I feel like I am doing everything right, and I am still NOT losing weight. I am getting really frustrated with the slow results. Is there anything you can suggest that may help me progress? I am ready to quit and stay fat forever!
Well Linda, as I am not familiar with what fitness and nutrition plan you are following, or your previous health and fitness habits, I can only speculate about why you are not losing fat fast enough. First of all, any goal one has seems never to be met “fast enough.” Everyone wants it YESTERDAY. However, here are some things that have hindered or stalled my progress and my clients’ progress in the past.
1) Not enough sleep If we’re not getting at least 7 hours a night, we may experience a lack of energy, brain fog, irritability, the need for a power nap, and cravings for sweet/sugary carbs.
2) Not feeling hungry before meals When we eat on a schedule, or on a schedule that is laid out by someone else, we are likely not feeling real physical hunger. Real hunger does not come on suddenly, rather it comes and goes and then eventually stays. Try waiting it out for at least 20 minutes. Eating outside of physical hunger is overeating, no matter what your meal plan or myfitnesspal says!
3) Getting too full during meals I try and coach my clients to EJE–or eat just enough! We want to aim to no longer be hungry. That’s it. Not 100% satisfied, not stuffed. Try serving a little less in the next meal or leaving a couple of bites behind on the plate. This takes practice as we usually eat until there is nothing left from habits we may have learned in childhood: the clean your plate club.
4) Too much exercise What? Yep. More is not necessarily better. Too much exercise will interfere with all of the above. It can increase cravings and hunger, lower your energy outside the gym, and increase inflammation which can cause injuries. Aim to feel better after a workout than you did coming in. The goal is not exhaustion. Do not use exercising as a punishment for overeating.
5) Licks, bites and tastes Yes, extra food here and there. Those nibbles add up! Are you really tracking your intake? Are you counting that extra spoon of nut butter or bite of cake left over in the office? It adds up period!
6) Lack of sustainability Finally, is your plan sane and sustainable? Is it something you can see yourself doing long after your goals are met? If not, you are following the WRONG plan! What you do to lose the weight must be something you can do forever, or you will gain it back. If you suffer while you take it off, you will suffer trying to maintain it. Love what you eat, love your workouts. Try something that makes you happy. If it takes longer to get there than so what? You will be living your best life instead of going back and forth into a “diet” and “exercise” misery mode forever.
I hope this helps Linda. If you need some more tips or a new perspective on fat loss please do not hesitate to book a consultation with me.
Keep it tight!
Deanna Harder: Fitness Leadership Diploma, CSEP-CPT (Canadian Society of Exercise Physiology-Certified Personal Trainer), and Figure Competitor