You’re eating healthier, working out, drinking water, doing everything correctly, and yet nothing is happening. You are not losing weight, you don’t feel any different, and you look the same as when you started. Now what?! Instead of giving up, let’s take a look at what you are doing (or not doing) and make some adjustments.
Here are 3 reasons why you’re not seeing results and how you can fix them:
Sleep is one of the most important parts of any goal you are trying to reach. When you don’t get enough sleep, your body doesn’t get the chance to complete all the phases needed for muscle repair, memory consolidation, and release of hormones that regulate growth and appetite.
You should get at least 7 quality hours of sleep. Whenever possible, make sure to go to bed at the same time every night and wake up at the same time. Create an environment that is ideal for a good nights sleep like turning off your TV and leaving your phone out of the bedroom.
How you exercise
Do you have the same workout routine every day? Refuse to miss your weekly spot in spin class? The issue with doing the same thing every week, is your body gets used to it. Once your body gets used to the same routine, it won’t work as hard and won’t be going through any changes. Challenge yourself. Your body desperately needs a challenge to in order to see results. Instead of doing the same workouts and running the same miles every day, switch up your cardio. Sprint for a minute, or work your way up to that. Try to go for 5 lbs heavier (only increase by 5lb increments, anything larger and you risk muscle tears and sprains). Also, make sure you are taking a rest day. Your body needs at least 24 hours to recover, 48 hours if you’re lifting weights.
What you eat
I know you don’t want to hear that you need to eat healthier to lose weight. But, sometimes you just need to be honest with yourself. Exercising is not a free pass to eat whatever you want. Be mindful of what you are eating throughout the day, yes even that cookie (or two) you had a work counts. It doesn’t matter how much you workout, if you’re not getting proper nutrition you won’t see any results, period.
Unfortunately, what you drink counts as well. Stay away from packaged fruit juices. They are loaded with extra calories and added sugars. Instead try to make your own, or stick with water. Drinking your calories on the weekends, isn’t much help either. While it is okay to consume a glass of wine or two, who are we kidding maybe 3… , try to stay away from high calorie beers and mixed drinks, which are full of carbs and added sugars.
The next time you get frustrated just think back to this list. Sometimes it is just a small change that can make all the difference. Everyone has setbacks or hits a plateau. The important part is not to get frustrated, take a step back and think about what needs some work.
If you do the 3 things above, I promise you will start seeing more results, QUICKER! If these steps don’t seem to be enough, please feel free to contact me and we can work on creating a healthier & happier you!