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This is a very common question and the answer is not always one size fits all. However, in my answer here, I’ll talk about the most common of the reasons why weight loss seems to stall.
The first thing you need to remember is this is a long term process. So if you’re saying this after only 3 to 4 weeks, give it a little longer. Some women are different and it might just take you a little longer to get the engine going.
However, 3 to 4 weeks should be enough time to see some significant results. But let’s look into some details and maybe you might find the reasons that can help you break your plateau.
1. Has Your Nutrition Really Improved?
One of the biggest reasons I see is many women start the exercise side of the equation with passion. However, the nutrition side doesn’t quite make that change.
It’s easy to keep putting it off too, especially when you’re working out. But if you’re like most women you need to get the nutritional changes going. Just small ones to start.
The best thing you can do is track your diet for a week. Track everything you eat and when you eat it. It’s very possible the problem could be you’re not eating enough food. When trying to lose weight, this is actually a very real issue.
I’ve talked a lot in the past about fulcrum foods. Find yours by tracking and get rid of them. Things should change very quickly when you do this.
2. Are You Changing Your Workout Routines?
You are probably stuck in a workout plateau. The most common thing I see is women stuck running over and over again. The only change is they continue to run further and further, to a point.
Running is great. Don’t get me wrong. But you need to build some lean muscle mass. You need to shock your body consistently to provoke change. The human body is AMAZING with it’s ability to adapt to stimulus. It really is astounding but it doesn’t take much to keep it guessing and as you keep things changing, you’ll never settle into a plateau.
Here is the typical big fundamental shift you should make. Strength training should become the foundation of your workout life. Running can support this for you from an off day perspective. The strength training will also really help your running too.
This is the biggest change and most positive you can make. The changes to your body and your mind when you start to add strength is incredible. Get involved with Fit Women’s Weekly and by the end of just 3 months, you’ll see precisely what I mean.
3. How Much Are You Eating?
We briefly mentioned this but it’s important to mention again. When you’re trying to lose weight, it’s so easy to not eat enough. When you don’t eat enough, your body will pack on fat and burn muscle.
Here’s what’s going on… when you restrict big energy from your body, it needs to get some to keep functioning. Plus your body is thinking things are all messed up so it better store some energy too right?
Well the only energy source that is easy to store and nearly endless is fat. So it starts to pack on fat for energy. But it still needs to burn some energy and it doesn’t want to burn the fat it’s been storing, after all it needs to make sure it can function. So it will start to burn muscle mass for energy. After all building muscle mass is hard compared to storing fat. You have to eat right and exercise and that is not really happening.
So you lose weight due to lean muscle mass going down. Remember that lean muscle weighs more than fat. But fat keeps coming on. Why do you think you feel so tired and lethargic?
So for many women, eating more can actually help you lose weight. Eat more. Exercise properly. Don’t think you’re getting fat because you’re not.
Just think about that.
4. Are You Insanely Stressed Out?
Stress can really affect the body in some pretty bad ways. Stress is both really good and bad. After all, it’s stress that causes your body to change and adapt and lose weight.
But too much emotional stress that is really negative can cause you to have a really hard time losing weight. Too much stress can cause cortisol to jack up and cortisol will store fat for energy and burn muscle… that is excessive cortisol.
Stress can also cause you to want to break your nutritional goals as well. It can cause you to eat too much or for many people, it can cause you to not eat.
You have to manage your stress and exercise is a really great way to do this. I love to get a good workout in and really push myself. This burns off that excessive stress and makes my mind feel new. It works even better when I listen to an uplifting book or story while I’m exercising.
So Why Aren’t You Losing Weight?
I hope these helped you take a look at your specific situation. I hope you had a couple moments where you though were like… yes, that is so me.
You can make these changes. You are not destined to stay where you are. The best thing you can do is get into using a program like Fit Women’s Weekly.
This is will just help with the fundamentals of exercise and nutrition. But it’s also really heavy on support and motivation too. To keep you going and feeling really good about it.
Let me know what other questions you have.
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