Not getting the results you want when you’re putting in so much time and effort into each and every workout?
You’re not alone.
This happens more often than not and can be detrimental to reaching your health and fitness goals, because it can be really disappointing and demotivating when you’re working hard to keep on track, but you’re not seeing results.
Don’t give up!!! No matter what the scale says, what your measurements say, or what you’re seeing in the mirror – you must keep going.
You are never going to reach your health and fitness goals by quitting, so keep exercising daily and opting for healthy foods. You will get there! Maybe not this month, but before you know it.
2.) Be Patient
If you’re not seeing the results you want, take a deep breath and relax. You didn’t put on the weight overnight, so it’s not going to come off in two weeks or one month.
Weight loss takes time and worrying that you’re not getting good enough results is not going to make losing weight any easier. In fact, stressing over it will actually increase cortisol levels, causing you to gain weight. Just continue to track your calories, eat healthy, and exercise.
3.) Be Realistic
If you think you’re not seeing the results you want, you need to make sure you’re being realistic about how quickly you’re going to lose weight. This is one of the most common concerns I am contacted about – people not getting the results they want. But it’s not because they’re not getting good results, it’s because their expectations were unrealistic.
Realistically, you should only lose up to 2lbs of fat per week, otherwise, you’re also losing water and muscle weight. So, that goal of losing 30lbs over the next month? – Totally unrealistic. In other words, you’re not going to get washboard abs or fit into your size 4 jeans from college in one month. Give it time.
4.) Keep Focused
Visualizing your goals is a proven way to help you reach them. If you’re just thinking you’re going to lose weight, you won’t. Instead, really focus on how you want to look and how you’re going to feel when you reach your goal weight, and make that be what you see during your workout…make that be your motivation to push your hardest each and every workout – AND stick to a healthy, whole foods diet.
5.) Be Positive
Your mind is a powerful tool in helping you lose weight. Believe you can, and you will. I know how cliché it sounds, but it is so true. If you start giving into negative thoughts about your image and how you’ll never reach your goal weight, you never will. You set your own limitations, so don’t let your mind control your body. Remember, you can lose weight, and you will lose weight. It just takes time and hard work. Celebrate every little achievement, including that one pound in two weeks.
And don’t let negative friends and family be the ones who decide your destiny. Naysayers are everywhere when you’re trying to be healthy, so don’t let them bring you down. Remember why you’re doing what you’re doing and ignore it.
6.) Keep On Track
Don’t let external forces be your downfall. In other words, And don’t let having a family prevent you from eating well. Instead, make healthy dinners together that you all can enjoy like healthy, homemade veggie pizza or chicken fingers with a side of baked homemade french fries.
And when it comes to having a bad day at work, don’t pass on your workout, pass on Happy Hour. One drink negates all exercise you’ve done or will do for the day, and working out will actually help elevate your mood a lot more than alcohol.
7.) Remember Your Why
I know I say it all the time, but this really is so important. It is one of the best ways to keep you motivated even when you’re not getting the results you expected. Any time I don’t feel like working out and think I’d rather not exercise, I remember why I’m doing this, I push play, and then about five minutes in, I’m having a good time and pushing my hardest. Not every day feels like a great day to work out, but think of it as something you have to do. Make working out and eating healthy a part of your life, not just something you’re making yourself do for the short-term.
8.) Keep Challenging Yourself
Don’t just do your workout – really DO your workout. I know it may feel like you’ve been giving it your all, but sometimes you do hit a plateau or you’re really not pushing your body hard enough to get real results. This doesn’t mean you have to push yourself to the edge of insanity, it just means you need to challenge yourself. If you can talk easily during your workout, you’re not pushing your body hard enough. You should be able to talk, but not really want to because you’re working too hard.
9.) Stop Making Excuses
Making excuses to not work out will just make you feel worse in the long-run and prevent you from getting the results you want. In the past three weeks have you missed more than one workout? Then, you’re making too many excuses.
Excuses may make your unconscious feel okay with skipping the workout for the moment, but you’re only fooling yourself. Be honest and choose an exercise program that realistically fits into your schedule if you’re busy.
When you’re giving yourself reasons not to work out more often than not, make sure to ask yourself if it’s a valid excuse when you’re thinking of missing that workout. Yes, there will be reasons when you miss a workout when life takes an unexpected turn, but don’t let things like getting home 15 minutes late, cleaning the house, or being too tired prevent you from reaching your goals. Instead, give yourself reasons to work out and just do it
10.) Get Support
Having a workout partner, an online workout group, or an online forum where you can connect with others who are doing the exact same thing and facing the exact same issues you are will help keep you going even when you’re not seeing the results you’d expected. Make sure to involve your family in your healthy lifestyle – it will make it that much easier to stick with it even on your bad days.
I hope this helps keep you motivated and sticking with even if you’re not getting the results you’d hoped for, but please let me know if you have any questions. Good luck, and keep going!