There is nothing more frustrating than working hard in the gym all week, jumping on the scale and seeing nothings has changed. Quite frankly, it's disheartening and can make you want to give up and return to your old habits quicker than fast.
Before you do that just consider these 4 reasons which might help explain why you're not seeing the results you'd hoped for.
1. You only do cardio or weights
You need to do both! Weight training is great for building muscle tone and changing your shape, whilst elevating your heart rate with a good cardio session, burns calories and reduces your overall body fat percentage. Simply favouring one over the other will not get you the results you want.
Aim for at least two weight sessions a week and two cardio sessions a week.
2. You're not eating carbs
Eliminating carbs from your diet is not sustainable and can trigger binging episodes, plus you miss out on vital nutrients contained in fruits, grains and pulses.
Rather eat a whole food diet that includes wholemeal grains (brown rice, barley, oats), pseudo-grains (quinoa, amaranth, buckwheat), beans, sweet potato and whole fruits (with all the fibre in-tacked - rather than juice without the fibre).
Eat your carbs at the same time everyday and your body will quickly get used to being adequately fuelled and will use the carbs for fuel!
3. You've become complacent
You workout four to five times a week, but you don't really show up to your workouts. You're checking your phone, taking long breaks, coasting through your workouts or just doing the same old workout.
Switch up your workouts by making sure they change every few days and give it your all for 40 minutes rather than coasting along for an hour.
4. You're stuck in a deprivation mindset
You're focusing on the foods you can't eat and frantically count calories in and calories out. This mindset leads to you feeling deprived and ultimately leads to blowouts on the weekends or late at night.
Skip faux foods like meal replacement shakes, eat real food and consider working on your mindset not just your nutrition and exercise...in the long-term, it's your mindset that will lead to long term health and happiness that you can sustain!
P.S. Also try taking photos to track your progress, rather than just weighing yourself.