Are you putting in hours of hard work at the gym but feeling disappointed when the scale doesn’t budge, or even worse, when it goes up? That can be incredibly frustrating! It’s easy to feel like giving up, but hang in there! There are always options to explore that could help you make some positive changes. Let’s dive in to discover some adjustments that might work for you!
YOUR WORKOUTS MAY NOT BE SUITABLE FOR YOUR GOALS
AND YOUR BODY TYPE
Tailor your exercise program to your unique body type and goals. Bodybuilders, runners, cyclists, triathletes, and swimmers have varying body shapes. Focus on meeting your needs while strengthening muscles, bones, and tendons instead of breaking them down.
YOU’RE NOT EATING ENOUGH
Engaging in an exercise program requires fuel, specifically food. Consuming less can lead to muscle breakdown for energy, resulting in a starvation state. To promote fat burning and weight loss, you must eat adequately. Opt for high-nutrient, low-calorie dense foods and avoid processed ones. As you begin exercising, you'll create a caloric deficit, so eating fewer calories reduces energy, forcing your body into conservation mode, which may hinder weight loss or even cause weight gain.
NOT GETTING ENOUGH REST
We all need breaks to recover from intense training. Rest is essential. While stress helps our bodies adapt, excess stress increases cortisol, which can reduce thyroid production and lead to weight gain.
NOT ADEQUATE SLEEP
Aim for 6-8 hours of sleep each night. This is when your body heals and rejuvenates. Insufficient sleep results in reduced performance, lower alertness, and declining health.
TOO MUCH PROCESSED CARBS/FOODS
If you’re not an athlete and want a healthy, toned physique, you likely don’t need more carbs. Avoid high-sugar sports drinks and foods that increase hunger. Choose clean complex carbs like colored potatoes (not white), oatmeal, brown rice, whole grain pasta, and fibrous veggies. Each gram of carbs equals 4 grams of water, so consuming more processed sugary carbs will increase water retention and your scale number.
YOU MAY NOT BURN AS many CALORIES AS YOU THINK
Cardio machines inaccurately estimate calories burned for individuals. Each person has a unique body structure and metabolism. Thus, these machines provide generalized calorie estimates without factoring in body type (as shown above) Although it may seem you’ve burned 500 or more calories in a session, that’s likely not the case. For more on exercise types and calories burned, click the link for "Calories Burned During Exercise, Activities, Sports, and Work."
OVER-REWARDING YOURSELF
My take is, there are so many things to consider why you’re weight loss is on a plateau. Your best choice is to remain mindful of your nutritional choices. Clean High Nutrient, Low-Calorie Dense Foods. Exercise with a purpose. Stop going through the motion and put in the hard work. Be nice to your body and give it the rest that it needs. Be accountable and use an app that can help you keep track your efforts (nutritionally and physically).
To get you back on the right track, I can help you get there. We offer, One on One Personal Training, Group Fitness Personal Training and Nutritional Coaching Get in Touch Soon
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