10 Reasons You’re Not Losing Weight and How to Fix Them
Over half of Americans say they’re trying to lose weight. It can often feel like you’re doing everything right, but you’re not losing weight.
You’ve tried the most recent fad diet and committed to a rigorous exercise regime, but the pounds aren’t shifting.
The answer has to be somewhere. Don’t give up just yet!
Instead, find out why losing weight is hard and what you can do to fix it. Check it out below!
1. Not Getting Enough Protein
If you’re having a hard time losing weight, then you could still be eating the wrong things.
Even if you’ve reduced your overall consumption, you might need to increase your protein intake. You want to lose fat, not muscle.
People who eat a protein-rich diet (between 15 and 25% of overall calories) store nearly 50% of excess calories as muscle rather than fat. If your diet consists of only 5% proteins, then 95% of your excess calories are stored as fat, not muscle.
So make sure you’re eating plenty of eggs, lean meats, and legumes in your diet.
Apparently, 80% of working Americans don’t drink enough water on a regular basis. You may be eating great, but are you drinking enough water?
After all, up to 65% of the human body is made up of water. It’s essential to the healthy functioning of your body.
However, it’s also really important when it comes to weight loss. High water consumption can even improve your metabolism by up to 30%.
3. High-Stress Levels
If you’re trying to lose weight, then high-stress levels are really not helping. There is a correlation between high stress and larger weight lines, according to studies.
You can either get started with mindful meditation, which has been shown to reduce mental stress and anxiety. Or you may need to make some drastic decisions about your work and home life. Either way, your stressful life could be responsible for not losing weight with diet and exercise.
4. You’re Click Happy
We quickly moving toward a cashless society. However, this could have some significant consequences for people trying to lose weight.
Studies have shown that people who use credit cards to pay for groceries online are more likely to make unhealthy purchases. Therefore, if you think you’re guilty of being “click happy” with your credit card, then it’s time to switch back to the green stuff.
5. Missing Out On Sleep
You may have trouble losing weight because you’re not getting enough sleep.
If you want better sleep, you may need to consider when the best time to do exercise is to optimize your shut-eye. Or how you set a regular bedtime and wake-up time to improve your sleep patterns.
6. Lack of Vegetables and Fruits
Do you only ever buy food which has nutritional information on the label?
You don’t need to only purchase groceries which are labeled “low fat” or “no added sugar.”
Instead, why not purchase whole foods which don’t have any labels at all. Most importantly, you need to be eating fresh fruit and vegetables to lose weight.
By eating fresh fruit and veggies you can also maintain your healthy diet after you’ve achieved your weight loss goal.
Do you ever think – “It’s healthy! I can eat as much of this as I want.” This is a dangerous game to play.
It’s also possible to overeat low-calorie and so-called “healthy” foods. Simply put, if you’re consuming calories that you’re not burning off, then you’re overeating.
Eating fruit can be essential to feed your cravings if you’re cutting out candy and chocolate. But, you can also eat too much of this good stuff too.
8. Drinking Calories
It’s so easy to concentrate too much on what you’re eating and forget that your drinks count as calories too.
If you often find yourself drinking lattes and smoothies instead of water, then you need to count those calories as well.
Although your regular black coffee doesn’t contain many calories, lattes and other milky coffee drinks do. Even a latte without sugar and low-fat milk contains up to 150 calories. However, if you’re choosing to add syrups and whole milk, you could be going over 400 calories.
When you consume sweet drinks, this also triggers your cravings for more food. So, you’re making it harder for yourself.
9. You’re Hungry
If you want to lose weight, you’re probably going to reduce the number of calories you are consuming. You can always go too far!
If you reduce your calories too much and too quickly, you could starve yourself. This slows down your metabolism so you can’t lose weight as easily.
If you’re eating less than 400 calories, your body could stop functioning normally. Your stress levels will increase and your thyroid hormones breakdown.
