There is actually nothing more frustrating than torturing yourself, making sure you stick to a strict workout schedule and see NO results. It can make you want to tear your hair out and just give up.
You’re doing everything right.
You’re eating the right foods. You’re exercising often. You’re following all the best advice.
And you’re still not losing any weight!
What gives? What does a person have to do to lose some damn weight around here?!
Well, eating “well” might really mean eating “better than I did before but still not great.” And exercising “often” doesn’t mean that you’re exercising “effectively”.
Fat loss is about shaping your life into a healthier direction so that you don’t have to try so hard to stay healthy.
If you’re struggling to be healthy and still not losing weight, here are 7 reasons why that might be:
1. You’re Not Eating Right
Diet is the #1 control of how much weight you are or aren’t going to lose, and if you’re not eating the right foods, you’re not going to lose any weight.
People think that if they spend enough time in the gym, they’re going to get in shape – but in fact, diet is way more important.
Every person is different when it comes to dietary needs, but one maxim that every person can follow is that it’s best to stick to all natural whole foods.
When you need carbs, stick to whole grains, potatoes, and brown rice – like on days you’re lifting. On days you’re resting, eat more protein and vegetables.
Whatever you do, avoid highly processed foods and artificial ingredients. Do that and you’re well on your way to a much healthier diet.
Here are 15 forbidden foods to cut out of your diet if you want to lose weight.
2. Your Portion Control Is Off
OK, let’s say you’re eating the right foods and you’re not making any diet mistakes and you’re still not losing weight!
Well, in that case, the next most likely culprit is your portion size.
No matter how healthy the food is that you’re eating, if you’re eating too much of it it’s going to be unhealthy for you.
If you want to lose fat off your body, you need to be burning more calories than you put in. If you’re not controlling your portion size, that’s not going to happen.
With that said, I’m not telling you to starve yourself or anything. You should find a balance that works for you. A great way to limit portion size is to eat when you feel really hungry, and focus on eating slowly. You should be able to stop eating before you get full.
Do that, and the pounds should start coming off.
These 6 protein packed smoothie recipes will keep you full all day.
3. Too Much Cardio
It goes without saying that cardio is an important part of any workout plan – if only for the amazing benefits it provides your body. It will boost your metabolism and keep your heart feeling healthy and happy.
But cardio shouldn’t be the only ingredient in your workout – it should just be one aspect. That’s because doing too much cardio will actually erode your muscle mass, and get rid of muscle in your body instead of fat.
When you do a ton of cardio, your body shifts into “endurance mode”, where it wants to store as much fat as possible. Stay away from that to burn more fat and lose more weight.
Try this 4 week squat challenge to get fit fast!
4. Not Enough Weight Training
Weight training is a key aspect of any successful workout plan. Cardio is good – but like I said before, too much cardio isn’t good for you.
That’s where weight training comes in. The best way to burn fat and build muscle in your body is by adding resistance training to any cardio routine you have.
By building up the muscle in your body, you’re actually training yourself to burn more fat. A great place to start is exercises that use your body weight to train, like pushups, lunges, and squats.
Here’s why strength training is great for women.
5. You’re Slacking On Your Fitness Plan
Just because you go to the gym for an hour every other day doesn’t mean you’re actually working at the gym. If your time at the gym is spent drinking powerade and waiting for an available treadmill – it doesn’t count as exercise.
You have to actually work at getting healthier and trimmer. Instead of timing your workouts and thinking “OK, I’ve done my hour, I’m done for the day”, you should be measuring your workouts in terms of intensity and how tired you feel afterwards.
That’s why working out harder is actually more effective and better for you than working out longer. If you can up your intensity, you lessen the time you spend in the gym, and maximize the number of calories you burn.
Here’s how to get started and stick with exercising.
6. You’re Not Giving Yourself Enough Recovery Time
You know the feeling after you have a reeeeally good workout, where your whole body is sore and you really feel like you accomplished something?
You should be taking that time to rest, not get more workouts in.
If you keep training the same muscle groups day after day, you’re not giving them enough time to repair themselves and grow stronger, and all you’re doing is maximizing your chances of injury.
Start by training certain muscle groups on certain days, and then resting them on off days. If you don’t give your body time to recover, you won’t meet your fitness goals, and you’ll probably just wind up hurting yourself.
Avoid these exercises at all costs!
7. You’re Too Stressed Out
It’s hard on a body when you decide to work out and get in shape. All of a sudden, all that time on the couch relaxing turns into hard, stressful activity. Add in a stressful life or a stressful job to that equation and all of a sudden you could be looking at a super stressed out body.
When your body is really stressed out, it’s going to go into survival mode and try to store as much fat as possible rather than burning it.
Plus, it’ll produce a lot of cortisol, which is a hormone that helps you burn fat in moderation – but in excess causes you to store fat in exactly the areas you don’t want it.
Take the time to nurture your body and give it days off when you’re not exercising and not stressed out, so that you can regulate your cortisol production and keep your body healthy and on its way to your weight loss goals.
The Top Reasons You’re Working Out And Not Losing Weight
- You’re not eating right
- Your portion control is off
- Too much cardio
- Not enough weight training
- You’re slacking on your fitness plan
- You’re not giving yourself enough recovery time
- You’re too stressed out
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