It can be EXTREMELY frustrating when you're following a fitness routine and choosing healthier foods, but STILL don't see results! Be sure to be taking before and after photos, and check your measurements, maybe you have some non-scale victories (YAY)! But if you still don't feel any change in the waistline or clothes still not feeling different, the scale is still not budging.. then maybe it's time to re-evaluate what you're doing and find the clue that could be holding you up from achieving your fitness goals!
You Don't Eat Breakfast
BINGO! This is huge for wanting to lose weight! If you aren't eating breakfast in the morning then your metabolism is not waking up and working for you. Be sure to eat something within the hour that you wake up, preferably something filling that will give you lasting energy for your day: eggs, whole grain toast.. If you're in a hurry in the morning try drinking a meal replacement shake like Shakeology. But don't skip this important meal!
You Think Taking a Walk Is Enough
Ok be truthful here... are you actually giving your body a work-out? It's called a work-out for a reason, it WORKS your body! Don't take the easy road out, or else that'll be the results you get. Go for a RUN, or a bike ride, you need to get your heart rate up, if you want to see some changes!
You Overeat Healthy Foods
You may think you're doing the right thing, but you can have too much of a good thing! You can have a huge salad with tons of protein, veggies, etc on it but you can be eating a 2,000 calorie salad in on meal! Practice portion control! What helped me learn how much to eat was the portion control containers I received with the 21 Day Fix. But be sure you're eating small meals, you can eat more often, just don't over eat even if it's healthy!
You Leave Out Food Groups
It's important to eat a BALANCED diet! If you're scared of carbs, don't be, there are good carbs out there too! They are called "complex" carbs and you actually need them to start leaning out. It's also important to eat plenty of veggies, fruits, and lean proteins. But eat a variety and not over eat. Like I said it's all about finding balance. Check out some meal plans here!
"Yeah don't put me down for cardio.."
I think we all know that famous line from Fat Amy in Pitch Perfect.. and in this instance she can be right! Your only form of exercise shouldn't just be cardio. Don't live on the treadmill, start lifting some weights. Weights will help you build muscle, and muscle will help you burn calories even after you've gotten off the treadmill. This applies to weight lifting as well, it's all about finding balance in your work outs, do a little bit of everything!
Your Boyfriend Doesn't Have the Same "Goals"
Doesn't it drive you crazy when your boyfriend/husband comes home with a big messy burger! Or maybe wants pizza every night for dinner! And he'll probably eat it and never gain a pound, but you're dying watching him eat it all. Well if you're serious enough about your weight loss and healthy journey, then he should understand and respect that of you. Sit down with him and come up with delicious options instead of the junk food. Make a compromise and express to him how important this is to you. As long as you find something tasty for both of you then he'll come around!
You Don't Sleep Enough
I am sure we all wish we could get some more sleep! But if you're stressed from multiple things, jobs, school, etc then be sure when you can to turn off the extras (TV, computer..) and get some extra Zzzs.. Your body needs more time to recuperate and regenerate. So give it some recovery time so it can start giving you the body you want!
You Don't Drink Water
Be sure to be drinking half your weight in ounces each day! Drink more if you body asks for it! But your body needs plenty of watch for it to stay hydrated and help you get throughout the day! Also in aiding with your weight loss, drink a glass of water 30 minutes before each meal and it will help you stay full longer.
You're on a Diet. Well, Sort Of . . .
Let's face it! We all start a diet, and then we have off days! The only thing I can really say is, remember WHY you started. You want results right? Well it's much easier to keep going then to start over every week! Don't give up, keep you eyes on the prize and you'll get there much faster than having too many cheat meals!
You're Addicted to Condiments and Toppings
This could be where those pesky extra calories are coming from! You may think you're choosing the best option and going with a salad but then your dousing your healthy greens with calorie filled dressings, bacon bits, cheese crumbs, and croutons! Find ways to spruce up your meals with healthier alternatives, oils instead of dressings, veggies instead of croutons.. It may be hard at first but the longer you stay consistent your body will stop craving these empty calories!
You Eat Without Thinking
How many times do you grab something to munch on just for no reason? Pop something in your mouth because it's sitting there. Or think you NEED something to eat while you're watching TV... I know I am a HUGE emotional eater and it can be very hard to become aware of, so try this trick! Start a Food Journal. Keep a mini notepad with you all day and every time you eat something write it down. It will OPEN your eyes to how much and how often you eat! You'll be less likely to grab that handful of chocolate kisses if you have to stay accountable and write it down!
You Still Drink Soda
Seriously? Stop! Look at people who drink Diet soda even, they still aren't thin. So don't let the word "diet" fool you. Once you start eating a clean diet, and if you drink a soda you will feel completely bloated afterwards, and I'll tell you it's very uncomfortable! So stick to waters or teas if you need something to sip on! Add some lemon, mint, or different berries to boost up the flavor!
You Don't Eat Enough
You're just starving yourself! Like I mentioned before eat small meals, but more often. The key is to keep your metabolism burning. If you aren't fueling your body and your metabolism, then your body is just storing the food you did eat as fat. So keep eating, just do it right!
You Overindulge in "Low Fat" Foods
I talked about balance before, and how "diet" drinks aren't actually that great for you. Well so is "low-fat" foods. Your body needs a balance so be sure to stick to foods that your great grandparents would eaten! They didn't go for that low fat mayo, they had foods they had grown and raised on their land. So do the same and you won't be needing "low fat" anything!
You're Always Dining Out Stop the alcohol
There's a reason why restaurants don't show you all their ingredients.. because there is soo much hidden in the foods! The reason why restaurant food is so tasty is because they cook with tons of oils and butters. Stay close to home, your wallet and your waistline will thank you! Another point, drinking on the weekends or regularly will not help you get that six pack or lose that extra weight. Once you drink alcohol it immediately turns to pure sugar in your system and you'll store it. So skip the drinks and enjoy a home cooked meal in stead!
It's ok to enjoy a cheat meal here and there! I actually recommend it that way you don't go overboard when you feel restricted by your diet. So have a piece of cake, or that slice of pizza. The important part is that you have more healthy meals then unhealthy! You won't gain weight just from that one meal, as long as you keep it only as one meal! Gotta enjoy our treats here and there!
The biggest thing you can remember is JUST KEEP GOING. Don't give up just because you don't see results right away, remember you didn't put the weight on in one day so it's going to take more than one day to see it gone! So just keep up what you're doing and you'll be sure to get there! One day at a time, you're getting closer!
If you need more motivation or would like one on one help,
be sure to message me I would love to help you so you can start seeing your goals!