So often I hear frustrated complaints like “I’m working out 4 times a week, but still not seeing results” or “My diet is perfect – why am I not losing weight?”
Do you have these same issues? Are you feeling like nothings really working? Sometimes it’s just that without knowing it you are unintentionally doing things that could be really impacting your results.
If you’re working out on a regular basis – 3-4 times per week as a minimum – and you’re not losing weight it could possibly be due to one of these 4 reasons:
- Poor diet – Possibly the biggest downfall comes with people thinking that because they are working out 3 or 4 times per week that they can eat whatever they want and wont put on weight. Unfortunately this isn’t true and no amount of exercise can out do a bad diet. At least 70% of your results will come from your diet. I only ever try my best to eat foods that will nourish my body and make me healthier. Next time you grab something quick to eat, think about how that food is going to nourish you. Something else to consider here is how does the food you eat make you feel? Have you ever even noticed? As we become more aware of our bodies its surprising how much you will start to notice how different foods will make you feel. Does the food you eat give you energy and make you feel alert or does it make you feel lethargic, tired, moody and give you a sore tummy?
- Alcohol – Too much alcohol can really hinder your weight loss efforts. 1 gram of alcohol equals about 7 empty calories and not only that but alcohol is a poison to our bodies so it slows the digestion while our bodies try to get rid of it as quickly as possible. If you must drink alcohol save it for special occasions. I’m sorry to say it but you wont be able to reach or maintain a lean body if you are consuming alcohol each week.
- Poor sleep – did you know that sleep can impact your weight loss goals? Appetite and hunger hormones are greatly impacted when you’re not getting the right amount of shut eye. Try switching off from all electronic devices by 9.30pm and make yourself a bed time routine. Its important to be in bed by 10pm to allow our natural circadian rhythm to be working correctly. Food and nutrition affect our sleep, and sleep (or lack of) can affect our food so once again its important to be eating food that nourishes us and makes us feel good. Sleep not only effects our weight loss goals though it also greatly puts us at risk of sickness and disease. I know as a mum it can often be out of our control how much sleep we get, especially with babies and young children. All you can do is try to go to bed as early as you can and do your best to be mindful when eating and going about your day.
- Doing the same workout over and over – its super important to be mixing up your workouts on a regular basis. I love to include a mix of weights, yoga, cardio and HIIT (High Intensity Interval Training) in to my weekly workout calendar to not only keep it interesting and fun but to give my body a rest from the same type of workouts and to ensure I don’t hit a plateau. Try making it a goal to try a new form of exercise each month. There are so many options these days and they don’t have to cost you loads of money.
Try changing up one or all of these suggestions and see how you go! You might just be surprised at the results you can achieve.