10. Run Don’t Walk
Even though any physical activity can contribute to a healthy lifestyle, if you want to lose weight, you need to do more than just walking.
Low-intensity workouts, such as walking with friends in the park, can be great, but you need to go up a gear as well.
You need to do moderate-intensity exercises if you want the pounds to fall off you. These include jogging, swimming, and cycling.
Why You’re Not Losing Weight
When you’re not losing weight with diet and exercise, it can be hard to stay motivated to achieve your weight loss goal. However, there are numerous reasons why you’re having a hard time losing weight.
Now you know what mistakes you need to watch out. It’s time to fix them and get back on track.
Do you want to find out more about how we can help you overcome your setback? Check out our 9-week challenge here!
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- By Humberto Hernandez — 1 year ago
Postpartum Weight Loss: 7 Daily Habits To Help You Shed That Baby Fat
You’re basking in the bliss of new motherhood, but those baby pounds just won’t drop. What can you do? Adapt these 7 Habits to aid postpartum weight loss.
The average woman should gain around 25 to 35 pounds during pregnancy. The amount you gain depends on your original weight pre-pregnancy.
After giving birth, you do lose some weight, however, your body won’t look the way it did before getting pregnant.
Are you ready to lose those baby pounds? Now is the time to do something about it and adopt a healthier, happier lifestyle.
Need some motivation? Keep reading to learn about 7 habits that can aid postpartum weight loss.
Where Does All the Baby Weight Go?
First thing, don’t be discouraged. Your body just did an amazing thing–you created a life and brought it into this world. For that, you should applaud your body.
Wondering where all that baby weight goes? Here’s a breakdown of the weight you gain during pregnancy–assuming you gain 35 pounds and you’re at a healthy weight pre-pregnancy:
- 8 pounds: Baby
- 2-3 pounds: Amniotic Fluid
- 4 pounds: Blood and other body fluids
- 5-9 pounds: Fat, protein, and nutrients
- 2-3 pounds: Breasts
- 2-5 pounds: Uterus
- 2-3 pounds: Placenta
As you can see, the weight you gain during pregnancy is needed to nourish your baby in utero and prepare your body for birth and breastfeeding.
How Much Weight Will I Lose Postpartum?
You’ll probably lose 10 to 12 pounds after giving birth. That’s the weight of your baby plus the placenta and other fluids.
A few days postpartum, you can expect to lose an additional 5 pounds of water weight.
If you’re breastfeeding, it will help your uterus contract back to its original size faster. You can expect your uterus to shrink back by about 6 weeks.
However, you may still look pregnant after a couple of months postpartum. Your abdominal muscles have stretched out, so you need exercise and time to get back into shape.
How Long After I Have the Baby Can I Begin a Weight Loss Plan?
Don’t expect to get back into shape a week or two after having your baby. In fact, it’s best to wait until your 6-week postpartum appointment so that your doctor can clear you for working out. You want to allow your body to rest for the first few weeks so that you don’t cause further injury or strain.
Make Realistic Goals
Remember that it took 9 months for you to gain the pregnancy weight, so you should expect around the same time to shed it. And if you gained more than 35 pounds, you might need longer to lose the weight.
You should aim to lose about a pound every week or two. If you lose the weight gradually, you’re more likely to keep it off and maintain your weight.
Losing Weight While Breastfeeding
Breastfeeding can help you lose the weight quicker. That’s because you can burn between 300-500 calories a day from breastfeeding.
However, you should wait at least six weeks before dieting if you’re breastfeeding. You want to first establish a regular milk supply, and cutting calories can affect your supply early on.
Habits to Aid Postpartum Weight Loss
Ready to start on your postpartum weight loss plan? Here are 7 daily habits to adopt.
1. Create a Workout Plan
The American College of Obstetricians and Gynecologists recommend a minimum of 150 minutes of moderate exercise each week.
