Losing weight is not as complicated as we make it out to be.
I’m not saying it’s easy. But, there IS a formula that WILL ALWAYS work if you follow it correctly.
And there are 3 very common reasons why most people don’t see results.
Let's get right into it, shall we?
Reason #1: Miscalculating Your Calories
While counting your calories may seem like a burden, especially at first, doing this can shed light on why you’re not seeing the results you're looking for.
We tend to believe we’re eating fewer calories than we really are, which can be super confusing when you don’t see the changes in your figure.
I highly recommend tracking your calorie consumption at least for the first week or two to get an idea of how much you’re really consuming on average.
In order to calculate how many calories you should be consuming, I've created a calculator for you to figure it out in less than 30 seconds!
That's it, ladies! The formula for weight loss / weight gain.
Feel free to contact me if you have any questions about this.
To track your calories, I recommend using an app called MyFitnessPal. I've used it for years, and it's super easy to use!
Let's move on...
Reason #2: Stress
Stress can have a direct effect on your waistline.
The two main ways stress adds on the extra pounds is: inflammation and increased appetite.
Inflammation is the body’s natural way of defending itself. It aims to heal and protect itself.
Although it can be a normal reaction to certain conditions, when chronic stress presents itself inflammation can go BEYOND what is considered normal.
When that happens, our bodies can’t heal properly. Not to mention, cortisol—the stress hormone—promotes body fat by increasing the body’s tendency to store excess fat.
High levels of cortisol can also fuel your appetite and increase food cravings, which can then lead to weight gain. Think of this as stress eating.
And, let's face it. When stressed, we’re more likely to reach for “comfort” foods rather than healthier choices.
I see you drooling.
I highly recommend finding a way to manage your stress levels throughout the day. And, no, this doesn't mean you have to do 1 hour of meditation daily!
Do what works for you.
There are many ways to manage stress:
- Get more sleep
- Practice deep breathing
- Get a massage
- Take a hot bath
- Take breaks during the day
- Make time for things you love (hobbies, etc.)
- Spend time with people you love
My favorite meditation apps are Aura and Calm. You can either use their free version to get shorter meditations, or buy a subscription and get access to longer meditations. As of right now, I use the free versions, and also sometimes search for meditations on YouTube!
Reason #3: Discipline
A lack of discipline is way more common than you probably think.
As a personal trainer, I’ve come across too many people who think one week of intense exercise followed by returning back to their regular eating and exercise habits will give them the results they want.
This. Is. Not. Possible.
Achieving your fitness goals requires consistency and patience. Consistency and patience requires discipline. Discipline is necessary to create healthy eating & exercise habits.
I know the thought of getting into a fitness and health routine can seem daunting. I’ve certainly fallen out of it, and have had trouble getting back into it. We all have.
My advice: love and respect yourself enough to start.
Book an appointment with yourself, as you would with other people. Add your appointment to your Google Calendar and set a 1 hour reminder.
There’s no need to decide you’re going to start by doing 1-hour sessions and cutting out sugar entirely. Slow and steady wins the race, right?
Start by telling yourself you’ll book 3 appointments with yourself this week, for 15 minutes each, and you’ll cut your sugar intake by 20%.
And go from there.
There is no race or competition here. If you screw up, so what? Start again.
Don’t judge yourself.
I hope you found this information to be useful. Let's keep this conversation going! I want to hear your thoughts AND most importantly, your progress and struggles. Comment below!