We see it all the time. You bust your butt in the gym 5 days a week, but just aren’t seeing the results you want to see on the scale.
“Why’s this happening?” you think. “Why am I putting in all this effort, and seeing nothing come of it.”
Well this may be due to a few reasons. In this article I’ve pinpointed 3 of the most common factors for stalled weight loss.
Reason #1 - You’re probably not in a calorie deficit.
In order to lose weight on the scale, you have to be in a calorie deficit. This means eating below your maintenance calories for an extended period of time.
Now, this doesn’t mean you should be starving yourself. You should focus on eating about 300-500 calories under your maintenance calories if your goal is to lose weight.
How do you know what your maintenance calories are? Good question. There’s a ton of equations we could use to figure this out, but the easiest way we have found is using the website tdeecalculator.net.
Go to this website, and you’ll be prompted to enter your age, weight, height and activity level. Once entered you’ll get a good idea of how many calories you need to be eating to be in a deficit.
Once you know how many calories you need, then you should start tracking your food intake using a food scale, and a food tracker app like MyFitnessPal.
Here’s a link to our favorite food scale → https://a.co/d/0WEJjEI
And here’s a link to download MyFitnessPal → https://apple.co/3J9RFVz
Remember, what we track - we can manage!
Reason #2 - You’re not active enough throughout the day.
Training hard for an hour 3-5 days a week is a great start. But if you’re primarily sedentary outside the gym, you may not be burning enough calories throughout the day to lose weight.
An easy way to increase your activity level is to walk. Yep, that’s it.
Focus on getting to 7k - 10k steps a day and your daily activity level will skyrocket. If you don’t have a step tracker then just go for a 45 minute walk each day. This usually gets me to about 10k steps.
Reason #3 - You’re sleeping like crap 💩
The most overlooked key to weight loss is sleep. There’s two parts to this:
If you’re not sleeping, there’s no way you’re recovering properly. If you’re tired and run down, your training sessions are going to be less effective. If your training sessions are less effective you’ll see less results… Not sleeping well can trigger a downward spiral pretty quickly.
Sleep plays a key role in hormone regulation as well. If you’re not sleeping, your leptin levels decrease (the hormone that tells your brain you’re full) and your Ghrelin levels increase (the hormone that tells your brain to search for food).
If you ever find yourself searching for food the day after a late night, this could be why.
So make sure you’re getting the rest you need to recover!
Lastly, if you still feel like you need more guidance, or if you feel you’re ready to start a training program, it’s time to schedule a free Strategy Session.
In a strategy session we sit down with you to go over where you’re currently at in your fitness journey and what your goals are. Once we know your goals we can create a personalized training program that fits into your lifestyle and schedule.
Click the link below to pick a time to meet!