This may be obvious, but it’s important to create a workout plan and to follow through with it. Before you start your new fitness regimen, you should decide how often you want to exercise and what times and days you can do it. With a little one in tow, it’s not going to be as easy to drop by the gym whenever you want.
Set a schedule based on your baby’s schedule. If your baby sleeps well through the early morning, you can wake up early and workout. If you prefer evening workouts, you can put your baby to bed and then go to the gym during that time.
Do what works for you. Some women find it easier to work out at home instead of the gym. If you have a gym room, you can exercise there or if your apartment has a community gym.
You can even workout in the comfort of your living room. The best thing about exercising is that you can customize your workout based on your needs. If you can’t find the time for longer workouts, you can try mini-workouts throughout the day.
Stick with It
Once you set a workout regimen for the week, you want to stick with it. You can team up with another workout buddy so you can motivate each other and work out together.
You can also join an online community for motivation and for workout tips and advice postpartum.
Another tip is to use fitness apps or a smartwatch to track your workouts and progress. There are many apps available that track your weight loss and send out reminders and motivations to help you reach your goal.
Set Mini Goals
It might help to set mini goals to help you get to your larger, overall goal. If you want to lose 20 pounds overall, you can set 4 mini goals to lose 5 pounds. That way, you can reach your mini-goals faster and will be motivated to keep going.
2. Drink More Water
Drinking water can help you lose the weight faster. Studies show that your resting energy expenditure goes up by 24-30% when you drink water.
Another study showed that women who increased their consumption of water to over 34 ounces a day lost 4.4 more pounds within a year.
Drinking water can also help curb your appetite. Research shows that drinking water before breakfast can decrease the number of calories you eat for that meal by 13%.
Drinking water can help fill you up and you can end up consuming fewer calories. And if you’re breastfeeding, you need to drink more water to replace the fluids you lose while nursing throughout the day.
How can you tell if you need to drink more water? A good indicator is the color of your urine. If your urine is dark-colored, you should be drinking more water.
3. Prepare Meals and Snacks Ahead of Time
Depending on your schedule, you can make this a daily habit or a weekly habit. Meal prepping your meals and snacks ahead of time can save you time, money, and effort. It can also help prevent you from binging on junk food when you’re hungry or craving certain foods.
If you do it weekly, you can pick a day of the week–Sunday is usually best–to make all your meals and snacks for the week. You can cook one or two large dinners and store it in the fridge or freezer for the week. You should separate the meals according to the days of the week.
You can also prep your snacks. You can make yogurt parfaits with Greek yogurt and fresh berries. You can also make overnight oatmeal for breakfast. For snacks, cut up veggies and fruits and place in small containers or plastic bags.
It can be difficult to find the time to make yourself a mealÂ with a baby. This way, you’ll always have something to eat on hand throughout the week. All you need is to invest in some plastic containers or some type of container to separate your meals in.
4. Walk with Your Baby
Another daily habit to adopt–take daily walks. If you take a brisk walk, you can count it as a part of your daily exercise.
Depending on your neighborhood, you can opt to walk to nearby stores instead of driving. If you need milk, you can take a walk to the nearby grocery store. This is a great way to burn calories, and it’s also an environmentally-friendly choice.
You can also show your baby the sights and sounds of the neighborhood. Point out the trees, the birds, and the color of the sky. You can push your baby in the stroller or put them in a baby carrier so you’re on the go.
You can also add walks to your daily schedule. Park far from the store so that you take a mini walk through the parking lot.
If you have a two-story home, go upstairs to change baby’s diaper. This way, you’re always moving and active.
5. Set Limits
There are some foods you should limit if you want to shed the pounds. Candy and soda, for example, you can do without.
However, instead of cutting out these foods, you should replace them with healthier options. For example, instead of drinking soda at dinner time, you can drink fruit-infused water. This way, you won’t feel like you’re depriving yourself of your favorite sweets.
Other healthy substitutions include replacing candy with sweet fruits such as cherries or bananas. You can replace chips with celery or cut up cucumbers.
