Diet, Fitness, Healthy Eating, Motivation, Weight Loss, Workout

What to do when you are not seeing results?

frustrated-with-losing-weight-2I know how frustrating it can be when you are on your health and fitness journey, you are working out and eating healthy, but it doesn’t seem like things are moving. This is typically when people get frustrated and want to give up or try an extreme measure to
speed up the results.

The first thing that you should realize is that this will take time and extreme measures will only make it worse for you in the long run. Instead, here are some tips that I have used for myself and share with my clients who are struggling to see results.

 

1. STICK WITH IT! I know that this is not what you want to hear, but it is true. Consistency is key to getting lasting results. If you are not seeing results, chances are you have not been at it long enough, so keep going. If you have been at this for awhile, maybe you should ask yourself “Am I giving this 100%?” or is there an area where you can step it up a notch? Add higher weights or maybe you are eating more sugar than you should or maybe you don’t need that extra glass of wine at dinner?

2. Track Your Activities: If you are not sure what to change or tweak, take a week and track EVERYTHING! I use my Fitbit and MyFitnessPal to track my food, my steps, my calories burned, and my sleep. I also journal about my mood and stress levels. When I track my activities I have a clear view of what I’m doing well and what I”m not doing, this is huge. You can take that information and figure out things that you want to change.

3. Test & Analyze: Once you have an idea of where you can improve, make a small change and test it for 2 – 3 weeks. If you upgrade a current habit with an even better habit, usually that will shock the system enough to get some things moving right along. Maybe you add more intensity to your workouts or you cut out the after dinner snack or get one additional hour of sleep or take a yoga class on sundays. See if that makes a difference, if not, keep that good habit going (remember consistency is key and it may take more time) and add another better habit.

4. Focus on Non Scale Victories: As you go through this journey and adjust your habits, don’t focus so much on the scale. The scale doesn’t always tell the full story and can leave you feeling defeated, even though you have improved your sleep habits, increased your workout intensity, meal prepped like a boss, and have less anxiety. These are all pluses and just know that you are focused on improving yourself, soon you’ll feel so great, the weight loss will be a bonus, not the priority.

This process takes time, so be patient and trust the process. If you have been on this journey for a long with no significant changes, then it may be time to consult with a fitness professional, nutritionist, or your doctor for additional support and help.

If you would like to speak more about how to work together to help you reach your goals, comment below!