It can be frustrating when you feel like you’re doing everything to make changes with your fitness and health and not seeing the results you desire.
Here are are 10 things that might just be holding you back!
- Calorie Intake: Despite eating what seems to be a healthy diet, you might still be consuming too many calories. Even healthy foods can contribute to weight gain if consumed in excess. Consider tracking your calorie intake for a period to ensure you’re in a calorie deficit if weight loss is your goal. Try this FREE CALCULATOR to see where your calories need to be if you are wanting to lose weight. This will give you a baseline idea! This is my favorite TRACKING APP!
- Macronutrient Balance: Pay attention to the balance of macronutrients (carbohydrates, proteins, and fats) in your diet. Each macronutrient plays a role in energy balance and metabolism. Ensuring you’re getting the right balance for your goals and body type can be crucial. If you are wanting to build muscle I would recommend eating your target body weight (pounds) in protein grams daily. Calculate your needs with this FREE CALCULATOR.
- Portion Sizes: Even healthy foods can lead to weight gain if consumed in large portions. Be mindful of portion sizes and consider using measuring tools or tracking apps to keep portions in check. You can measure your food with this scale!!
- Hidden Calories: Watch out for hidden sources of calories in your diet, such as dressings, sauces, and beverages. These can add up quickly and hinder your progress. I used to eat handfuls of nuts every day without even realizing how much those calories were adding up!
- Not pushing hard enough: It’s common to hit a plateau in your fitness journey, where progress stalls despite continued effort. This can happen for various reasons, including metabolic adaptation, hormonal factors, or changes in activity levels. If you suspect you are in perimenopause/menopause and doing all the cardio/bootcamp classes, I would recommend following a weightlifting program. I suggest a progressive overload program and stick to it for 4-12 weeks. Grab one of mine HERE! This along with 10k steps per day and your body just might respond in a way that shocks you! This is what happened to me!
- Stress and Sleep: High levels of stress and inadequate sleep can impact your body’s ability to lose weight and make fitness progress. Focus on stress management techniques like meditation, yoga, or deep breathing exercises, and prioritize getting quality sleep each night.
- Muscle Gain: If your fitness routine includes strength training, you might be building muscle while losing fat, which can offset changes in weight. Muscle is denser than fat, so you may not see a significant change in the scale but notice improvements in body composition.
- Medical Factors: Certain medical conditions or medications can affect weight and fitness progress. If you’re concerned about your lack of progress, consider consulting with a healthcare professional to rule out any underlying medical issues.
- Consistency and Patience: Fitness results take time and consistency. It’s essential to stay patient and trust the process, even when progress seems slow. Celebrate non-scale victories like increased energy, improved strength, or better mood along the way. The results I have now are from dedicated consistent work over the past 1.5+ years!
- Seeking Professional Guidance: If you’re still struggling to see results despite your efforts, consider seeking guidance from a registered dietitian, personal trainer, or healthcare/menopause/functional medicine professional who can provide personalized advice and support tailored to your needs and goals.
Everyone’s journey is unique, and it’s essential to focus on overall health and well-being rather than just the number on the scale.
You can do this!!!!
