Are you tired of busting your ass day in and day out, following all the rules, doing everything humanly possible, and still not seeing the results you desire?
It’s frustrating, isn’t it, working so hard and getting nowhere?…You eat “clean”, maintain just the right energy balance, hit your macros, do cardio, and lift weights just like you’re supposed to, only for the number on the scale to remain right where it was when you started…It really can get you down and make you question:
“What am I doing wrong?”
“When will the weight come off?”
“Is this even worth it?”
Well, I’m here to tell you, yes, it IS all worth it, and give you three reasons as to why you may be stuck. So, before you get disheartened and decide to throw in the towel, take a look at these possible culprits. You just might find the answer to your weight loss woes.
1. Consistency and Time:
Consistency is the most important factor in weight loss. Period.
Because, you are what you consistently do!
You didn’t gain weight overnight, or in a week, or a month. A year, perhaps, or five, maybe 10+…The truth of the matter is, it took some serious time to get to where you are.
Ever how long it’s been for you, your total weight and body composition are a direct result of thousands of different factors that have adapted over your total lifespan.
For instance, if you spent the last 8 years of your life eating sugary desserts a few times a week, not sleeping well, hitting the bar at happy hour instead of exercising, and getting stressed out at work, your health, your weight, and your energy levels reflect those actions.
Now you’ve decided to make a healthy change and you’ve been working hard….and that’s AWESOME!…But, it’s been a couple of weeks and you aren’t seeing the results you expected.
To be blunt, you can’t expect a few weeks of healthy choices and effort to undo years of bad habits. It takes time…Don’t! Give! Up!
Realistically, a true weight loss transformation should take about one-quarter of the time that it took to gain the weight in the first place.
Yep! That means, if you spent the last 8 years in an unhealthy spiral of weight gain and crash dieting, then you can expect it to take at least 2 years to get back to a healthy weight.
I know that’s hard to hear, but don’t get discouraged. Even if the scale isn’t moving, that doesn’t mean you’re not making progress. Focus on the small wins along the way.
Did you work out five days this week? WIN!
Did you limit your sugar intake to less than 30g every day? WIN!
Are your energy levels up? WIN,
Can you lift more weight than last month? WIN!
Have you been drinking more water each day? WIN!
Recovery is the second most crucial factor that impacts weight loss. It is so important that I actually devoted an entire blog post to the subject, Post Workout Recovery: Everything You Need To Know To Get Those Gainz, (it’s a pretty good read, hint…hint). But, to summarize, recovery is about how long and deeply you sleep, how well your hormone system bounces back from daily stressors, how well you refuel your body’s nutrients and how well your body adjusts after working out.
As important as this is, many people with a weight loss goal do a great job exercising, but fall short in the recovery department.
It is not during your actual workout that the “magic” happens. It is during the recovery from your workout, and not creating the proper environment for positive adaptations to occur during the one to three days following a training session renders the entire workout a waste.
Essentially, a regimen of 60 to 90 minute workouts, four to five days a week, combined with an appropriate diet, should lead to weight loss. If it doesn’t, recovery may be the problem.
Take a look at your post workout down time. You may need to tweak your recovery and troubleshoot any problems to jump start your weight loss again.
3. Carb Tolerance:
Ahhh, carbs! The macronutrient we all love to hate…
If only they weren’t so delicious and the research about them so confusing!
Today, it seems everyone is asking the same three questions.
“Are carbs good or bad?”
“What kinds of carbs are best?”
“When should I eat them?”
Unfortunately, the right answers can be a bit murky. But, there is some interesting research that offers some insight into carbs and weight loss.
According to a recent study, there is a link between a person’s genetic ability to produce amylase—the enzyme in saliva that breaks down carbs—and BMI. It turns out that some bodies genetically do a better job of regulating carbohydrates than others (likely due to a number of genes, not just amylase…but).
What this means is, If you’re on the “lucky end” of carb-genetics, then a slice of cheesecake registers as lower on the glycemic index in your body than most and you may be satisfied for a week after just that one slice On the other hand, if you’re at the “not so lucky end,” that one piece of cheesecake has a HIGHER glycemic index and it goes right to your love handles. Oh, and you’ll dream about that slice of cheesecake every day thereafter, increasing the likelihood that you’ll binge on carbs in the near future.
So, in other words, life isn’t fair.
Being carbohydrate intolerant could be what is derailing your weight loss.
If you suspect this is the case, here are some simple guidelines:
• Don’t cut out carbs totally.
• Get carbs from veggies and other foods low on the glycemic index.
• Take a probiotic supplement.
• Try an “ultra-low” glycemic index carb supplement like Ucan to curb cravings, but ONLY if absolutely necessary.
And, there you have it, #TruthBomb dropped!…I hope you found this information helpful. The road to sustained weight loss can be long and winding. Don’t give up! Stay consistent, recover properly, and make sure your carb tolerance is in check. Exercising a little patience and making some minor adjustments can make all the difference in the world.