Nothing is more frustrating than working diligently at something and not getting the results you were expecting. Part of the new hustle philosophy is striving for daily improvement to reach world class levels in every aspect of our lives.
As a Certified Personal Trainer with a Bachelor’s Degree in Exercise Science, the #1 complaint I hear from people is – “I’ve changed my lifestyle, I’m working out and eating healthier – why am I not losing weight?”
Everyone is different. Though we all metabolize fat and have the capacity to lose weight – it’s a lot easier for some than others. You have to take in to account your genetics, your lifestyle and the intensity of your workouts. Certain medical conditions can also contribute to this problem, which I’ll touch on later in this post. If you enjoy this post you may also be interested in the 10 best reasons why you should exercise as well.
Enough rambling, here are 11 of the most common reasons you aren’t shedding the extra baggage:
1. You’re not working out hard enough
The #1 reason that people aren’t losing weight that they aren’t pushing themselves hard enough during their workouts. This applies to beginners as well as those that have been at it for a while and have hit a plateau. If you’re taking it easy and not pushing yourself beyond your comfort levels in any workout, you’re going to see proportionate results – minimal and mediocre.
2. Your body is getting used to the same routine
A vital piece of information to those stuck in a weight lose plateau. If you’re doing the same thing day after day, your body adjusts to the exertion and type of exercise that you are implementing. You won’t lose weight as quickly and your body responds slower than if you were to mix up your routines. Try some kickboxing; take a spinning class – whatever it takes to switch it up.
3. You’re eating too much
This seems like a no brainer, but it’s also the one that people struggle with the most. If you’ve taken the steps to begin exercising – you must also change your dietary habits in order to increase the speed at which you see results. There are 500 different diets and philosophies out there about what you should be eating – but I like to break it down simply: if you’re taking in more calories than you burn on a daily basis – you’re going to gain weight. Same thing vice-versa. Remember that before you order those french fries.
4. You don’t include strength training in your workouts
This is a key point to consider: if you’re not including resistance training in your workout routine you’re missing out on a number of benefits. Keep up the cardio: but 2-3 days out of the week try to squeeze in 3-4 exercises incorporating resistance training. You can even do circuit training to reap the cardio benefits and the resistance training benefits. The reasons are too numerous to list – but it boils down to this: the more lean muscle mass you have, the more calories you burn resting, exercising and sleeping. How? Muscles need energy, so the more you have – the more energy they need – even while doing nothing. Your body becomes a fat burning machine when you start incorporating strength training – which is why it is a necessity.
5. You’re not getting enough sleep
Studies have shown that people who sleep at least 7 hours a night are less likely to gain weight than people who sleep 5 hours a night. Why? Lack of sleep can affect normal secretion of the cortisol hormone – which regulates your appetite. Additionally, sleeping less makes you cranky, depressed and not very motivated to go out and get in a workout. It also increases your stress levels, which is our next reason. So get your Z’s.
6. You’re too stressed out
You may be pushing yourself beyond your comfort zone, sleeping great and eating healthy – and STILL not losing weight. Just like lack of sleep, this causes a disturbance in your cortisol levels (which has also been shown to promote storage of body fat in the abdominal region). It is vital to schedule relaxation time for yourself, especially during stressful times – ‘don’t forget to smell the roses’ as they say (more on this in another post).
7. You’re not consistent with your workouts or diet
Consistency is key. Exercising and healthy eating must become a daily habit in order to see the most efficient results in your physical self. Just like everything else, you get back what you give. Stay committed, stay true – workout on those days you don’t feel like it – and the results you desire will soon follow.
8. You think the pills and machines they sell on TV really work
People, please hear me out here if you hear me on nothing else. If there was a magic pill or exercise machine sold on a TV infomercial that truly works – not only would the entire world be using it – but obesity would not be a leading cause of preventable death. They simply don’t work – and a lot of pills contain dangerous ingredients not approved by the FDA. Don’t believe the commercials, don’t believe the hype – all you need is a determined individual and a lot of perspiration.
9. You’re expecting results faster than your body can deliver
Like I stated in the preface of this post – every body is different. Some people have insanely high metabolisms that allow them to eat whatever they want, and others really have to watch what goes down the hatch. Experts recommend you don’t lose more than 1-2 lbs. per week to maintain optimum health. So don’t worry if you haven’t lost 10 lbs after a month of exercising – just keep it up and know that the results will come. For some it may be weeks, for some it may be months – just don’t stop!
10. You may have a medical condition
While extremely rare, some people have a medical condition that may prevent them from losing weight normally. If you have indisputably been following a workout routine and diet and are still not losing weight – see your doctor. Conditions such as thyroid disease can cause a decrease in metabolism leading to weight gain. Additionally, some prescription medications also have a weight gain affect on people.
11. You’ve hit a plateau
I’ve mentioned this in earlier points, but thought it would be important to key it as a category itself. I’ve experienced this on numerous occasions. You’re working out consistently, have been seeing the results you want – but all of a sudden can’t drop another pound or develop any new muscle no matter how hard you work. The key to remember here again is variety – switch up your routine – shock your body. Go swimming for the week instead of running the treadmil. Additionally, don’t be scared to have a “cheat day” (no more than once a week maximum), where you eat all the bad stuff you’ve been avoiding – just don’t go overboard. This will temporarily spike your metabolism levels to assist in increased fat consumption throughout the week.
The most important thing to remember about losing weight is that it is a long, hard road to travel. You must maintain swagger, determination and always keep in mind that every day you workout is one day closer to achieving the body image of your dreams.
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