We hear it so often from our clients, they seem to be doing everything under the sun, but they are not getting the results they are SO deserving of. We get it, it can be frustrating. You’re eating well and working out several times per week – but the weight loss isn’t happening.
Well, today is your lucky day tribe. Below we’ve outlined the Top 6 reasons why you aren’t seeing weight loss results, and what you can do to change it!
Reason #1 – You Aren’t Hydrating Enough
Hydration is an essential factor to help you lose weight. Being well-hydrated regulates metabolism, aids in digestion, promotes proper cell function, aids in fat elimination, and the list of benefits goes on. Always check and monitor your water intake, because this might be a silent culprit that inhibits your weight loss progress.
But what about juices and other beverages? While those might sound like a great idea to keep yourself hydrated, water still and will always be the best choice for hydration because it is the purest form of hydration without any added chemicals, sugars, or other ingredients that can actually do more harm than good.
A great rule of thumb – aim to drink for 1/2 of your body weight in ounces. That means, if you are 150lbs, aim for 75 ounces of water, daily!
Reason #2 – You’re Stressed
We get it, stress is part of life. And while you may not be able to always dodge it, it’s important you keep it under control if you want to realize optimal health. If cortisol levels (the stress hormone) are high, you can be doing everything right under the sun but results will be hindered. If out of balance, stress can actually cause weight gain. So keep in mind, it’s just as important to focus on your mental health – and in fact, it actually directly correlates to your success physically.
Reason #3 – You’re too sedentary
In today’s day and age, everything you need to function daily, can be delivered to our doorstep within hours. This has made us, as a society, far too sedentary. If you find that you are only moving your body once for the day, you may be doing your journey a disservice. Weight loss is expedited with continuous movement (thus burning calories throughout the day). We recommend setting an alarm every few hours to get out and walk around, take a break from the screens, and aim to move your body regularly throughout the day. Our rule of thumb – 10,000 steps/day. While it may be hard to achieve at first, it really is a great accountability measure to ensure consistent movement is happening.
Reason #4 – You Consume HUGE Portion Sizes
Even if healthy, large portions still can put you in a caloric surplus. In North America, it is a known fact that our portions are larger than most nations throughout the world. We eat, and we eat well. And we’ve gotten so used to eating so fast, and consuming the entire plate beyond fullness. So we recommend you start to be mindful and feel into your portions intuitively. Half way through you meals, take a pause – and see if you truly need to finish everything. It actually takes about 20 minutes for our brain to register when we are full, so work through breaking the habit of eating quickly and eating large portions. it is possible! As a tip, we encourage food journaling to help hold you accountable on your portions. You can write down your meals and really assess how you feel afterwards (but please -no calorie counting!).
Reason # 5 – You Aren’t Getting Enough Sleep
One of the most overlooked aspects of weight loss is our lack of sleep. Numerous studies have confirmed that sleep deprivation is a major cause for weight gain. This is because the metabolic process is disturbed, and the hormones are not regulating your bodily processes the way they should be. Restful sleep is a must because it is your body’s chance to recharge and repair itself to face another day. There are two important hunger hormones, ghrelin and leptin. When you do not get adequate sleep, the body makes more ghrelin (the hormone that signals hunger to the brain) and less leptin (hunger suppressant), leaving you hungry and increasing your appetite
Sleep is an important holistic process, so let’s give it the beautiful attention and energy it deserves!
Reason # 6 – Over Snacking
The average American consumes an extra 300-500 calories a day snacking mindlessly. That can equate to up to a pound a week… in snacking alone! So be mindful if you’re a grazer. Our suggestion? Create a set snack time, usually best placed after lunch and before dinner – and keep it healthy and consistent. What we’ve learned over the years is that many of our clients are seldom hungry when they snack… they are often just board. So be mindful of your snack levels; before you snack ask yourself, “Am I really hungry?”… The answer is likely to be no.
Understand that Weight Loss is a Process
Weight loss will not be an overnight affair, but we do hope that these tips will help to speed the journey up for you. Sometimes, it can get really frustrating if you are not seeing results. We are with you on this one, because we’ve experienced it before. However, if you will look closely at all the things that surround your goals, you will be able to identify the areas that require your attention and your action. By focusing on things that you often overlook, you will realize that the solution you are looking for is right in front of you.