Seeing no shift in the numbers on the scale can be, to say the least, disheartening. In fact, it’s probably the main reason people give up on a new exercise/diet regime. Don’t give up!! I’ve listed below the most likely reasons you aren’t seeing the changes you want:
Too much of a good thing
You’re eating healthy food, right? You wouldn’t start an exercise program and eat garbage food—that would undermine everything. A lot of people I talk to simply eat too much ‘good’ food. Even nutritious food will cause weight gain if you’re eating too much of it.
This is not helped along by the mindset that if you are exercising you can eat more. Forget about that. It doesn’t work.
Counting calories sucks but I know it works. You need to create a calorie deficit to lose weight. That is best achieved with a combination of diet and exercise.
You aren’t exercising hard enough
One thing that drove me nuts when I worked a short stint in a gym, was watching people get on the treadmill with a copy of People magazine, hold onto the rails and stroll for 30 minutes. What’s that all about? What a waste of 30 minutes. If you can only spare 30 minutes to exercise then you should feel maxed out at the end of it. If you could have kept going for another 30 minutes, you’re not doing it right.
One of the principles of exercise is ‘overload’. Your body needs to be overloaded to stimulate change. Your body doesn’t like change and will use everything in its power to keep you at homeostasis.
Keep in mind that ‘overload’ is specific to each individual situation.
Weight loss takes time. Don’t keep weighing yourself. Do it once a week at the same time of day so you can accurately gauge your progress. If you keep jumping on the scales you’ll go bananas—weight fluctuates like crazy.
What are you drinking?
Liquid has calories too. Don’t drink your calories. Ditch the fruit juice, sugary drinks and alcohol. Drink water. Not enough water will make your workouts more difficult, give you under eye dark circles, a clogged system and general lethargy. Make drinking water a habit. Try to drink 30ml of water for every kg you weight and add 1 litre for every hour of exercise. This is not optional!
A few hormones that increase appetite include cortisol, estrogen and leptin; and thyroxine reduces metabolism. Shifts in these and other hormones can have huge effects on weight loss. Also, make sure you get enough sleep because that also affects hormone production. If you have had a big change in weight for no apparent reason, it may be worth speaking to your doctor to make sure your hormone function is normal. Our hormone levels change as we age and it is important to make lifestyle adjustments to take this into consideration.
So if you are struggling to lose weight consider the points above and please don’t give up!! If you are having problems and would like to have a chat you can always email us: email@example.com