Let’s stop the huffs of frustration and address these 10 reasons you’re not losing weight! It is hard enough to say YES to starting a weight loss journey, but then to constantly feel like you can’t get the needle moving forward makes you want to quit before you give yourself the first high five.
I mean can you tell me anything more frustrating than working hard and NOT getting the results you so desperately want?! I didn’t think so…
With 14 years of coaching experience, I have learned to identify and eliminate any roadblocks in a weight loss journey. Whether you have a big double-digit goal or just want to drop the last 5-8 vanity pounds, there are several reasons your efforts may be yielding lackluster results.
If you don’t address the 10 things on this checklist, then you may find yourself beating your head against the wall and screaming at the scale.
Let’s get to it…
1 – YOU’RE NOT GETTING ENOUGH SLEEP:
Not getting enough rest can signal imbalances in our cortisol hormone, as well as leptin and ghrelin levels (these two control our hunger cues.) Just one night of wacky sleep can throw these off. If sleep is a struggle, pay closer attention to your caffeine intake and reduce it if needed. Reduce your bluelight exposure in the evening and create a bedtime routine that helps your brain unplug and wind down. Yes this means getting off your phone and turning off Netflix!
2 – YOU’RE OVEREXERCISING:
More doesn’t equal better. Doing too much cardio, HIIT, or lifting without prioritized recovery or time to positively adapt can halt progress. Add variety into your workouts as well as active rest days that include restorative workouts like yoga or an outdoor walk.
3 – YOU’RE EXTRA STRESSED:
Is life feeling like a fire drill? All-day, every day? Cortisol isn’t a result rendering hormone to have out of balance. Our brain doesn’t know if we are stressed because of a traffic jam or because a bear is chasing us – it just knows that we are in a constant state of fight or flight – and it won’t release any weight until we chill the f out!
4 – NOT GETTING ENOUGH STEPS IN YOUR DAY:
This one is super common. Just because you log a one-hour hardcore workout doesn’t mean that sitting at your desk the rest of the day will be forgiven. You must move! So many of us are working from home, attending virtual meetings, and finding ourselves sitting more than ever. Get up and move around for 5-10 minutes each hour and the steps will add up. Plus you’ll get an energy boost and will recharge your brain. Aim for an 8K minimum for daily step count.
5 – DIETING TOO OFTEN OR FOR AN EXCESSIVE TIME FRAME OR TOO SHORT OF A TIME IN AT MAINTENANCE CALORIES:
You shouldn’t stay in a calorie deficit for longer than 12-16 weeks. That would be my maximum suggested timeframe for a caloric deficit. And no more than once or twice a year. When you deprive your body for too long, it will adapt by slowing down your metabolism, and let’s not even go there!
The problem could also be spending too short of a timeframe using maintenance calories. This is the ultimate goal – to maintain a physique we love every day! Maintenance mode looks different for everyone, but normally it will exceed 1500 calories if you’re active. However, it can be upwards of 2500 calories depending on the amount of muscle you carry and style of training.
6 – YOUR HORMONES AREN’T HEALTHY:
If you haven’t had a recent blood panel, I highly recommend adding this information to your arsenal – especially when you are trying to decode weight loss struggles. Thyroid function, sex hormones, and your menstrual cycle need to be optimal to cut body fat.
7 – YOU NEED MORE MUSCLE:
Muscle burns 4x as many calories at rest than fat does. Therefore, having quality muscle on your frame positively impacts your body composition and increases your resting metabolic rate. Focus on strength training over cardio and watch the magic happen!
8 – PRESCRIPTION MEDICATIONS:
I am not saying stop your prescription meds – but you need to be aware that hormonal birth control, SSRI antidepressants, along with a variety of other meds can affect the way your body stores fat and loses weight. Always consult your physician before making any changes to prescription medications.
9 – COMPROMISED GUT HEALTH:
If your digestion and elimination are off or compromised (missing gallbladder, leaky gut syndrome, etc.) then these issues need to be addressed first. You may be able to address these issues with nutritional changes, but there is no shame in getting a boost from some quality supplements to help repair your gut health. You can grab my recommended gut health supplement HERE.
10 – MAN MADE MANUFACTURED PROCESSED FOOD:
Even if it’s marketed as “healthy” it may still be a processed food! Processed foods are foods that have been removed from their natural state. This happens as a result of biological, chemical, and sometimes mechanical manipulation. Yes, carrots in a bag are technically “processed”, but they remain as carrots. However, a potato chip (even the sweet potato ones) are a far cry from the potato you’d find in the produce section. To put it simply, we don’t want our bodies to have to detox ingredients out of our food to turn it into energy. Simple ingredients that you can easily read and pronounce are the first step to fueling your body for success.
Maybe this checklist gave you a sigh of relief or a pang of overwhelm, but either way, you have some solid info to become your own detective and get to the bottom of your weight loss struggles.
If you’re checking several boxes on this list, then work to change those items for a period of time before heading into a leaning-out phase. Doing so will keep the frustration at bay and the results front and center!
Want even more help? Let us hand hold you through the beginning and make sure you get started right. Join us for our 7 Day Food & Fitness Fix. Learn more by clicking the button below.
As always, if you have questions for me, drop them in the comments.
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XXOO
Lauren
Show Notes
► 7 DAY FOOD & FITNESS FIX – Learn More Here
► AXIS TREBIOTIC FOR GUT HEALTH – Learn More Here
► DONE FOR YOU HEALTHY & AMAZING MEAL PLANS – WHOLLY FUELED FIT FOODIE – Learn More Here
► MORE COACHING VIDEOS ARE AVAILABLE ON YOUTUBE – Check It Out Here