I hear it so many times, “I eat healthy and workout, but I’m still not losing weight!”
Well, here’s my blunt AF response to that – You’re not eating right. Boom. Bottom line, end of story. When it comes to weight loss, muscle gain any body goals, NUTRITION and how much of what you put in your body matters!
So, without further ado, here are the top 8 reasons you are not losing weight:
1. You Are Not Being Consistent
Okay, so number one is you’re not being consistent with your diet. You’ll go Monday to Friday, and be on point. You’re feeling good! You’re like, “Yes, I’m gonna eat healthy. I’m going to watch what I eat and not eat out all week!”
……Then, the weekend comes and all that hard work that y’all just did Monday through Friday goes right out the window because what do you do Saturday and Sunday?! You freaking say, “You know what? I’ve been good all week. So I deserve a whole pizza.” I deserve like, 5000 beers. I deserve four glasses of wine, plus this, plus that.
And basically, you end up eating way over the calorie limit that you’ve given yourself for those two days by a shit ton and then you derail all the work that you did during the week!
So, you have to be more consistent with your diet. And I am not saying that you can’t have a slice of pizza, or what they call a “cheat meal”, but don’t make it like a whole day into two days. Don’t just give yourself the whole frigging weekend to eat like an asshole, because you’re not gonna get your goals that way, right?
2. You Are Not Tracking Your Meals
I know how daunting, time consuming and annoying it may seem to track your meals, but honestly y’all, it aint that bad! Just write that shit down! If you want to get fancy with it, use Myfitnesspal. JUST TRACK THAT SHIT. If you are serious about losing weight or putting on muscle, you HAVE to keep track of how much you eat.
When you’re not keeping track of what you eat, it’s easy to either skip meals, or eat too much. Those little handfuls of nuts, bite size candies etc that you mindlessly grab at the office add up! You gotta record that stuff and include it in your total macro count.
Once you start taking ownership and control over what you eat by writing it ALL down, you get to see how you may be fucking up on your diet.
3. You Are Eyeballing Your Serving Sizes
You have GOT to start weighing your portion sizes, you just have to. You have to learn what appropriate amounts of food look like. As Americans, we go into just about any restaurant and you would think those HUGE plates of food are acceptable portion sizes. When in fact they serve you WAY MORE than you need to eat for one meal. (Unless you are The Rock, cuz that dude can eat a lot of food.)
When you weigh your food, and I mean actually use a food scale to weigh your portion sizes, you become EMPOWERED and EDUCATED on what 2oz, 3oz and 4oz of protein looks like. You become aware of what 1/2cup of rice looks like etc. So when you go out to eat, you can look at a plate of food and say, “Oh, wow, that’s like 8oz of chicken, when I only need about 4oz of protein per meal.”
I’m not saying that you will have to weigh out all your meals for the rest of your life. Because that’s cray cray. BUT, once you get in the habit of weighing your meals out, you start to become familiar with what different sizes of foods look like.
As the saying goes, “Knowing is half the battle.” And that’s so true when it comes to diet and nutrition. Once you know how much you need to eat for your body goals, then you can control how much you eat.
Number four is what I like to call BLT’s. No, it doesn’t stand for Bacon, Lettuce and Tomato sandwiches, BLT stands for bites, licks, and tastes. And that shit adds up, y’all.
So let’s say that you’re making your kid a peanut butter and jelly sandwich, and you know, there’s always peanut butter left on the knife, and instead of just like, scraping it off back into the container, you’re like, “Well, just I’ll fucking lick this shit. It’s a little snack. I’m kinda hungry,” but peanut butter packs a punch. Just the left over stuff on your knife is about 40 calories and 2g of fat. Doesn’t seem like much? Well, just wait…..
Then you go and you cook dinner later that night and you just keep tasting as you’re going, taking bites here and there. Not realizing that you have already consumed another 50-100 calories!
THEN, you’re kid doesn’t finish his/her dinner. So what do you do?! YOU EAT IT! Why?? Because for some reason you cant throw it away?? That’s cray cray. YES. YOU. CAN.
I know what you’re thinking. “But Jules, kids all over the world are starving, so who I am to just THROW this extra bit of food away?!” Hmm. ok, well tell me how the HELL you eating the rest of your kids dinner is going to help kids across the globe battle hunger?
You know what it IS going to help? YOU NOT REACH YO’ DAMN BODY GOALS!
