I hear it all the time. "I work out. I eat healthy. I drink water. I've cut out A B and C. I weigh the same. I look the same. I give up." I know how hard you can work in the gym and in the kitchen and how frustrating it must be to not see ANY sort of change happening. Here are some reasons I think may be the indicator on WHY you are not seeing change:
- 1. The program you are doing may not be tailored to YOUR goals. Everybody's body is different. You may move differently then the person this program HAS worked for. With my clients, I do extensive movement assessments to see what needs to be strengthened and lengthened. Your form could be off because of tightness in the hips, low back, ankles, etc.
- 2. Are you drinking enough water? When you're dehydrated, your kidneys can't function properly, so the body turns to the liver for support. Because the liver is working so hard, more of that fat you consume is stored rather than burned off.
- 3. Are you eating enough protein? The more protein, the more your body will shred off pounds. Protein enhances the feeling of satiety and prevents your losing muscle as you lose fat. Your body expends more energy to metabolize protein than carbs or fat. Higher protein protein diets make you burn slightly more calories. Women should get 40-80 grams of protein a day.
- 4. You sit at your desk all day. Sitting has been dubbed to be worse than SMOKING! Even if you put in a solid hour of exercise almost every day, workouts simply can't compensate for being sedentary the rest of the time. Sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just 2 minutes during those hours will burn extra calories. Try setting a timer to remind yourself to get up and move a little.
- 5. Your numbers could be off on your caloric intake. What did you use to get your BMR? Did you incorporate the calories you burn during your workouts?
- 6. Since you just started a program, your body is getting used to the decrease in calories consumed and the increase in calories burned. You could tend to be eating more when you work out. Also, you can retain water when you work out. To ensure that you don't get dehydrated, the plasma in your bloodstream will store an extra 2-4 pounds of water. You'll always carry that extra water, it's a good thing. So this could be a reason the scale isn't moving.
- 7. Are you stressed? People who are stressed have high cortisol levels, which slows metabolism. Excessive stress causes fat to be stored in the stomach area, where weight is harder to lose. Many women tend to carry fat in their bellies.
- 8. Are you weighing yourself too often? This is something women feel like the NEED to do. We are fixated on a number for no reason! Here are some other ways to "weigh" yourself: How do your clothes fit? How do you feel? More energy, better sleep, less stressed? Keep logging how much weight you can lift, or how many miles you walk or run without getting tired. Progress isn't always weight loss. Progress is doing more of what you have never been able to do before!