Another thing you can do is get rid of all the junk and processed foods in your house. Do an inventory of your fridge and pantry. Get rid of unhealthy foods and replace with lots of fruits, veggies, lean meats, whole grains, and low-fat dairy items.
6. Don’t Skip Meals
Another word of advice: don’t skip meals. You should especially not skip breakfast. The old adage is true, breakfast really is the most important meal of the day.
When you wake up in the morning, you have low blood sugar from not eating the night before. You need breakfast to raise your blood sugar and give you that energy boost in the morning
If you skip breakfast, you’re more likely to feel tired throughout the day. You’re also more likely to overeat later in the day to replenish the calories you lost. This makes it harder to control food cravings to avoid overeating.
Even if you don’t feel hungry in the morning, you should at least eat a small, healthy breakfast like yogurt or boiled eggs.
If you eat your regular meals throughout the day, you can maintain your energy levels and have better control over your cravings.
7. Get Some Rest
One-third of us are not sleeping enough. Sleep has become a luxury these days. Many times you hear new parents boasting about how much sleep they didn’t get.
However, getting enough rest is an important form of self-care. It’s true that not getting enough sleep can affect your weight.
In fact, sleeping enough hours during the night is just as important for losing weight as eating healthy and working out. When you’re sleep-deprived, it affects the decision-making part of your brain–the frontal lobe. You’re less likely to make healthy decisions about what you eat.
Research shows that sleep-deprived people were more likely to snack late at night. They were also more likely to pick high-carb snacks.
If you’re tired, you have less strength to say no to food cravings. You might go for that chocolate bar or ice cream cone when you know you shouldn’t.
What’s more, lack of sleep increases your cortisol levels. Cortisol is a stress hormone that makes your body hold onto energy. This means that your body is more likely to hold onto fat which means a slower metabolism.
Studies reveal that people who slept less throughout a two-week period lost 55% less weight even with the same caloric intake. They were also more hungry and less energetic throughout the day.
How much sleep do you need? Experts say you need between 7 to 9 hours every night.
This can be difficult postpartum with the baby up constantly and your neverending list of things to do. You can at least rest when the baby is napping and sleep when the baby sleeps at night.
Final Advice for Shedding That Baby Fat
Our final advice for postpartum weight loss is to stay focused and not give up. As long as you’re making steady progress, keep going to reach your goal.
Are you ready to lose that weight and look and feel your best? Learn more about how we can help you be the happiest and healthiest you can be through diet, exercise, and motivation.
- By Humberto Hernandez — 11 months ago
The Most Important Meal of the Day: 10 Delicious Low-Cal Breakfast Ideas You Need to Try
Are you one of the 43% of Americans who are actively trying to make healthier choices in their lifestyle? If you are, you also might be in the 80% of people who believe that eating a healthy diet requires you to make sacrifices.
While you might not be able to eat a daily McMuffin or indulge in bacon fat eggs loaded with cheese and a side of oily hashbrowns, that doesn’t mean you have to sacrifice delicious meals while also eating healthier foods.
It might sound too good to be true that you can still eat nutritious low-calorie breakfasts to help with weight loss that taste anything but low calorie.
But it can be done with a bit of meal prep and trying out different recipes that work for you and your taste preferences.
Don’t believe us? Well, get ready to be proved wrong. This list of our 10 favorite low cal breakfast ideas and recipes is going to make you a believer.
Thinking of Skipping Breakfast Altogether? Think Again
You might be thinking to yourself that it’s better to save on calories by skipping breakfast altogether. But, did you know that skipping breakfast has been linked to an increased risk of heart disease, type 2 diabetes, and obesity/weight gain?
There’s a reason that breakfast is known as the most important meal of the day. Scientists believe that getting those essential nutrients and energy from food in the morning is crucial to regulating your hunger throughout the day.
