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.
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!