There are tons of reason why your scale may not be moving in the direction you want. Five of those reason you have the ability to control in your life. But it’s up to you to take it. If you are tired of looking at the same number on the scale, then one or all of these could be holding you back from your goal weight.
1. Your Eating\Drinking Habits:
Stop and truly analyze the food you eat on a daily basis. Is the majority whole foods that’s 100% from nature or is it filled with processed food loaded with ingredients you have a hard time pronouncing? I’m not saying all processed foods are the devil and you should never eat them. But you should limit them in your daily diet. Sadly most foods we purchased that are produced in a factory somewhere, have high volumes of chemically enhanced ingredients, despite what the front label reads. Sure the front of the box screams “Healthy, Fat-Free, Sugar Free, Good Source of blah blah blah… etc. But unfortunately all too often, if the manufactures are removing a particular ingredient, they are adding another using chemically enhanced ingredients or Sugar(s) to make it taste good or hold form. Why should you worry about this? Chemically enhanced ingredients and added sugars have been scientifically linked to Hormone Disruptors that send a signal to your brain to store fat or cause other physical ailments throughout your body. Bottom line, strive to eat real whole foods such as fresh produce, lean organic meats and raw nuts and drastically minimize packaged food in your diet.
Let’s dig a bit deeper into your food habits. I’m a huge fan of the “eat 5 to 6 times a day” theory. This consist of having three medium sized healthy meals (breakfast, lunch & dinner) along with a small healthy snack in-between those meals. Spreading your calories throughout the day will keep your metabolism and energy levels humming, which is a good thing for weight-loss. Often people that skip meals, tend to indulge on their next. When consuming your recommend daily calorie intake into only 2 large meals for the day, this has disaster written all over it. Not only does it slow your metabolism down which causes your body to store fat it also lowers your energy levels down which may hinder your ability to get in a good workout. To find your suggested recommended daily calorie intake, visit the mayo clinic website.
What about liquids in your diet…? I’m going to say this in the nicest way possible, DON’T even think about it! If your goal is to drop the LB’s, one of the worst things you can do is to drink your calories! I’m not talking about juicing or blending your own high veggie low fruit drinks at home, I’m all for that. I’m talking about soda, energy drinks, store bought juices, mochas, lemonade, sweetened teas and alcohol. All these drinks contain sugars. Sugars not only add pounds to our body, but it also adds years to our skin. And who wants to look older than they really are? For good hydration and to help keep the weight off, stick to water. If you don’t like the plain taste of water, try adding slices of lemon, lime, orange or cucumbers in your water to give it a little flavor.
2. Your Workouts:
You may fall under two categories I want to touch on; you’re either NOT pushing yourself enough or you’re constantly doing the same exact workouts at the same intensity. Both are a dead ringer for non-weight loss. If your workout routine always consist of X amount of minutes on a cardio machine at the same speed and lifting weights doing the same 5 movements you know over and over again, then I’m sorry to say you are wasting your time! Sure the first couple of weeks of doing this workout routine you’ll see some results, but after a few weeks you’ll start to plateau. And sadly this is when people throw in the towel on working-out either because they are bored, un-inspired or displeased they aren’t getting anywhere so why even try? It is SO important to constantly challenge and push through barriers with your workouts. Change up your routine, up the intensity, try new workout moves, and push yourself. Don’t be afraid to try something new. STOP telling yourself you can’t do something. That negative attitude will get you nowhere but stuck.
If you’re having a hard time being creative with your workout or you are unable to push yourself, then find a Personal Trainer (PT) you can work with. We are trained to know what it takes to achieve the body you want. Unable to work with a PT right now for whatever reason? No problem! Check out my Winter Inspired HITT workout https://www.youtube.com/watch?v=xxCz_wSU0rY.
How you spend the rest of your day outside the “gym” does affect your calorie burn. You may kill it in the gym for your 30-60mins workout, but the rest of the day you’re sitting on your bum. Finding a way to stay active throughout the day will help you burn more calories.
Some easy suggestions; while you’re at the office get up from your desk every hour and walk around for 5mins or take a 20min walk after you eat during your lunch hour. Or stand at your desk. Another suggestion would be while you’re sitting, contract and release large muscles throughout your body such as your abs, glutes, and quads. Always choose walking or riding a bike to a location if you have the opportunity. Just get moving somehow!
It’s crucial you get at least 6-8 hours a night of good solid sleep. Our bodies are nocturnal, meaning it repairs itself while we sleep. If you’re not getting adequate hours of sleep each night, you’re hindering your body’s healing process to be recharged for the next day.
5. Your attitude:
A negative attitude can also hinder your weight-loss. How you ask? If you’re someone that consistently tells yourself that you’re “lazy” or “fat” or “I can’t do such and such because I’m out of shape” then I’m talking to you! These types of self doubting and negative thoughts lead to self-destructive behaviors such as; overeating, skipping your workouts or simply not trying new things because you think you will look like an idiot and fail.
Another scenario of negativity is focusing on what you “shouldn’t eat” or dreading your workout for that day can also enhance your feelings of feeling powerless or feeling unmotivated. When you places focus on something you “shouldn’t do” like eating a donut for example… then you’re going to want to eat that damn donut. It’s like when you were a little kid and your parents told you “not to touch that”. Chances are when they weren’t looking you touched that vase or whatever. It’s a natural feeling of not wanting to be without something you’re either curious about or think you need in your life.
A better approach is to focus on the positive in your life. Appreciate what you have now and the daily steps you are willing to do to help you reach your short and long term goals. Taking control over your thoughts on how you view eating healthy and exercising will give you a huge leg up in your weight-loss journey. View your healthier new lifestyle as a present to yourself, because you deserve the very best in life. When you start thinking positively, I bet you’ll surprise yourself just how much you can achieve in all aspect of your life.
Wishing you all the very best ❤
Certified Personal Trainer @ JLM Women’s Fitness