When you make an effort to lose weight, nothing could be more frustrating than not seeing a bit of change. I’m not a big proponent of jumping on the scale everyday, but if you’ve got weight to lose and the needle isn’t moving after a couple weeks, something is working right. It’s true that some people won’t lose weight as much as they’ll tone up, meaning you’ll see the results in how your clothes fit you vs the number on the scale. If either of those aren’t happening, you need to tweak what you’re doing.
Here are a few possible reasons why you’re not losing weight.
1) Hormones: Let’s start with insulin. Think of insulin as a fat-storage hormone. If you mess it up, you’ll likely gain belly fat and are at a much, much, much higher risk of developing diabetes. How can you mess up your insulin?
- By eating a very low fat/higher carb diet
- By consuming too much caffeine
- By operating in “stress mode” far too long throughout the day
- By not eating regularly
There are other ways to screw up insulin, but those four are big offenders. Healthy fat is important. Avoid labels that say ‘fat free’ or ‘light’ as they’re probably loaded with gross chemicals that will do nothing good for you. Don’t eat refined carbs (white bread, pasta, instant rice, jellies, cookies, candy, etc). Caffeine will elevate cortisol (your ‘stress’ hormone), which has the potential to throw off insulin (translation: you’ll feel hungrier sooner). Stress management is important as people who are over-stressed have elevated cortisol. Sleep more and TRY not to sweat the small stuff. Eat healthy and eat regularly. Some people need to eat every two to three hours, and some need to eat every four to five hours. Listen to your body and eat the right foods.
2) Too Much Easy Cardio: After 15 minutes of easy cardio (that is slow and steady), our cortisol actually increases. When this happens, our body actually attempts to store fat because it goes into fight or flight mode. There is nothing wrong with a good 15 minute warm up, but after that , try interval training. You don’t have to be an athlete or even super fit to do interval training. All you need to do is push your heart rate from “easy” to “hard” for two to five minutes. Not sure what to do? Try one of these workouts:
3) You’re Not Eating Right for Your Body Type: Your best friend, husband or sister lost ten pounds by eating a high protein diet. You did the same thing and actually gained weight. What gives? Your body is unique and the foods you should eat/avoid are unique to where you tend to gain or lose weight. There are general ground rules that everyone should abide by, including: eat more vegetable, eat less sugar, eat healthier fat, drink lots of water, don’t drink too much coffee, don’t drink too much alcohol, etc., but the size of your meals and the amount of protein, carbs and fat you should be eating varies.
My 40-Day Shape Up breaks down four different body types: Apples, Pears, Athletes and Babyfaces. People generally fall into one of those four group, and the Shape Up incorporates both diet and exercise (interval-based). For $2 a day, my clients have seen great results. You can read a little bit about the results here. Sign up today and I’ll send you a copy of my book, 20 High Energy Workouts to a Great Body for free!
Wait, don’t leave yet! If you’re not joining me on Facebook yet, now’s a great time. There’s a lot more information on nutrition, diet and exercise. I love talking with my fans and enjoy putting together fitness plans and body-specific meal plans…just for them! If you have any questions or comments, just let me know.