5. You Are Skipping Meals
I think we have all experienced this scenario – you wake up in the morning, but you are not hungry, so you just drink your coffee and head out the door. Lunch time comes and you’re still not really THAT hungry, so instead of having a real meal, you munch on something small and not calorie dense.
Then, you get home from work and realize, “HOLY SHIT, IM STARVING!!” And proceed to eat everything in site. Because you rationalize it. You tell yourself that since you basically didn’t eat all day, you totally deserve to just go HAM on some chips, guacamole and oreos.
Before you know it, you’ve consumed too many calories and totally derailed what could have been a good day of eating balanced meals. You eyeballed your serving sizes and totally lost track of how and what you actually ate because by that point the only thing that matters is stuffing food into your face.
Often times we think that is shows self-control and power over our cravings if we don’t eat. But we are only self-sabotaging by thinking that way. When you stop eating your metabolism slows down. Keep that shit moving fast and productively by EATING YO’ DAMN MEALS!
6. You Try to Out Work A Bad Diet
I’ve been guilty of this one. You think that you can eat whatever you want as long as you get a long, intense workout in. You have this belief that you can just exercise the bad decisions away.
Sorry. Nope. Doesn’t work that way. Gone are the days when we were young and able to eat whatever we wanted and not gain weight. Our bodies and metabolisms change as we get older.
Lets say you ate 4 slices of pizza in addition to other meals you had that day. Those 4 slices are about 1,000 calories y’all. You really think you can workout hard enough, without dying, to burn off 1000 in one workout?!
Do you see what I’m getting at? You can totally consume way more calories than you can burn off in a workout.
If you’re goal is to lose weight, then adding shitty foods to your diet and thinking you can burn that off AND continue to lose weight, is not realistic. Your body can only burn so many calories during your workout. AND if those calories are not nutrient dense, then you’re not even properly fueling your body to handle those intense workouts!
In addition to that…..when you eat good you feel good. When you eat like shit…well, you feel like shit! When was the last time you ate a bunch of crap and said, “Man, I feel like working out!” Never. You know what you’ll feel like doing?? Laying your happy ass on the couch to watch GOT.
Eating crappy foods doesn’t give you energy, it doesn’t fuel your body and it definitely doesn’t motivate you to want to workout.
7. You Are Not Being Patient
It is not surprising that as a society we are not patient…..with anything. Technology keeps advancing and it has programed us to feel entitled to get anything we want immediately.
Instant gratification is a problem in our culture.
Did you feel your impatience rise the last time a webpage didn’t load within .0003 of a second? Or how about when your internet connection isn’t as fast as you think it should be? Ooh, or how about that happy feeling you get when you buy something online and see that you can get same day delivery?!
Due to this, our expectations of getting results when it comes to fat loss/muscle gain are unrealistic. It didn’t take you 2 days to put on that extra weight, so it will NOT take you only 2 days to get it off.
You HAVE to be patient and trust the process when it comes to weight loss/muscle gain. I know there are so many BULLSHIT “7 days to great abs” workouts and diet tricks. But trust me, that is all bunk.
If you really want to lose the weight and keep it off, you have to be consistent and patient. Unless of course you are looking for a fad diet that will only help you lose water weight for that beach trip you have next week. BUT, if you want a LIFESTYLE change and to be happy in your body, you need patience.
Just take it one day at a time. One meal at a time. Then day by day, week by week you will start getting the results.
If those “7 days to great abs” workouts really worked….then don’t you think EVERYONE would be walking around like a fitness model?!
Exactly. Doesn’t work that way. It takes hard work, dedication and patience to get the body you want. And THAT’S what makes it mean so much!
8. You Are Not Getting Enough Sleep
I cant even tell you how many clients I have that tell me they get enough sleep. But when I ask them how many hours that means to them, they say 4-5 hours!
You should get at least 7 hours of sleep a night. Your body NEEDS rest! When your body is sleeping, that is when it repairs itself. Think about it, how damn stressed out are you in the course of just one day?!
When you don’t get enough sleep, your body’s stress hormone, cortisol, rises which in turn increases your appetite. Other things happen inside your body that you are probably not even aware of too……
After a couple days of not getting enough sleep, your body’s ability to process insulin goes haywire. Insulin is a hormone needed to turn sugar, starches and other foods into energy. When you have that sucker going haywire it tells your body to STORE that shit instead of use it for energy.
So, basically, get some damn sleep yall!