From experience, I will say that I know what it feels like to “feel” like you are doing everything right but not getting the results you want. Many times I have had to own it, take responsibility and dig deep to find what was in the way of my goals. Here are a few things that seem “right” but can hinder results.
Exercising too much. The trouble with too much exercise is the more you do, the more you need to do to maintain and get results. I am all about the least effective does when it comes to exercise. What do I need to do to get results with the least work/time possible? Can I condense more work into less time rather than exercising for hours on end? I can! Exercising TOO much, with eating TOO little also sets us up for hormonal imbalance. When was the last time you decided to get strict, exercise more, eat less and it actually worked and lasted? I train in the weight room 3-4 days a week with a short metabolic bout at the end (6 minutes or less). Everything else I do is “fun” for me. Yoga, pilates, swim or hike to name a few. I find these activities to be more relaxing and restorative than consider exercise.
Overdoing healthy foods. For me foods like peanut butter, eggs, turkey chili and sweet potatoes are all great choices but eating them in high consumption will not help me reach my goals just because they are healthy. Do I eat these things often? Absolutely! This fabulous egg and bacon dish below is fine in moderation but probably not best to eat the whole thing. Also foods like gluten free cookies, low fat yogurt, and paleo bars all give us a sense of being healthy but can negatively affect the results you are seeking.
Feeling successful if you are starving. I heard this comment from 3 clients over the course of a week awhile back and just said. “You what?” (Like rachel from friends. 2:10 in to the clip here , or watch the whole thing for a good laugh). Anyways, I have learned that people associate feeling really hungry/starving with being successful in weight/fat loss mode. A couple things here. This can set you up for binging later, increase your stress levels (if you experience chronic stress in life this is especially NOT a good idea) and can potentially slow your metabolism depending on certain factors. I am not a huge advocate against skipping meals…if it works for you. If you have fat to lose and goals to reach and skip meals on a regular basis, the proof is there that is does not work for you. If you skip means, have high energy and have great results, go for it. But if you are really hungry or starving, you body is truly requesting fuel. Please eat.
Justifying your choices. This is referred to as the health halo. For some reason we feel better when we justify our food choices. You ate a salad for dinner so it is ok you had dessert. You didn’t eat all day so it is ok that you had 4 drinks at dinner. You worked out so you deserve that burger. Now there is nothing wrong with dessert, drinks or burgers. It is the association we put with them. So lets rephrase them. You are eating dessert because you want it, you had 4 drinks because you decide to, and you didn’t earn that burger you are just eating it.
You are too impatient. But I want it now! ( You can look up that Willy Wonka video on your own. Phrases just keep coming to me to day as I want it to sound as you are reading it). Doing a quick detox or super strict diet gives us results sooner, it does. The problem is, it doesn’t last and most of us want lasting results. Envision yourself in 3 months, knowing that you stressed out for 21 days to lose weight and you did and now you gained it all back. I would rather look back over the course of the year with results instead of a glimpse of them coming and going. A year is really not that long when you compare it to a lifetime.
You do not trust the process. You dont trust your workouts will get you to wear you want to be because you do not see results now. You do not think a month of eating healthy and moderately and a 3 lb weight loss will eventually lead to a 20 lb weight loss. Think of weight loss like a child learning to walk. They don’t go from laying on their back to running around the house in a matter of weeks, though it may seem like that. It is a slow, consistent, deliberate process filled with trial and error. Do kids never not learn how to walk? Rare cases I am sure, but they use their stop-ed-info mindset, to keep going and keep trying until they get to where they want to be.
The point being that small, consistent habits, day in, day out, with a little bit of failing, learning and sticking with it, go along way!
Can you learn to trust the process?
Can you implement patience?
Are you justifying food in certain situations?
Are you using food as reward or punishment?
Can you find ways to exercises less but more intensely?
These are great questions to ask yourself! Take an inventory about what is and isn’t working for you and please eat when you are hungry! 🙂