Why you Aren't Losing Weight (And What to do About it!)
Weight loss isn’t a one size fits all type deal. Contrary to what social media or the latest fad diet appear to tell you, achieving effective and long-term weight loss takes time, consistency and dedication.
Here are 5 reasons why you may not be losing weight, in no particular order.
Inconsistency. It doesn’t take a week to gain 30 pounds, so it will take longer than a week to lose it. The key is making healthy goals and sticking to them. Set a goal to exercise at least 3x/week and eating healthier, cleaner meals. Eating one bad meal isn’t going to reverse all of your efforts but consistent unhealthy eating will. Start fresh the next day and keep going. If you need help with creating a fitness plan, contact me for online training services or plan your workouts and meal prep with the 90 Day Fitness Planner.
Trying to out train a bad diet. Consistently sweating it out in the gym then coming home to pizza and wings defeats the purpose of your weight loss efforts. What we eat has more of an effect on weight loss than exercise. Working on both at the same times increases our efforts significantly, but NUTRITION IS KEY. Meal prepping helped me a lot with my 30 pound weight loss journey. I usually plan my meals on Friday or Saturday and do my shopping and prepping on Sunday.
Not keeping track of your eating. When thinking of a healthy lunch; a salad might come to mind. Salads are great to incorporate in your diet but they can get out of hand calorie-wise when adding in calorie rich toppings like, high fat dressings, cheese, croutons, olives, bacon and other foods. For newbies or anyone that has a specific fitness goal, I recommend tracking your portions. If you don’t have a food scale, get one for cheap on Amazon. Try low fat dressings and cheeses and if you really want to cut the calories, use lemon juice or balsamic vinaigrette for dressing. There are tons of free apps available to help you keep track of your eating. My favorite is MyFitnessPal. Remember, cooking at home is the best way to know what’s in your meals.
Drinking your calories. Sodas, most store bought coffees, and sweet tea add up in the sugar and calorie departments. In one 16 oz bottle of Coke there are 52 grams of sugar. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are: Men: 150 calories per day (37.5 grams or 9 teaspoons) Women: 100 calories per day (25 grams or 6 teaspoons). With that being said, drinking one 16 oz bottle of Coke is over the daily sugar limit for both women and men! Replace these sugary drinks with water, unsweetened tea and unsweetened coffee. When it comes to water, aim to drink at least half your weight in ounces daily. Want to keep track of the water you drink? The 90 Day Fitness Planner has you covered! There’s a section to mark off each time you finish a bottle to make sure you reach your goal!
You’ve hit a plateau. You’ve lost weight, you’ve been consistent with your workouts and eating habits but the scale isn’t budging. When you’ve hit a plateau, rearranging your workout routine will get you back on track. Our bodies can and will get used to the same routine if we repeat the same thing over and over again. If you’re normally on the treadmill, try the stair master or elliptical. If you’ve never lifted weights, give it a try. Yoga is new for me but I also love kickboxing which is a great calorie torcher. Try new things and see what works for you. Grab your Fitness Planner while they’re still available and get those workouts going!