Updated: Sep 29, 2020
There's nothing worse than doing hours of exercise and eating clean foods, only to find you're not seeing the results you want. It can be disheartening and makes you want to give up at times. So, here are the top reasons you're not seeing results!
1. You're not in a calorie deficit.
This is the big one. In order to lose weight, you need to be burning more calories than what you're consuming. For example, If you're eating 2000 calories per day, but your body is only burning 1700 calories per day, you're going to gain weight. While this is ideal for those focussed on building muscle, you need to be in a calorie deficit to lose body fat. To find out how many calories you should consume each day, head to my website, and use the Macro Calculator - marleejaynne.com
2. You're eating highly processed foods
I am 100% for flexible dieting and macro tracking, but that doesn't mean go out and eat whatever you want as long as it "fits your macros". Highly processed foods are harder to digest, can cause severe bloating, and can lead to gut problems. Stick to the 80/20 rule of 80% natural foods and 20% treat foods. Balance is key!
3. You're not sleeping well
You may not know it, but sleep plays a huge role in our body's recovery. Studies have shown that not getting enough sleep also slows down your metabolism, and increases your appetite!
4. You're stressed
Stress and weight gain go hand in hand. Stress has been shown to increase the production of cortisol, increasing appetite, and encouraging abdominal fat storage.
5. Your workouts aren't really workouts
Exercise is a great tool for weight loss, but if you're not challenging yourself, you're not changing yourself. Try increasing your weight, taking shorter breaks, and upping the intensity.
6. Taking weekends off
I'm sorry to say this, but weight loss is a full-time job. There is no point putting in the work Monday to Friday and then binge eating all weekend. Although you may not gain weight by doing this, you're not going to lose it either. My advice - take a look at your standard weekend. What do you do? Who do you see? Then, allow yourself a 2-3 hours window to eat the foods you want. Not a minute more! By doing this you've turned your 48 hours cheat weekend into a 3 hours cheat meal.
7. Lastly, you're not being consistent
This really ties in to point 6. Change doesn't happen in 1 week, or 1 month. It takes time. If you're doing all of the above, and haven't seen any changes after 12 weeks, then you deserve to be upset, and it may be worth speaking to your doctor about. I think we all know deep down if we are putting in the work and deserve to lose weight, or if we are only doing half the job. To see results, you need to dedicate yourself to your goal.
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