Five reasons you are not losing weight (even if you are dieting and working out)

If you have started working out and changing your diet, you will, of course, be expecting some weight loss. But jumping on that scale doesn't always give you the answer you want... .

DOWNLOAD YOUR FREE 'WEIGHT LOSS IN A WEEK CHECK LIST HERE https://www.sweatitsquad.com/weight-loss-in-a-week

..You have been exercising so hard so why are you not losing weight? If you like this content please subscribe

1. You are losing fat and gaining muscle.

First of all we need to find out if you are actually losing fat and gaining muscle. If you have been working out against resistance, either weights or bodyweight, and eating a well balanced diet you could be gaining muscle and losing fat! This may not show up on the scale as muscle is more dense than fat, meaning the same amount of weight takes up a smaller space on your body. So as fat mass goes down and muscle mass goes up, it can look like weight maintenance or even weight gain on the scale. The best way to see if this is the case is to compare photos or measurements and not just the weight on the scale. If this is the case, bingo! You have hit the jackpot.

 

2. Exercise makes you hungry.

If number one is not the case we need to find the culprit. When we start a new exercise routine it can take up a lot of the body's energy stores (which is what you want for fat loss) but sometimes your body wants to get that energy back. Therefore you will be hungry, and want to eat everything in sight. This could then put you over in your calories (energy intake) and mean that you won't be in a calorie deficit (vital for weight loss). Instead make sure that you are picking less calorie dense foods that still pack a big energy punch (cut out the processed foods and swap for whole foods). And filling your plate with lots of protein and vegetables and fat to keep you full! 3. You are over eating your calories without realising. This is a very common one, it's easy to forget about the extra glass of wine you had, assume that it wasn't 700 kcal, pop a few of your kids chocolates into your mouth etc. Throughout the week this can add up and will mean that you won't go into the body fat stores for extra energy, therefore losing fat.

 

4. You are eating your calories back on the weekend.

You have been on point all week logging your food and following your plan, so good in fact you decide to treat yourself on the weekend. All of that hard work is undone as not only do you bring your weekly calories backup to maintenance but you could potentially actually go over in calories, meaning, yep you've guessed it, weight gain.

 

5. Patience.

You are just not being patient and consistent for long enough. I know you want to do 2 workouts and eat a couple of salads and see extraordinary weight loss, we all want fast results, but this is a recipe for disaster. When we don't stick with something long enough we inevitably yoyo and become frustrated, leading to overeating in the end. Building muscle and sensible weight loss does take time. So be patient, consistent and I promise your results will come!

 

JOIN THE FACEBOOK COMMUNITY

https://www.facebook.com/groups/FemaleFitnessMotivation

INSTAGRAM

https://www.instagram.com/carysandersson/