember that weight and fat are two different things. If you are approaching the scale and basing the number on total fat loss, you will be discouraged. As you workout more and increase your muscle mass, you may notice that the numbers on the scale stay the same. It doesn't mean that all the hard work you are doing is going to waste! Muscle is heavier than fat, which means it takes up less space in the body. In other words, it is possible to look and feel slimmer even if your body weight remains the same. Also remember, the more muscle you have, the more potential you have to burn fat, leading to accelerated results.
3. You are not being as strict as you think — Sometimes our body tricks us into thinking that we are going above and beyond, and then justifies breaking our regime for a few days of rest, or eating something we know we haven’t totally earned. Of course, it is very important to allow for rest, and the occasional indulgence, but only when it's truly earned. If you always take days off from exercise, and cheat on your meals, you may never see the results you want. Your body remembers, even if you don't.
4. You don’t have variety in your workout routine — Your body is a machine and a smart one at that. If you only do the same thing over and over, it learns and develops muscle memory. Over time, your body will adapt and will no longer be challenged. It is important to constantly switch things up to confuse your muscles, and keep them guessing. This means stretching, resistance workouts and cardio. NOT just one or the other. My BBG highlights different exercises for each day during the week, throughout the 12 weeks. This makes sure you are switching things up!
5. You did a juice cleanse — Studies have shown that doing a juice cleanse is not the answer to sustained weight loss. While in the beginning you may see pounds melt away, most of the time you are just losing water and carb weight. While most of the time you can regain the weight, you can also put your body into a state of aggressive shock. It is best to avoid “quick fixes” and stick to a sustainable long-term method of consistent healthy eating and exercise.
6. Your breakfast doesn’t exist — Not eating breakfast almost guarantees that you will make up for the missed calories later on in the day, or that you will not consume the necessary calories you need to power through your day efficiently. This can actually have an adverse effect on your metabolism, slowing it down, and potentially increasing weight gain. Instead of skipping breakfast, try to add something filled with protein first thing, like an egg with avocado and toast, or a protein-filled smoothie.
7. Your only focus is cardio — By only using cardio as your workout, you may not be setting your body up for success. You need stronger muscles to help increase your fat-burning potential and to amp up the number of calories you burn each day. Start to incorporate weight training in order to get a nice toned and lean body.
8. You aren’t using enough weight or any at all — Using heavier weights with fewer reps (10-15) is better than lighter with more reps (20+) when you are trying to build up muscle and tone. It is important to challenge your muscles constantly, yet safely, in order to continue building lean muscle that will burn away fat! Stick with 10-15 reps and make sure it's challenging!
9. You aren’t eating a protein filled pre-workout meal — Studies have shown having a small snack that is protein based before a workout can improve performance and burn more calories throughout your session and for the rest of the day! Try incorporating this today!
10. You always workout alone – People who join fitness groups are proven to be more successful at their fitness goals. Why? Because you are being held accountable by another person. Also, it’s more fun! Find a buddy to hit the gym with, or even if it's just for a walk/jog.
11. You stress out about the number on the scale — Learn to understand weight is more than just a number! I wrote a blog on this recently, so check it out here. The more you fixate on a number you want to be at, the more daunting it may become. Instead, put the scales to the side and measure your results with a measuring tape or by looking in the mirror and/or taking note of how your clothes fit. Especially as you are adding muscle, you may gain some weight as muscle is heavier than fat. It is also important to manage anxiety levels, and use stress management to help promote additional weight loss!
12. You still drink diet soda — Studies have shown that people who drink diet drinks end up consuming just as many daily calories as people who incorporate sugar in their diet. Many of the chemicals found in diet drinks can also be responsible for bloating, and even weight gain. It is best to avoid them altogether, and stick to things like seltzer water or homemade sweet drinks, such as herbal iced tea or fruit infused water.
13. You eliminated carbs from your diet – This can actually lead to fat gain over time, plus you may have much less energy for your workouts! Your body needs carbohydrates in order to fuel it throughout the day and to help metabolise fat. It is important though, to choose healthier carbohydrates that are unrefined or unprocessed. Things like whole grain bread, brown rice and quinoa are great options. Eat in moderation of course!