Not making progress and failing to see results
It’s so frustrating isn’t it you’ve been really good with your diet and exercising loads but don’t seem to be seeing the results you expected. It becomes disheartening and you end up throwing the towel in anyway wondering why you bothered in the first place. How do other people do it they seem to eat what they like and still have an enviable figure? So, what is going wrong? Why aren’t your efforts producing the results you so desperately long for?
I’ll break it down into two categories; diet and exercise and go through common mistakes made in each then give some really easy tips to follow and simple changes you can make to get results.
Diet – you have been ‘good’ with your diet. Let’s, for arguments sake, say your goal is weight loss. I have chosen that as most of my clients are seeking weight loss. The primary factor in weight loss is being in a calorie deficit for a sustained period ie eating less calories than your body uses per day thus burning fat and resulting in weight loss. Unless you are tracking and sticking to a deficit calorie allowance ‘being good’ alone may not reap results. I often find people are ‘good’ in the week and fall off at weekends which would see them over the 7-day period not being in a deficit thus not seeing results. My top tip – track your food every single day of the week, stick to your deficit and repeat that for a sustained period and you WILL see results. Although the calorie deficit is paramount in weight loss food quality and food choices can play a large part too. Especially if you are exercising your body need the correct fuel and repair foods to see maximum results. Protein is king it helps to build and repair muscle, keeps us fuller for longer and burns more calories to digest than any other nutrient. Aim for 1.5-2g of protein per kg of body weight per day track that along side your calories. Aside from protein eat as many whole single ingredient foods as possible, avoid processed foods and fried foods. Eg eat as wide a variety as possible of fruits, vegetables, nuts seeds and nut butters, grains and lentils, beans and pulses.
Exercise – the results most of my clients want from their exercise and training efforts are to be more toned and leaner. So, let us assume that’s the goal here. To achieve this, we need to shed body fat and build muscle. Often the mistake made would be to do loads of cardio eg running, cross trainer, bike etc and stay away from the weights section. I find women more guilty than men of this. To build muscle and burn fat you need to be lifting heavy weights, according to your ability, at least 3x per week concentrating on compound lifts eg squats, deadlifts, bench press, overhead press, lunges etc I’d add in regular core work and some HIIT cardio to get maximum results. You also need to make your training progressively harder for your body to change and develop eg lift slightly heavier each week, take shorter rest periods, do more reps, add sets, perform more complex moves, slow the tempo etc so keeping a training record is useful.
Two more tips I’d advise to make sure you see results are set a goal at the start and chose the correct method to track your progress throughout.
Goal setting should specifically outline what you hope to achieve eg be a dress size 10 by my birthday in September. It should be measurable eg you can fit into a size 10 dress, it should be achievable within the timescale (don’t set yourself up for a fail by aiming for the impossible). It should be relevant eg I am setting this goal so I will feel confident in my clothes happier within myself. Set a deadline for your goal to aim for eg my birthday in 4 months.
Make sure your action steps map towards your goal and always hold it in mind when your motivation wavers.
Progress tracking – in my experience the scales and weighing yourself is never a great way to chart progress if you are dieting and exercising. Take progress photos weekly and go by how your clothes feel plus measurements paint a much truer picture of your progress. Throw the scales away the camera does not lie!
If you’d like me to help you get the results you’ve always dreamed of then fill out the contact form by clicking this link and book your free consultation
https://www.thevegancoach.co/online-coaching/
If you’d like to hear more about why and how to take progress photos follow the links below to my YouTube channel where you’ll also find useful videos on following a calorie deficit, workout videos and mindset tips.
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