I’ve been in the fitness industry for 20 years and one of the most popular questions I get asked is ‘how do I lose weight’? Today I’m going to address this question in relation to the person who is already active. Maybe you workout 3-5 times a week and you are still not seeing that needle on the scale move in the right direction.
Let me start by saying, there is no secret diet or magic pill that will get you the results you want. Our goal at Golden Ape is to teach you healthy, sustainable habits that will move you towards your goals.
There are many reasons that you may not be shedding those unwanted pounds. Here are 3 of the most common reasons why.
1. You are over estimating the amount of calories you’re burning in a workout.
Virtually every cardio machine in the gym gives an estimate of the number of calories you are burning during your workout. There are also many devices that now calculate the amount of calories you burn during a workout. Unfortunately, studies show that these devices may be inaccurate in these calculations… by a LOT. For instance, a study from the University of California found that one of the more popular cardio machines in the gym, the elliptical, over estimates the number of calories burned by 42%! So think twice before you trust the number on the screen to give you permission to grab a donut.
2. You’re underestimating the amount of calories you’re eating.
Now that you’re working out 4 days a week, you are hungrier, therefore you eat more. Working out can make you hungrier, which is not a bad thing! The problem is this: if you already have unhealthy eating habits in place, you are now just eating increased portions of calorie, fat, or carb laden food which may stall results or even cause weight gain.
3. You spend the weekend “un-doing” all of your hard work.
After pushing yourself in the gym all week, it’s easy to give yourself a pass on the weekend to order dessert, eat your favorite snacks, or ask for another bowl of chips and maybe one or….. four margaritas. After all, you earned it, right? There’s certainly nothing wrong with treating yourself once in a while to some yummy food. But people oftentimes underestimate how easy it is to “out-eat” the workouts they did. Breaking this habit requires a mindset shift, from the idea that you “earn unhealthy food choices” to pursuing a lifestyle of health, nutrition, properly fueling the body, and enjoying a few intentional treat meals here and there.
Don’t let poor nutritional habits undo all the hard work you’re putting in at the gym and don’t get discouraged thinking that your exercise isn’t working – trust me, it’s doing wonders for your body! Once you pair good nutritional habits with a solid workout schedule, you will see all the results you’re hoping for.
If you would like nutrition coaching, click HERE to schedule a free nutritional consult.