7 Reasons You’re Not Losing Weight

7 reasons you're not losing weight

So you’ve tried everything you thought possible, but the scale just won’t budge. These are 7 reasons that may be hindering your progress:

1) You haven’t changed your mindset yet
First of all, get the word ‘can’t‘ out of your vocabulary. We are all powerful people and have the ability to choose our thoughts and actions. We are allowed to do anything we choose. The more we believe something, the more it’s going to become our reality. Thus, if we keep saying to ourselves, “I can’t ever lose weight.” “I’ll never be fit.” “I’ll never get there.” All of those thoughts will shape our lives. So reverse all those negative thoughts and change your thoughts to things like, “I will get there.” “I will be fit.” “I will lose weight.” Once we conquer our mind, we can overcome anything. Believe in yourself!

2) You’re gaining muscle mass
A common myth is that when we exercise, our fat turns into muscle. Or when we don’t exercise, our muscle converts to fat. This isn’t true, because fat and muscle are totally separate things. We either lose one and gain the other, or vice versa. One doesn’t change into the other. You could be gaining muscle, but haven’t lost fat yet.

3) You’re not eating enough
When we don’t consume enough, our body goes into starvation mode and stores more fat. It’s not a good idea to have less than 1,200 calories a day. Eating balanced, well-portioned meals will help sustain your weight loss. Starving yourself is not the answer!

4) You’re not sleeping enough
Aim for around 7-8 hours of sleep a night. This is super important! When we don’t sleep enough, our body produces more ghrelin, an appetite-stimulating hormone, and less leptin, the hormone that makes us feel full. Therefore, causing us to overeat. You also need enough sleep to be energized during your workouts! Shut down your electronics at least an hour before you go to bed, for more quality sleep.

5) You’re only doing cardio
Strength training will speed up our metabolism, causing the fat to shred off our body! You need both cardio and strength training to effectively lose weight. Muscle also burns more than fat. Therefore, the more muscle you have, the more efficient your body is at burning calories.

6) You don’t change up your routine
Our bodies are able to adapt well to our surroundings. If you’ve been following the exact same exercise routine or diet plan without change, it may be time to switch it up. Vary your workout every few weeks or whenever you feel like you’re hitting a plateau. You can increase the intensity by decreasing your rest periods or adding more sets. For your diet, try adding more greens and veggies to your meals.

7) You’re stressed
Stress increases the amount of cortisol in our body. Too much of this hormone messes up our blood sugar, slows metabolism and causes cravings. Stress also causes more fat storage in our mid-section – the place where most of us try to lose. Whenever you’re feeling stressed, take a break, go for a walk, take a bath or do a quick workout. No drugs will give you the benefits that regular exercise does. Exercise will boost your mood and lower stress levels.

Healthy Lifestyle

Losing weight or trying to get fit can be a tough, frustrating journey. Therefore, it’s important to surround yourself with people who will lift you higher. Health is not a fad diet or quick fix. There’s no point in trying to go half way. It’s all-in or nothing. You must be 100% committed to see results in your body. And be patient! Consistency and perseverance will get you to your goals.

Lastly, weight isn’t the best and only way to measuring your progress. Use photos, measurements and body fat percentages to more effectively track results. We do all of this at Crux Fitness! If you’re interested in training with me, book a consultation with Crux!

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Should You Exercise When You’re Sick?

So ladies, this post is just gonna be me being real with you. There’s so much I want to share and I’ll try to keep this concise. (Who am I kidding…knowing me, this is gonna be an essay haha..) Anyway, this past week has been one of the toughest on my health journey – mentally and physically. It’s currently my ‘time of month’ AND I’m also sick with a cold. I know it’s only because of my own doing and poor eating choices in the last while. But I choose not to wallow in my distress, but instead, know that this is just a hump to overcome. I want to share my current process, in hopes that it will encourage some of you who also feel like you’re in the slumps.

Should you exercise when you're sick

I cannot stress how big an impact your diet can have on your body. If you saw my instagram post here, you’ll know that last weekend was a very out-of-the-norm indulgent weekend for me. Afterwards, I made a post about 7 Toxic Ingredients You Should Avoid and to tell you the truth, last weekend I actually consumed many of those ingredients. (Yes, stone me now.) Over the years I’ve conditioned my mind and body to not crave junk food. It was a tough process, but worth it. I haven’t ate store-bought junk, like chips or cookies, for at least a year. It took a lot outta me, but every time I messed up, I would learn and it would become easier. BUT, when they’re in front of you, I know how hard it is to resist. (Thus, don’t keep junk food in your house!) The struggle is real. So last weekend, everything was right in front of me. And I thought to myself, “It’s just one weekend. I’ve been so good with my diet…it can’t hurt that much.” But MAN, did it mess me up. I ended up eating half the bag of Real Fruit Gummies, multiple handfuls of Miss Vickie’s Sweet Chili and Sour Cream Chips and many bowls of Shin Ramyun Instant Noodles.

