If you eat well most of the time and have a pretty regular gym schedule, there’s no doubt that it can be frustrating when you don’t see the weight loss results in the way you hope.
Although there are certainly a lot of accomplishments to celebrate along your weight loss journey such as running a mile a few seconds faster, trying push-ups from your toes, or resisting dessert and drinking more water, when the results don’t show up on the scale, it can leave you feeling down.
Despite feeling like you’re doing everything you can to lose those extra pounds, chances are you’re probably doing some things that are standing in the way of your goals. Check out these common roadblocks and see if adjusting your regimen makes a difference for you.
10 Common Roadblocks Preventing Weight Loss
1. Doing the same thing day after day at the gym
Everybody loves a routine, but if you’re doing the same exercise routine day in and day out, eventually you are going to plateau. When your body gets used to the exercises, it’s no longer a challenge and you start burning fewer calories. A
Solution: add a heavier weight with fewer reps, try a new exercise machine, or even join a new class. The more you can mix up your workout, the more calories you will burn. Plus, you’ll never get bored!
2. Not taking a day off
So often people think they have to kill themselves at the gym every single day if they are going to lose weight and keep it off; in fact, you need rest days. When you take a rest day (either off completely or very light activity such as walking or yoga) you let your body recuperate so it can go harder during the next workout. If you don’t give yourself an opportunity to recover, you won’t be able to go all out and burn as many calories. You limit your potential when you don’t give yourself the opportunity to rest.
Solution: Try to take at least one day off a week. It will make the rest of your workouts that much better.
3. Only doing cardio
There’s a common misconception that cardio is all it takes to lose weight. While it does burn a lot of calories quickly, you actually benefit more if you combine cardio and strength training. The more muscle you have, the more calories you burn even when you’re not working out. If you only do cardio, you are less likely to have a lot of fat burning muscle.
Solution: Add weights to your workout (dumbbells, machines, even body weight) and you’ll find yourself losing weight faster.
4. Skipping meals
When you really want to lose weight fast, it can be tempting to skip meals. However, doing not only causes your metabolism to slow down because your body thinks you’re starving and goes into survival mode, but it also may cause you to binge eat later. Don’t let your body get too hungry.
Solution: Try to eat small, healthy meals throughout the day to keep your blood sugar from spiking.
5. You don’t drink water
When you’re dehydrated, it can be hard to differentiate if you’re hungry or thirsty. Many people reach for the food first, which causes calories that the body doesn’t actually need. The key is to drink water throughout the day so you never get too thirsty.
Solution: Drink a cup of water before every meal to help you feel fuller faster.
6. You think you’re getting enough exercise
Walking your dog, taking out the trash, shopping at the mall are all great activities of daily living (ADLs) but you shouldn’t count those as part of your exercise regimen.
Solution: Kick it up and do at least 30 minutes of moderate exercise.
7. You overeat – on healthy stuff
Now that you’ve discovered how delicious these whole food options can be, you’re probably going in for a second or third helping. Who can resist fresh avocado or homemade peanut butter? But some of the healthiest foods from beans to flax seeds still have calories and fat, so…
Solution: Be sure you still control your portions and stay smart about your choices.
8. You exercise on an empty stomach
Not only is exercising on an empty stomach potential for dizziness and fainting, it also doesn’t do you any favors in the weight loss department. When you work out on an empty stomach, the calories you burn come from muscle and not fat. When you fuel your body, it gives you the energy you need to give your workouts everything you’ve got!
Solution: Have a small, healthy snack a little while (not right before) working out.
9. You don’t get enough sleep
When you are tired, your body tries to get energy any way it can. This may cause you to look at options like excess caffeine and food to help you stay awake. When you cheat yourself out of enough sleep, you affect your body’s ability to control its appetite.
Solution: 6-8 hours whenever possible, and 30-minute naps on days when it’s not.
10. You are constantly dieting
Diets can feel like an escape from reality. When you do diet programs such as replacing shakes for meal, eat an excess of one food group, or only eat processed foods from a certain dieting company, you trap yourself into thinking that regimen is the only way you can eat. A healthy body means eating healthy and eating reasonably. You don’t have to deprive yourself of the things you love, and you certainly shouldn’t deprive yourself of having 3 meals a day.
Solution: Instead of dieting, try eating clean by loading up your plate with vegetables, whole grains and low-fat dairy options. Be sure you get enough proteins too.
When done right, the road to weight loss takes time, patience and determination. By sticking with your healthy exercise and eating program and considering the above tweaks, you will surely be on your way to your goal weight.
Taking care of your mind and body is essential, but make sure that you spend time caring for every part of yourself. Find out how to nourish your skin to stay glowing!