If you’re not seeing results, it’s time to reassess and not give up!

Here’s some reasons why you might not be seeing the results you’d hope’d for.

1. You could have reduced spontaneous activity your NEAT (you moved less after exercising).

2. You subconsciously ate more to compensate for the extra activity (this happens).

3. You’re trying too hard – if you’ve combined extra activity with a diet that’s restricting your calorie intake severely your metabolism will slow down causing your body to use muscle for energy. The lower your muscle mass the slower your metabolism.

4. You’re not fuelling the body. You need to fuel the body appropriately with fat, carbs and protein. A well balanced diet and portion control will provide you with this.

5. You’re rewarding yourself consciously or subconsciously with food or rest after a hard and challenging session. (this happens a lot, see note 2 and 3).

6. You could have fallen into the all or nothing scenario. Setting yourself up to do too much and having high expectations.

Firstly consider how you’re assessing your results, do you have a plan, do you have small achievable goals that you can monitor, how are you monitoring them.

Don’t give up, reassess your goals. Be aware of your activity levels and nutrition. Make small changes if needed. Give it time, it might take longer than you think. The extremity of anything will always determine the outcome.

Be patient! You will get there! đź’•đź‘Ť

 

 

 

Diet and exercise needn’t be confusing or expensive!

We’re bombarded with diets being promoted everywhere, in magazines, newspapers, on the TV, internet and social media. Creating confusion and the potential to make it far too difficult and in some cases undoing all the hard work that you’re putting in. The diet industry is huge and often won’t have your best interests at heart.

Be wary of fad diets, diets that eliminate whole food groups and extreme calorific deficits. Successful weight loss/maintenance requires a long term solution, not a quick fix. Sorry!

Fuel & recover appropriately around exercise to avoid injury, fatigue and promote the quality of adaptations to the body that come from exercise.

Include protein at meals and snacks to help manage appetite and reduce muscle loss.

Limit (note limit and not abolish) high energy foods such as alcohol, chocolate, cake, take-aways, desserts etc. These are not bad foods, the quantity of them is, as with anything too much will have a consequence but by abolishing them you may be setting yourself up for or confirming an unhealthy relationship with food.

Be mindful of eating and true hunger, not boredom or habit.

Be patient and persistent! Results don’t happen overnight.

Small achievable changes over a period of weeks and months are the key to success. Try not to do too much too soon. Increase and progress with your exercise intensity and time gradually.

Just because something worked for your friend, neighbour or family member doesn’t mean it will work for you. We are all unique in our likes, dislikes, tastes, beliefs, desires etc.

Creating a negative energy balance where more energy is used than consumed by the body is the only way. There are many ways to achieve a negative energy balance and often diets promote some drastic measures to do this. This may result in some quick weight loss initially, but unfortunately, this loss is usually short term and unsustainable for the most, the weight lost will usually pile back on.

YOU are the best person to decide what’s best for You, when and how are you going to create a negative energy balance.

The extremity of your diet and exercise plan will always determine the outcome.

Got a question or need help? Get in touch!

 

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