Top 3 Reasons Why You Are Not Losing Weight
As published in Inspire Magazine, January 2014.
We read all the time what we “need” to do in order to lose weight. We need to exercise, eat right, everything in moderation, do strength training, cardio, get 30 minutes of activity in every day, and the list goes on. We hear it over and over; most of us know what to do and still are not losing weight. So what ARE we doing that is preventing us from our ultimate goal?
#1: Sabotage. You sabotage yourself before you begin. Don’t let the scale determine your success!
Do you weigh every day and instantly disappointed right before you jump off? Think of it this way…Losing one pound a week is hard work and very successful. If you can lose a pound of week that would be amazing! To do this you would need to reduce your calorie intake by 500 calories a day or burn an extra 500 a day (depending on the person, this could mean another hour of work). Doing one of these or a combination of both will lead to .14 pound loss every day and you will be on the right track. Now lets be honest with ourselves. When you jump on the scale and it says you lost .14 pounds are you excited? Do you know that you are on the right track? Does your scale even measure in this amount? Probably not, unless you see an entire whole number change you are discouraged and many times ready to give up. When in reality you may be on the right track and in 5-7 days will see that number go down. So stop stepping on the scale every day, once a week is plenty. I encourage you to Google what one pound of fat looks like, I think after you see the visual you will be jumping for joy the next time you lose one pound.
#2 Excuses. We all have excuses, including myself. We have to be honest with ourselves and determine if we are using an excuse and only hurting ourselves in the long run, or if it is a valid excuse and we need to brainstorm ways to fix the issue. Below is a common excuse used by many when asked why they are not getting the results they want. Is it a valid excuse? That’s up to you to decide. I read a post the other day that I think many would agree with….”Success Trains, Failure Complains”.
Common Excuse #1: “The instructor doesn’t push you enough, I’m not being challenged”.
Like every person, everyone has their own strength and weaknesses. Every instructor is different; the way they explain things, volume of their voice, some walk around to each participants more than others, music choices, class format, etc. What will help you get the most out of each class will really be up to you. If the instructor is timing your exercises give it your all, go fast (with good form) and get as many repetitions as you possibly can into the workout. Don’t go at the same speed as the person next to you. If you are competitive have your own silent competition with yourself and someone in the class you see as a hard worker and try to keep up with them or do more. If the instructor is doing things in repetitions, choose an appropriate weight, if you get done with a set and you feel you could have done more or it was too “easy” then you know you need a heavier weight. Remember, it’s YOUR workout. Do what you need to get the most out of every minute! And if you really are not enjoying the class, find a class that you do, it’s your time and you should have a little fun.
#3 You tell yourself you eat healthy. We think we are eating well, but are we? Or are we eating too much of the right food? I can’t tell you how many people I have worked with who have honestly and truly felt like they eat healthy and in the right amounts. That is until they start tracking EVERYTHING they eat. It’s amazing how fast little things add up especially when it comes to our beverages (including soda and alcohol). I joke that none my personal training clients drink alcoholic beverages. Very rarely do people add this to their food journals but it does count and it is okay in moderation, but you need to account for the calories. Don’t let food labels fool you. “Low fat” or “No sugar added” doesn’t make the food choice nutritional. What are your food portion sizes? Are you tracking the correct amount? Too many calories, no matter the source, could be the reason your weight is slowly creeping up.
The New Year will inspire new goals. Set yourself up for success and be honest with yourself. Find something you enjoy doing, and put full effort into achieving it.