The packaging on the Real Fruit Gummies says they’re gluten-free, made with real fruit and no artificial colours or flavours; therefore, they’re ‘made better’. Seriously?!! Give me a break. They are in NO way healthy for you. The first ingredient is corn syrup, which suppresses the leptin hormone that tells us we’re full, causing us to overeat. Not a surprise that I consumed half the bag eh? And as for the rest of the ingredients, what the hell is modified coconut oil, natural flavour, gelatin, pectin, citric acid, ascorbic acid, potassium citrate and carnauba wax?? Doesn’t sound wholesome to me.

For Miss Vickies, it says that there’s no trans fat, no MSG, no artificial colours or flavours. But did you know that their ingredient, dextrose, can cause the same reaction as MSG? You can read more about it here. And you already know how I feel about ‘‘natural’ flavours.

I won’t go into detail about Shin Ramyun, because that’s full of MSG, sodium and other ingredients that will speed up your death. (Yes, I said it.)

So now, I’m here. Sick, tired and feeling like I’m on a total setback. After a week, my digestive system still isn’t functioning at it’s best (READ: constipation). Most likely because my body is like, “what the hell is all this crap inside of me??” Generally, my time of month isn’t horrible. (See my tips here beating PMS symptoms.) Thankfully, I don’t have cramps (which I attribute to eating organic, hormone-free meats), but I’m still not feelin’ 100%, nor am I in any way ready to go hard for a workout. My hormones feel all messed up because I’m depressed for NO REASON. I know it’s not me, so this is when I really have to remind myself of truth and that this is only temporary.  It’s the process of my body trying to get rid of all the nasty chemicals I’ve consumed.

Therefore, to answer the question, “Should you exercise when you’re sick?” If you’re able to get out of bed and do your daily activities, then I would say yes. You should still move. But it may not be the best time to try to reach new personal records or do super high intensity training. Go for a walk, do some stretching, use resistance bands instead of heavy weights, just get your body moving! Whenever you don’t feel like exercising, it’s probably when your body needs it the most. Exercise releases endorphins (our ‘feel-good’ hormones), which will conquer depression and boost your mood. And make sure you get enough sleep! Sleep is so important for rebuilding muscles and repairing your bodily functions.

FINAL WORDS: Processed junk is NEVER a good idea. You may not notice the effects it has on your body, because you’re used to consuming it often. I challenge you cut out junk for at least 2 weeks and you WILL feel a difference. I’m making a commitment to myself to not purchase or consume packaged junk with these toxic ingredients ever again. I’ve experienced the after effects of eating junk and there’s nothing positive about it. Yes, I know that’s a huge commitment, but if I say it out loud, I know I’ll be held accountable to my word.  I know it’ll be challenging, but it’s just like someone deciding to go vegetarian/vegan or choosing to buy sweatshop free clothing brands. I’m standing up for something I believe in and choosing to take care of my body. I don’t support companies selling these items and I might be shunned for it, but life gets a lot easier when you don’t care so much about what people think.

Self-control and self-discipline is everything! You deserve a healthy body. Stop living in potential and start working towards your goals. Thank you for reading and I hope this helped! Feel free to email me with any questions or leave them in the comments below. Love you all!

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My Thoughts on Personal Responsibility [+ An Agate Necklace Giveaway!]

Song Yee Designs
Minimal Jewelry
Etsy Jewelry Giveaway
Fall Fashion
druzy bracelet
Agate Necklace
Cardigan: Press; V-neck: American Eagle; Black denim: J Brand via Aritzia (similar); Leopard booties: Aldo (similar); Beanie: Topshop; Agate Slice Necklace, Spike necklace & Druzy Bracelet: c/o Song Yee Designs

A topic that’s been on my mind is personal responsibility. Often, I find that we make excuses or blame others whenever things don’t go right. Especially when it comes to our health and fitness. I’m not perfect either, so there’ve been times where I’ve caught myself using poor excuses or trying to push the blame on someone/something else too. And every time, I need to remind myself that I am the only one in control of my thoughts and actions. If you want something bad enough, you will make time for it. We all know what it takes to be successful. It takes hard work and discipline. There is no secret or shortcut. And it’s definitely one hell of a struggle. People around you may not understand, but you’re the one who has to live with your decisions. So if you want to improve your health – don’t even think twice about it! Make a healthy choice at your next meal. Exercise whenever you get a chance. Health isn’t just about weight loss. It’s about conquering your mind and smashing one goal after another. It’s about waking up an hour earlier to sweat when it’s still pitch black outside. It’s about doing that one more set even when you feel like your muscles are going to give. It’s about refusing the sweets and junk when everyone else stares at you like you’re crazy. Your body can handle so much more than you know. It’s your mind that you have to convince!

I feel like I’ve fell off track a bit in the last while, so I’m honestly just motivating myself. Motivation is a daily thing. It has to come from within. No one can make you do anything, but yourself. You gotta put in the work, even when you don’t feel like it. So stop wishing and start doing. I’m ready to refocus on my goals!

Okay, you made it to the end. Yay! Now to the exciting part of this post – Song Yee Designs has generously offered to give away a natural agate slice necklace to one lucky reader! The giveaway is open internationally and will end on Nov 28th. Her beautiful pieces are seriously to die for. What a great way to end this week!! So what are y’all waiting for? Go enter now!

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Photos by Jackie Lau

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