Weight Loss Not Happening? 5 Reasons Why (And How To Fix It)
This post is gonna sound HARSH…. its just rude. But it needs to be said. This is for all of you who have lost weight but failed to keep it off… or have got some progress but can’t get to that finish line.
You need to read this ’cause no one else is gonna tell you. Most trainers and coaches wanna cater to “what you want” instead of guiding you towards what you need… and sometimes that is simply some wise words.
Below are 5 scenarios which I have identified as being hurdles. These are the scenarios which I see every day… things my own clients often get stuck on.
Let’s dig in of why you are stuck at your weight and cannot get the fat off:
Scenario One: Yo- Yo Dieting (…and “dieting” in general)
How many of you are guilty of going on fad diets?? The “Beyonce” Approved Maple syrup and cayenne pepper diet? The 3 Day Fix? Ketogenic diets? Low Carb? Atkins? Does it all ring a bell? ?
If you are STILL dieting aka looking for a quick fix, then STOP IT. And stop it quick. Our bodies are much more complicated than cayenne pepper and maple syrup. It needs NUTRIENTS… vitamins, minerals, enzymes, amino acids, and the best of all CALORIES. Yup, those scary things that you are trying to avoid? Guess what, your body needs it. Your brain, heart, organs and muscle all need calories (…and carbs very specifically). And going on these crash diets is not the solution. In fact, if you’ve been going the calorie- cutting, nutrient cutting, fat/ carb/ whatever CUTTING way you have already wrecked your body and your metabolism. Cutting fat/ carbs/ calories is not the solution.
How to Fix It:
First off, ween yourself off whatever fad diet you are on but don’t just start adding a zillion calories back into your diet… you will blow up bigger than a blow fish!?
Your body needs time to adjust back into the caloric increase. My suggestion would be slowly re-introduced foods (and by that I mean whole, plant based, nutrient rich foods) back into your diet. Your best bet is to consult with a holistic nutritionist or naturopath and put together a plan. A plan that is based around getting NUTRIENTS into your body. If you are the type of person who goes on/ off diets for months or years, chances are you’ve slowed your metabolism and will need to take sometimes revving it back up to normal. This doesn’t mean you are doomed, it means you need to give it time and most importantly you need to learn how to adapt healthier eating habits.
Scenario Two: Going SUPER Low Calorie For Longer Than Two Weeks
Ok, so I think many of us are guilty of this! You know, slashing out anything and everything and eating like 1200 calories juuuust to fit into that dress. (Procrastination is horrible isn’t it?) Perhaps even you’ve followed a super low-calorie diet program (think all the Dr. Pun’s and Dr. Bernstein type programs where your calories are DRASTICALLY slashed). Let me tell you, going super low cal is a QUICK fix and not healthy or good for long term weight loss. When you drastically cut calories out not you are not only are you slashing much-needed nutrients, you are also DESTROYING your metabolism. So if you, unfortunately, have fallen victim to the low cal thing, you gotta take a second to reverse the damage. Chances are if you’ve done the super low cal thing for a while and try to eat somewhat “normal” again, your body will fight back….and fight back with VENGEANCE! That means you will probably gain the weight you lost plus more…
How To Fix:
Just like the yo-yo dieting scenario, you gotta slowly add calories back into your diet. Seek guidance from a trusted holistic nutritionist or a naturopath and learn how to prepare and eat foods that provide nutrients. Be honest with yourself and be willing to really LEARN what whole foods are and what you can do get your metabolism back! Yup, it will take some adjusting… but know that knowledge is POWER. I would even suggest taking a cooking class, or hiring a meal prep company or seeking our advice on how to grocery shop.
Scenario Three: You Are Looking For A Quick Fix
Let me ask you something, how long did it take you to put on that extra 10, 15, 20 or 40 lbs? Chances are it didn’t keep up overnight. And so thinking you can take it off overnight is equally foolish! Give yourself TIME. Healthy weight loss is about 1 to 2 lbs per week. Yup, that’s IT. Remember the thing about metabolism I mentioned above? It plays a part here too. If you try to lose weight too fast, chances are it’s gonna strip away your muscle and destroy your metabolism. Be realistic, give yourself time.
How To Fix It:
…simple, be patient! Write down your goals with a realistic time line. Then break down all the steps you need to get there. Again, coaches can help you along with this!
