If you’re like millions of other people who set out to lose weight as your New Year’s Resolution, you’re probably feeling a little frustrated that the pounds haven’t come off or stayed off. You may be eating well or exercising, or doing a combination of both, but the numbers on the scale aren’t moving. Why, you may be wondering?
5 reasons you may not be budging the scale…
- You’re Either Cutting Calories or Exercising, But Not Doing Both
To lose weight, you need to burn more calories than you consume. So technically, you could either just eat less or exercise more, and you’ll lose weight. However, if you cut your calories too drastically, your body goes into a starvation mode that actually slows down your metabolism so it can get the most calories possible from the food you eat. And if you exercise without sufficiently cutting calories, that’s not going to help you either.
What’s the answer? Exercise and eat in moderation. Control your portions, lift weights at least twice a week (because the more muscle you have the more calories you burn), and do some sort of cardio activity 3-5 days a week for at least thirty minutes…or do our Fitness Fusion workout at Lean Living.
2. You’re Not Consistent with Exercise and Healthy Eating
This is probably the biggest pattern I see with people: they start out with the best of intentions, but sooner or later, they miss a workout day here, have a few snacks there, and before they know it, they haven’t been to the gym in months.
So for weight-loss and weight management to work, you have to exercise and eat right for the rest of your life! It has to be a lifestyle change.
3. You Blow It on the Weekends
Here’s some simple math for you: one pound of fat equals 3,500 calories. To lose one pound a week, you would need to cut 500 calories a day, through diet and exercise, for seven days. However, if you cut 500 calories for five days, then eat way over your limit for two more days, you’re taking two steps forward and one step back. Don’t use the weekends as a way to reward your weight-loss efforts during the week. If you lean on food as a reward, you can actually reinforce negative eating behaviors such as eating to avoid boredom or to relieve stress or anxiety. Instead of food, reward yourself with a trip to the movies, a massage, or a new pair of shoes.
4. You’ve Hit a Plateau
Our bodies are efficient machines. As we duplicate movements over and over again, our muscles become more proficient at burning the calories needed to perform those movements. So if you’re repeating the same workout—change it up. That’s why the Fitness Fusion principle is so effective…the workouts are always different to challenge your body!
Your body can also decrease the amount of calories you burn if you actually don’t consume enough calories, or if you over train.
5. You’re Looking at the Wrong Numbers
Let’s say that, for argument’s sake, you are exercising and cutting calories consistently, yet you’re still not seeing results. Instead of focusing on weight lost, check your body fat percentage. Chances are that if you are resistance training, you are still losing body fat – but you are also building more muscle. That’s a great trade-off since muscle burns more than fat, however, it’s more dense—a pound of muscle takes up half the space as a pound of fat. Therefore, the numbers on the scale won’t move even though you are still technically getting results.
Try using your clothes as a way to measure success. I can assure you that they are fitting better. That’s the best way to measure results. Good luck…you never fail unless you stop trying.
Norma Strange, lost 58 pounds, 34 inches and 6 dress sizes !