Remember every ones body is different and we all lose weight at different speeds but if you are not losing weight you are doing something wrong! If you are working out at least 3 days a week and eating your 5 healthy meals a day you will lose weight, inches, and tone up!
IF you are not losing READ this:
1. You're eating TOO much. Even if you're carefully measuring and planning your meals, extra calories can sneak in during snacking. It's VERY common to significantly "under" estimate the number of calories you're consuming on a daily basis. Write down everything you eat for one whole week. That is why I gave you a log!!!
2. You're not eating enough. You need to create a caloric deficit by reducing your caloric intake slightly. If you go too far below your maintenance calories, your body goes into starvation mode; sheds muscle and stores calories as fat for a future energy source. You have to eat!!!
3. You're not lifting weights! Steady state cardio burns calories but it doesn't boost your metabolism. Resistance training is *critical* to maintaining your muscle and tone. If you're not lifting weights while trying to lose body fat, you will lose muscle and your body will not tone up!
4. You are simply not exercising anywhere near enough! VERY FEW people are successful at losing weight AND keeping it off without exercising almost everyday!! I still have to work out daily!!! Make it a rule to be active at the very least 30 minutes a day.If you're having trouble losing weight, 20 minutes of exercise three times a week isn't going to cut it! You have to come to at least 3 of my classes a week! If you can come to more -GREAT!!! I started at 3 and quickly moved up to five days a week when I was going through my weight loss!
Most people who tell me they are *really serious* about losing weight are not willing to do what it takes to get where they want to be. If you're not willing to make exercise a *serious* priority in your life, your chances of succeeding at losing weight and keeping it off are VERY small!
5. Are you impatient? Are you looking for *instant* results?It took a while to put that weight on and it will take a while to get it off! If you are doing the meal plan AND working out you will see faster results but you have to make the change!!! Focus on your goals and you will get there!
6. Are you skipping any meals? If so, do not expect to see results. Skipping meals slows your metabolism causing body to store calories rather than burn them. This is serious!
6. Are you skipping any meals? If so, do not expect to see results. Skipping meals slows your metabolism causing body to store calories rather than burn them. This is serious!
7. Are you eating sugary foods or simple / refined carbohydrates? White rice, white (non whole wheat) flour products, white pastas, soft drinks , sweetened drinks - like juice, and the hundreds of products. Check the labels!
8. Watch your Alcohol intake! Alcohol stimulates your appetite, slows your metabolism,and it's loaded with empty (sugar) calories!
9. Eat fruits and/or vegetables EVERY time you eat? Not only are vegetables and fruit healthy for you, but they provide you with the necessary co-factors in order to support your fat loss program. They also help fill you up while providing very few calories and they're full of fiber!
10. Plan and prepare your meals ahead of time? If you have not planned your meals, you are more likely to cheat and find yourself off track. Try it! I like to grill up meats and veggies at the beginning of the week and put them in little baggies that I can just grab and go.
As you can see, fat loss can be VERY difficult...if you don't want it bad enough to do what it takes. If you really want to change, quit playing around with it. Get serious about it and make it an absolute, non-negotiable priority in your life... and it will happen. YOU can do this! I will be here to help you through and to answer any and all questions!
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