Scenario Four: You Are Not Consistent
Here is a story that may resonate with you. You join the gym. Perhaps even sign up with a trainer! You are excited! You can do this you tell yourself! And so you do. For the first four weeks, you go in and put in work three days… sometimes you even workout four and five times a week. But after the first month, you start getting “busy”… you start falling back into bad habits. You start skipping workouts… but the third or fourth month you are down to one to two workouts per week. And by the time the fifth month rolls around, you have a second wind and come back and try to get back into three days a week. But by then you are discouraged…. sounds familiar? It’s because we ALL go through it.
My motto has alway been: exercise is and should be like BRUSHING YOUR TEETH. It should be a habit… not something you do when you feel like…. or when you do once in a while because you are about to go on vacation. Reframe the way you THINK about exercise! Join some fun fitness classes (like Hourglass Workout — yes, I am shameless!)
Let me be VERY clear on this. If you want results you need to take your time. I think everyone need to give themselves at LEAST three months to see some results. And most people actually do get stronger, faster, healthier, leaner week by week but often times dismiss their progress because they do not have their “dream bod” yet. Dream bodies are not made in four weeks. Muscle does not grow in six weeks…. 20 lbs doesn’t just disappear off your body.
How to Fix it:
First and foremost, get yourself a deadline, a timeline and some clearly set goals are not JUST focused on numbers. For example, a goal would be getting to the gym three days a week by the end of the month and making it a habit. It could be losing 10lbs but being able to do pushups.
Stay consistent by making exercise a fun, daily habit! In University (when I first started weight lifting I used to religiously go to the gym after my classes were done. And I mean religiously. I would not skip a day. Rain, the sunshine, party, meeting… it would all be scheduled AROUND my workout times. Yup, it pissed off a few people (… I mean how dare I skip dinner plans or come late to a party) but it got me on the path to good health (…and an awesome career!). Let me put this to you another way: take your workouts as seriously as you take your job. You get up each and every day, on time and go to work. At work, you are focused and dedicated. You plan your meetings, schedule your phone calls, answer back emails and nail those deadlines. Your workouts and health are NO DIFFERENT. In fact, I will argue that it’s even more important because if you lose your health, you may have to stop working altogether. Health is MONEY. You want to continue making money, take care of your body.
Stay consistent by making exercise a fun, daily habit! In University, when I first started picking up weight training I used to religiously go to the gym after my classes were done. And I mean religiously. I would not skip a day. Rain, the sunshine, party, meeting… it would all be scheduled AROUND my workout times. Yup, it pissed off a few people (… I mean how dare I skip dinner plans or come late to a party) but it got me on the path to good health. Let me put this to you another way: take your workouts as seriously as you take your job. You get up each and every day, on time and go to work. At work, you are focused and dedicated. You plan your meeting, schedule your phone, answer back emails and nail that deadline. Your workouts and health are NO DIFFERENT. In fact, I will argue that it’s even more important because if you lose your health, you may have to skip work… you may, in fact, have to stop working altogether. Health is MONEY. You want to continue making money, take care of your body.
Scenario Four: You Do Not Give It Enough Time
This one kinda blends in with the last two points. Like mentioned above you need to be consistent day in and day out to see results. But moreover, you need to give it time. Those of you who think “ok so I will do this diet or this program for X amount of days/ weeks and then I can go back to my old ways” have it ALL wrong. And I mean ALL WRONG. This isn’t a game or race. Wanna you be healthy? You wanna lose the weight for GOOD? Then you need to give it time and build new, PERMANENT habits. And this is def much easier said than done. The trick is to find or build a supportive environment (or a system) and think about long-term health, not just short-sighted goals.
Aim to remove unhealthy foods out of your diet for good. I mean you can’t temporarily quit smoking if you wanna get healthy, so why TEMPORARILY remove sugary drinks, refined grains, hormone laden dairy, food colouring, and mercury infested fish? There is no difference. If something is harmful and you KNOW it’s harmful to your body, you have to ax it out … and ax it out forever.
This is my BIGGEST advice: make a plan for PERMANENT changes. Yes, that takes time, takes organization, and scheduling and preparation… may require a trainer or a nutritionist or a coach. But as long as you have the mentality of a quick fix, you will never be successful.
Education and preparation are the key to long-term success. And don’t short change yourself… celebrate all the little victories. Getting fit and healthy will take time so enjoy the process and journey.
xo, Ruby ✌️