No matter what I do or how little I eat, I’m still not seeing any results! It’s so frustrating.

Sound familiar? It does for me. I hear it all the time from readers and gym members who seem to be doing everything right, and just aren’t seeing definition or results in the mirror. And heck, I’ve experienced myself!

And I feel for ya. I really do! Being a personal trainer isn’t just about helping people lead healthier lives, but it’s about helping them lead happier lives, too. And I can see it in their face – in that moment, they’re not happy. They’re frustrated, beat down, and unsure of themselves.

The very last thing I’d want you to do if you’re in that situation is to throw up your hands and quit saying, “it doesn’t make any difference anyway.” Since limited time and resources prevents me from being there to coach every one of you who has said this, I thought I’d share some of my go-to tips for who are doing everything right, but not seeing results.

1. Inconsistency

As a trainer and health coach, I wish I could drill into my client’s minds that it’s so much better to be frustrated for a short time, while decreasing portions – and maybe even being slightly hungry, than it is to put yourself through months – or even years of frustration. Yes, losing weight is HARD. I get it. I understand! But, would you rather buckle down and do what you need to – consistently – do for 8 -14 weeks (with maybe a maintenance period in there – but that’s another topic for another day) to lose that 10-15 pounds? Or would you rather spend months, years – your entire life working at it half-way?

I know my answer would be to get it out of the way, but it’s easier said than done. It’s all about consistency. Being consistent with your daily workouts. Being consistent with your recovery and getting enough sleep. Being consistent with getting enough food to satiate you, but not too much to interrupt your progress.

It’s also important to be consistent for long enough – and not give up – again. Weight loss is meant to be temporary, and maintenance is just around the corner, you just have to be consistent and persistent until you reach that corner.

2. Eyeballing Portions.

Some of the most nutrient-dense and healthy food is also the most calorie dense food. Eyeballing almond butter can often cost you hundreds of calories, and same goes for avocados, trail mix, and dried fruit. However, it also counts when it comes to less calorie dense foods like fresh fruit, grains, and lean meats.

One serving size of peanut butter. A lot less than I get when I dip a big eating spoon in that jar!

Going even further than that, using a measuring cup can be deceptive! Check out this video by Leigh Peele uncovering the calorie difference between a serving of dry oats measured in a cup vs. measured by weight.

Note: I’ve never had to have a client weight their food. I do have some clients count calories if that’s something that doesn’t get in their head too much, and never for long term.

3. Thinking Your Workout Burns Way More Calories Than it Actually Does.

How much does one 3 mile run burn? Roughly 250-300 calories, depending on speed of the run and build of the person running it. However, it’s incredibly easy to eat those calories back throughout a day’s total calorie consumption. It’s for this reason that I emphasize the physical benefits of cardio much more and before the calorie-burning benefits to my clients.

Cardio remains to be the #1 way to lose weight for obese people according to past and present published journals and studies. However, most people tend to overestimate the amount of calories burned during a cardio session, or at least feel like they burned a ton of calories. Additionally, cardio makes you hungry! You just burned 300 calories in a fairly short amount of time, and your body likes its homeostasis. It wants you to get those calories back, and it does that by sending hunger signals. (Tip: My #1 suggestion for this is to FRONT LOAD your calories. If you wake up and workout on an empty stomach or just a bite or two of food, and then have a somewhat smaller breakfast, there’s a big chance your appetite will come back with a vengeance throughout the rest of the day.)

4. Not Taking Care of Your Diet and Exercise “Pit Falls.”

Most people know their biggest setbacks. I do a drill with my clients who tend to have “triggers” or “pitfalls.” Sit down, brainstorm, and write down 3-5 setbacks that have kept you from reaching your goal time and time again. Then, devise a couple action items/goals for each setback as a strategy not to let it set you back this time.

Is your setback too much going out to eat? Perhaps an action item would be to not suggest eating out for a meal. Another action item might be that whenever someone else asks you to go out to dinner or lunch, you respond by inviting them over for a homemade lunch or dinner instead.

Snacking at night setting you back? Take action to rid the pantry of your favorite nighttime snacking foods!

5. Switching Up Your Exercise Program TOO Much.

-Or not following one at all. I mentioned in Wednesday’s post that it’s OK to miss a workout, or change up some exercises because of your LIFE schedule. Life and family trumps fitness. That said, don’t let workout ADD set you back from reaching your goals. Each and every client I work with follows a smart, progressive workout program designed to take them to their goal in the specified amount of time. If you decide 4 weeks into a program that you’re bored, and switch to a new program, you’re starting back from ground zero!

Or perhaps you’re not following a program at all, just doing whatever workout seems fun that day. You might be doing yourself a disservice there, too, depending on your goals. If what you’re doing now isn’t delivering results, perhaps following a continuous, accelerating workout program would help you.

6. Staying Up Late and Waking Up Early.

Sleep plays a HUGE role in weight loss by regulating the hormones leptin and gherlin,. When you do not get enough sound sleep, leptin hormones drop and gherlin hormones rise. Gherlin is a stress hormone that can lead to food cravings, especially sweets. Leptin helps utilize fat stores for fuel, so when leptin levels drop the body uses more stored sugars than stored fat.

Sleep – and GOOD sleep – is also when your body is recovering from all of those tough workouts you put in at the gym. It’s where all of your hard work pays off. KEY: Get at least seven hours of sound sleep.

Have you ever felt this way? Do you know tends to be your hindrance?

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