Weight loss is getting a bad rep as being a tricky thing. Between hormones, over-training myths and dieting dilemmas, we are quite confused about weight loss all together.
So, let’s break down what could be the very reason YOU aren’t seeing results.
1. You wear spandex or some form of stretchy clothing ALL THE TIME….
I can be VERY Guilty of this one, I admit. Spandex has give and can give the illusion we may be smaller or not gaining any weight. If our spandex does start to tighten up, we claim it’s muscle (stay tuned for that one). People who spend their hours on workout clothing run a serious risk of regular clothing not fitting when you need….like on the weekends
Pro Tip: Wear your jeans 3 days per week while running errands or working around the house.
2. We think it’s muscle….
While muscle gain may show on the scale, it’s not really showing in your clothing. The average female is LUCKY to gain 3-5 pounds of muscle in a year. If your jeans fit yesterday, but they’re tight today, it’s probably water retention.
Pro Tip: First, make sure you have a variety of styles (especially in jeans) and be honest about what it takes to gain muscle.
3. We are fudging on our foods.
Whether we aren’t keeping an accurate record OR we aren’t weighing and measuring, most humans can underestimate the amount of foods they consume by 20%. That’s a large margin for error….
Pro Tip: Plan meals ahead of time and LOG IT ALL, even what you cook with
4. We binge eat and drink….we just call it a “cheat’, “treat” or “reefed”.
You can tie any kind of ribbon around it that you want, but weight loss requires a sacrifice. While treats aren’t off the menu completely, many people will indulge in a treat once per day OR over indulge in a treat meal (that often extends into the day or weekend) and that will all add up to stored fat. Then, you’re back at it on Monday.
Pro Tip: Limit treats to 1 meal, once a week MAX in the beginning. If you’re weight isn’t dropping, try once every 2 weeks. If you’re struggling with weight fluctuations AND indulging in drinks….skip the alcohol altogether for 6 weeks and see what happens.
5. We translate a hard workout into calories burned.
On average, we overestimate the amount of calories we burn by about 30%. If we perceive a workout to be tough, we will consume extra calories to “make up for it”, but the body will only store those calories.
Pro Tip: Don’t think in terms of calories. Know how many macronutrients you need (a good macro calculator is at bodybuilding.com) and stay in that framework NO matter the workout.
6. We blame somebody else.
I get this time and time again and I cannot stress this enough: weight loss depends solely on the one carrying the weight. A trainer and/or nutritionist can give you a guideline to help speed things up and help you over the bumps in the road, but the changes necessary for weight loss to occur are yours to make. You spend every waking minute with yourself….nobody can change you but you.
Pro Tip: Suck it up. Check your foods, portions and workout effort to increase your own results.
Till next time,