Hey Ladies!!! (not to shun the guys, but this is a common issue I hear amongst my female clients more often) 😉
It’s soooo common to hear this complaint from other women, “I’m eating healthy and working out HARD but I’m not losing any weight or having any success?? What am I doing wrong?” Have you ever asked this seemingly unanswerable question? Maybe you are asking it right now! Well, you are in luck, cuz here are some common fat loss issues that may be the REAL reasons you aren’t seeing the scale budge.
You Eat Clean…but wayyyy too much of it!!
Let’s face it, just because a food is considered “clean” and “healthy” does not mean it has zero calories and fat. Olive oil, nuts, dark chocolates, avocados, even fruits offer the best nutrients but still should be eaten in moderation. When your day is ending, you need to take into account your overall calorie content. Did you know that just 1 teaspoon of olive oil (as “healthy” as it is) has about 120 calories!!! WHOA!! Imagine when you are “drizzling” that olive oil into your salads and stir-frys…that can easily become SEVERAL tablespoons and several hundred calories!!
You are in the habit of skipping breakfast.
Are you serious?? I mean, it’s not called the most important meal of the day for nothing!! Studies show that people who eat a breakfast high in protein lose more weight than those who skip it altogether. Why, you ask? A breakfast that includes protein helps jump starts your metabolism for the day and keeps you feeling less hungry all day long. People who (need people…oh…sorry, got off track) eat breakfast, tend to eat less at the rest of their meals compared to the people who skip the first meal.
You get that ‘completely full feeling’ at EVERY meal.
A completely full stomach is a good indicator that you have overeaten. Portion control is key to losing weight and staying within a healthy calorie range. If you get that feeling of ‘I can’t believe I ate so much’ even from healthy foods, you may be eating more calories than you think. Be sure to measure and weigh your foods, especially as you start a new program so that you are getting the calories and portion sizes right.
You eat while distracted.
It might be tempting and seem like a time saver to eat while you are on the run and yes, sometimes it is unavoidable, but eating while distracted often leads to over eating. Whenever possible, sit down, chew your food slowly and enjoy your dining experience. Even if it is just at your kitchen table. Avoid reading, watching TV or using electronics/computers/phones while eating. These distractions don’t allow you to pay attention to what you are putting into your body nor what your body is telling you.
You don’t get enough sleep
You might be sleeping less to squeeze in your workouts, but that type of time management will backfire quickly. When you are sleep deprived, you release appetite-stimulating hormones that will cause you to over eat. Instead of cutting out sleep time, plan ahead so that you can get in a workout and take care of everything else you need to do in a day. A plus – people who regularly exercise fall asleep faster and sleep more soundly!
You do low intensity cardio for an hours a day.
Low intensity cardio is better than nothing, but hardly enough to raise your heart rate, let alone blast body fat! If you want to really change your body and get a lean, sexy shape, you have to include weight training and high intensity (HIIT), shorter cardio sessions. You are far too busy to waste that time you could be putting to much better use. Heavy weight training will not make women look masculine; (so get this out of your head!!) it will tighten and firm your muscle to give you the lean and sexy muscle definition that you want! Doing high intensity cardio burns the most calories in the shortest period of time. Get in, hit your workout hard and get it done. Don’t be one of those people walking for hours on end on the treadmill and only burning enough calories to burn off your banana….lol
You eat too FEW calories and foods…
It might be counter intuitive, but eating too few calories can be just as sabotaging to your success as eating too many calories. I see women every day that have lowered their metabolism by under eating and their body fat refuses to budge. Your body needs a certain number of calories to maintain your metabolism and dipping too low for a long period of time leads your body to believe you are starving. Your body wants to keep you alive and “NOT DIE” so this is something that is actually a good thing, after all 😉 Our bodies are incredibly efficient and will adjust our energy levels and metabolic levels in response. Often times, women get into a cycle where they under eat, over exercise and then binge. Break this cycle by eating a moderate amount of calories all the time. Active women should never take their calories below 1250 and most should aim for 1400-1600 healthy calories per day to see optimal weight loss. To maintain weight, most active women should eat between 1800-2200 calories per day.