Why am I not seeing any weight loss?

So you have started your health and fitness journey, you have started eating healthy and working out. It has been 3 months but you still have seen no shift in the scales. Frustrating right!

You start to think there is something wrong with you or that this doesn’t work so you end up giving up and heading back to square one, only to retry in 6 months time when summer starts to rear its head

So what could be going wrong?

Below I will cover 3 reasons & tips that may be holding you back from change

Diet

You may be eating healthy (which is great) but you are not aware of your portion sizes. You think you know what 20g of peanut butter is but in reality is actually a lot less than you think.

What can I do?

Spending a week weighing your fats/carbs and proteins can help give you an understanding of the portion sizes. Using a tool such as MyFitnessPal or even keeping a physical food diary can help you understand this.

Cardio

Your movement is low, you may be doing an hour workout 4 days a week but outside of that you are sedentary, so the amount you are eating puts you into a maintaining phase (not losing or gaining weight). A great way to tackle this is to increase your step count, if you have a step tracker, or walk for 30-40mins a day.

Awareness

You have actually changed your body. The scales can only say so much, some people lose 1-3kgs but there body shape changes immensely. So taking progress pictures can help you identify any changes that are occurring

To summarize:

1. Track and weigh your food for a week or more
2. Increase your step count/daily walks
3. Take progress pictures and look for change outside of the scale

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