Nothing is more frustrating than feeling like you’re working hard on your diet and exercise program only to step on the scale and realize the numbers aren’t moving in the right direction.
When that happens, you’re emotions start working overtime. Frustration, discouragement and anger can take over and make you just want to give up. Afterall, if you’re working hard and focusing on making changes and still not seeing results it’s probably better to just give up–right?
It’s simply a matter of understanding what’s going on with you and then learning what changes you can make in order to start seeing the scale move the way you want it to.
Weight loss and living a healthy life take work, but when you feel like you’ve put in the “sweat and tears” and still aren’t seeing results, there could definitely be a missing piece to the puzzle.
While there could be many reasons you aren’t losing weight, there are three problems that we see most often.Get ready to learn about those problems and what you can do to fix them so that you can start seeing success on the scale.
Problem #1: Excess Calorie Intake
Excess caloric intake is undoubtedly one of the biggest culprits when it comes to weight gain. There’s no way around it: in order to lose weight you need to consume less calories than you use during the day.
Eating too many calories usually happens because we underestimate the amount of calories in our foods, or we forget to keep track of those bites, licks and tastes. These can add hundreds of sneaky calories throughout the day. Your perception of a serving size may not always line up with the actual serving size on labels. (By the way; a quick glance at the calorie amount won’t matter if it’s for two tiny cookies, and you’re having six)! Spend a week counting your calories and it will completely change your perception of what you’re eating.
How to fix it:
- Try keeping a food journal.
- Never eat from a bag, carton or container. (Stick to the serving size)
- Weigh or measure everything you eat.
- Stick with 100-calorie snacks.
- Increase your protein intake.
Problem #2: Unbalanced Exercise Routine
If you find you’re not dropping the pounds like you had hoped, it might be time to switch up your exercise routine.
This doesn’t mean mean that you should jump on the treadmill for endless hours every day. Instead, work towards building a balanced exercise program that includes strength, endurance, and flexibility.
Strength training is important because it helps you sustain lean body mass and promotes an overall healthy body composition.
Endurance is important for your cardiovascular health.
Flexibility will ensure that you can use your muscles through their full range of motion. Each of these will lead to an overall healthier you and will play an important role in your weight loss program.
How to fix it:
- Try something new: You might just be stuck in a rut and need to shake things up a little bit.
- Assign a specific day to each area. (Example: Monday: Endurance. Wednesday: Strength. Friday: Flexibility).
- Hit the gym: There are a lot of gym classes that work to incorporate all three aspects into a single class.
- Talk to a trainer: A trained professional can make a huge difference since they can build a program specific to you and your needs.
Problem #3: High Levels of Stress
High levels of stress can have a negative effect on your health and weight loss goals as well. This is due to elevated levels of stress hormones, like cortisol, in the body that result from high amounts of stress.
Elevated cortisol levels can lead to increased hunger and cravings for unhealthy foods. This in turn can lead to stacking on unwanted pounds.
Of course, it’s never as simple as waving a magic wand and watching your stressors disappear. If you’ve done all you can to change the situations and lifestyle factors that are causing you stress, then sometimes the best you can do is try to change how you respond to stress.
How to fix it:
- Avoid alcohol, nicotine and caffeine.
- Exercise more frequently .
- Get more sleep.
- Talk to friends or family.
- Take time to breathe.
Time to Take Control
If you feel that any of these factors are the reasons you aren’t losing weight, it is time to take action! Our IdealShape Up Challenge is the perfect way to take your weight loss to a completely new level!
The IdealShape Up Challenge is a 12-week program that includes fat-burning workouts and a nutrition plan to help you get the results you’re looking for… and it’s free! You’ll also get support from our trainers so you can stay motivated and on track to losing weight and building muscle.