.Why am I not losing weight? A question we have all asked ourselves at one point. It's so frustrating when you feel like you are doing everything right, but you are not seeing any results.
Here are some checkpoints to help you ensure you are set up for success 80% food/20% exercise You can't rely on exercise alone to see results. Yes, exercise will help burn extra calories and it's good for your health, but if you are eating more than you are burning, you won't see a change in your weight.
Don't overestimate how many calories you burn during exercise Many people think that you burn more calories during exercise than you are. You also can't rely on the workout machines to show you accurate calorie count. Be modest in your calculations.
Don't eat back all the calories you burn during exercise A lot of people use excercise as an excuse to eat more. Have you told yourself "I worked out today so I can eat this", or "I'm going to workout tomorrow, so I can enjoy this treat now"? Think about it - you burn about 250-300 calories (depending on your weight and speed) during a 30 min run, but a meal at a restaurant is about 1000 calories or more....
Don't underestimate how much you eat Are you tracking your calories and meeting the basic guidelines for a healthy diet to ensure you get plenty of vitamins and minerals? It's easy to lose track or underestimate your calorie intake. Make sure you document and track all of your meals - Here is a helpful template
Are you following the right workout routine? Look over your workout routine to make sure you are getting the right mix of cardio and weight training. Cardio is great for weight-loss, but you still need to incorporate strength training to preserve lean muscle. So it's crucial you get a combination of both. To summaries - keep track of your food intake - keep track of your exercise and don't use it as an excuse to overeat - Look over your workout routine to ensure you doing the right mix of exercises
Happy weight-loss and success!