You started with the best of intentions on January 1st or 2nd and now you have hit a plateau. Before you start to toy with the idea of a fad diet or the latest exercise routine that Karen lost 10 pounds doing, stop and ask yourself if you are guilty of any of the four most common reasons that may be the reason you aren’t seeing any results.
1. You Don’t Have A Plan.
Sure you kill it in the gym, but you are all over the map when it comes to nutrition. You are eating the foods deemed as “healthy” without considering portions. The majority of my clients whom I find aren’t losing weight/fat are the ones that aren’t tracking food but report eating “healthy” foods. If your total calories are 1800 a day, to throw out a random number, and you are eating 1900 calories, even if all of the 1900 calories are chicken and broccoli, you are not going to be in a deficit and will not lose weight/fat. Having a plan to stick to and being adherent, will help you stay in a calorie deficit if your goal is fat loss. In addition to fitness and nutrition, a majority of newbies don’t understand the different between fat loss and weight loss and end up disappointed when they reach a certain weight without achieving the look they want. If you want the low down on body fat, check out this video.
2. Bites, Licks, and Tastes (BLTs)
Not tracking a few bites here, or a taste of a cupcake there, can really add up at the end of the day. On top of not tracking the BLTs, most often times clients don’t track little things like oils, coffee creamer, condiments, etc. These little additions can pack a big calorie punch when added together and can throw you back into maintenance calories or worse, a surplus. If your intention in fat loss, not tracking these can hinder progress.
3. Weekday Dieters
This is by far the most common problem I see as a coach. Everyone gets super motivated come Monday morning. Salads are packed, chicken is prepared, and the meals are ready to go. You eat “clean” Monday through Thursday but you start getting sick of the salads and chicken, and you are in a reward mindset, ” I’ve done great all week so a few slices of pizza won’t hurt. I deserve it.” And then you have a glass of wine or two with that. Again, you think tell yourself just tonight as a reward. The next day you wake up and continue this weekend behavior until by Sunday morning you have completely negated the calorie deficit that you were in and perhaps even added more than what you would have typically consumed. You vow to get back on track so Sunday meal prep starts and Monday morning you are on it! Rinse and repeat, no progress is made and you can’t understand what is going on. Sound familiar? To avoid this, try incorporating lots of whole foods through the week sprinkled with some treats and on the weekend, sprinkle some veggies in with your treats. If you find that you can’t control yourself on the weekend or you on are the go, lower calories on the weekdays to allow a higher intake on the weekends.
4. You Aren’t Following The Plan
Be honest with yourself. Everyone who starts a program starts with great intentions. Typically you are coming from a place where you are fed up with how things have been going, so you reach out for help. The first week, much like the weekday dieter scenario, goes super well. Then, your friends want you to go out to eat, or you have a family get together, or a birthday, or the holidays, and the next thing you know, you haven’t lost weight or worse, you’ve gained. The normal course of action would be to jump back on the program-Get the healthy habits back. In all honestly though, if you find yourself in this scenario more than the previous 3, you need to sit down and ask yourself why you are unable to follow a plan. Is it too rigid? Are you no longer having fun? Have your goals changed? Because at the end of the day, most of you have specific goals, usually by a certain amount of weight you want to lose. These goals require work and it would be a lie to say that losing weight doesn’t require effort. You can navigate around social situations but each day starts with a choice, a choice that either helps you achieve your goal, or a choice that pushes the goal further away. There will always be events, long work days, no sleep days, endless chores, holidays, etc. but the ones that work through them are the ones who succeed.
” Everyday you get to choose the pain of staying the same or the pain of becoming your higher self.”