Why is that after doing regular exercise I’m still flabby and not losing weight?

Food consumption and macronutrient count is very important for weight loss results

There are many reasons why weight loss and muscle tone isn’t happening for you. This is probably a lot of peoples despair, and hopefully I can get to the core reason for your, providing a solution to move forward with.

5 reasons why your body isn’t changing shape when exercising

  1. You’re diet isn’t in line with your goals. It takes more than just training in the gym to actually lose weight. The most important part of weight loss is the magic happening in your kitchen. What are you eating? How much are you eating? Are you snacking and eating out regularly? These all have a profound impact on their results staring you in the mirror. It’s important to have a diet based on the proper macronutrient breakdown of fats, protein and carbs. Refined sugars and carbs are not included in this mix. Avoid them completely. The focus on on natural, healthy and real food all the time. Write down what you eat on a daily basis. When you really look at what you’re eating, ask yourself – “Is this in line with me achieving my weight loss and body reshaping goals?” If not, it must be changed as soon as possible.
  2. You’re not exercising properly. Isolated exercise and stead state cardio isn’t as effective as proper weight training and HIIT. In order for your body to change shape, your metabolism to increase and to lose body fat, we have to make sure that we are lifting weight properly, and using HIIT to our advantage. For beginners, I know this can be challenging. Some of you may not know what to do in the gym, and how to lift weights properly. My advice for this is to save yourself the time and get a proper trainer that can show you what to do, how to do it, and slowly coach you into being able to do it all yourself down the line. Trainers also help you with your food plans, give you motivation, and are there for you when the going get’s tough. Yes they cost money, but they are an investment in your health and wellbeing – therefore worth their weight in gold.
  3. Control your portions. many people do not realise how much they should be eating in order to lose weight. We also greatly overestimate how many calories we burn in our training session. This is why it’s important to discover how many macronutrients you require at every meal, and making the necessary adjustments. In order to lose body fat, we need to create a calorie deficit over time. Yes, this does take a bit of hard work and some patience, but it’s well worth the effort long term. There are many macronutrient calculators online that can help you. Type in your number and see how much protein, fat and carbs you need daily, in order to lose weight. This is the most effective and easiest strategy there is.
  4. You aren’t getting enough sleep. Sleep is key to cell regeneration and proper brain functioning. When we lack sleep, we are more likely to make poor food choices during the day, and not have the energy to train in the gym at our full capacity. There are also a cascade of health issues involved in lack of sleep. Your best bet is to try and get to sleep at the same time daily, as well as getting up in the morning. Allow yourself at least an hour of some kind of bedtime routine, just as little children do. Spend some time to unwind with a bath, listen to relaxing music, read a book or burn some essential oil candles. Do what works best for you, and allow this wind down time.
  5. You are stressed all the time. Stress is a big inhibitor of muscle growth and fat loss. We live in a society now where stress is a general part of life, and something we can’t seem to avoid at all. Because you cannot change your surroundings, I recommend changing how you react to what’s happening around you. Change your belief systems and the way you view things. Opt for some meditation, yoga or pilates classes to really centre your thoughts and quieten the mind. Keep a journal to let out all your feelings, dreams and desires. Write it down and get it all out of your system. Call a friend to have a discussion about something bothering you. There are many ways you can learn slowly, to cope with stressors. If all else fails, change your surroundings, your job or disregard the person/s causing you the most stress. life is too short to feel like this on a daily basis.

I do hope these bite size tips will help you discover what may be holding you back from weight loss and re-shaping your body. Please feel free to contact me if you have any questions.
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