Think about it from your own personal experience: when you skip breakfast, aren’t you starving by lunchtime? Aren’t you more likely to overeat or overindulge on snacks or at your next meal because you’re so hungry from not eating in the morning?
Not eating breakfast can also hurt your overall energy levels and mental performance throughout the day.
You’ll feel tired, unmotivated, a lack of concentration, etc. You also won’t have the energy to exercise, which is a crucial part of a weight loss journey.
Now that we’ve hopefully convinced you to stop skipping your morning meal, let’s get into some delicious recipes you can try out without going over on your allotted calories.
1. Fruit Protein Smoothie
Not everyone has the biggest appetite in the morning, which can lead to the desire to skip breakfast. But since you now know that you shouldn’t do that, even those who can’t stomach solid foods in the morning will be able to get the right start with a fruit and protein smoothie.
Studies show that eating protein in the morning can ward off hunger pangs, keep you feeling fuller for longer, and fight off cravings you might have for not-so-healthy foods (looking at you, office donuts).
Loading your smoothies with healthy fruits adds to your daily fiber intake, which can also help keep you full until your next meal, all while staying super low in calories.
Try out this recipe:
- 1/4 cup of frozen blueberries
- 1/4 cup of frozen raspberries
- 1 small container of non-fat yogurt
- 1/2 cup of milk (either skim, almond, or soy)
- 1 scoop protein powder
This will make a delicious smoothie that’s filling, nutritious, and under 300 calories!
2. Poached Egg Over Toast
Eggs are another excellent protein source to try out in the morning. They’re packed with protein, selenium, healthy fats, and healthy cholesterol. They’re also naturally low in calories: one large egg is only about 80 calories.
To avoid adding any extra unhealthy calories, don’t cook the eggs in butter or oil. You can cook it on a non-stick pan or with zero calorie spray, or you could try poaching or hard/soft boiling it.
Throw two large eggs over a piece of high-fiber multigrain toast, a little bit of hot sauce, and a cup of coffee, and you have a simple and easy low-calorie breakfast that will keep you full and focused.
3. Yogurt and Fruit Parfait
As with both protein smoothies and eggs, yogurt is a high-protein option to add to your breakfast recipe arsenal.
One study showed that people who ate yogurt throughout the week had a lower chance of being overweight or obese. The same study found these results were amplified when those people also ate diets high in fruit.
So combine the two by adding together a container of your favorite yogurt (Greek yogurt is highest in protein!) with some berries and bananas. You can also add in some healthy granola or nuts if you feel like you need to add a bit more substance to the meal.
Really want to cut down on your calories? Opt for plain yogurt with no added sugar and let the natural sugars in the fruit provide the sweetness.
4. Nut Butter, Banana, and Chia Seeds, Oh My!
This breakfast combines three “super breakfast foods” into one amazing meal.
Let’s start with bananas. Bananas are super high in fiber while also being low in calories. Fiber, as we mentioned before, can help ward off cravings and keep you feeling full for longer.
Studies also show adding fruit like bananas into your diet is strongly correlated with weight loss.
Chia seeds are also high in fiber, giving the same benefits we’ve gone over. But, they also have the unique quality of absorbancy. Chia seeds absorb liquid and expand after you consume them.
Lastly, your favorite nut butter, whether that’s peanut butter, almond butter, cashew butter, or whatever, is going to be packed with protein and healthy fats. While nut butter is high in calories, you only need a tiny amount, so it shouldn’t overload this recipe.
Take a small amount of nut butter, spread it on a slice of toast, and top it with sliced bananas and chia seeds for the perfect balanced breakfast.
5. Apple Cinnamon Oat Bran Muffin
We bet you thought that you’d have to give up all breakfast pastries to stay low cal in the morning, didn’t you?
But these apple cinnamon oat bran muffins are only a little over 120 calories per muffin. They’re also packed with protein, glycemic controlling oatmeal and bran, and fiber.
Spread a bit of nut butter or healthy jam on these muffins as you go for a filling and delicious breakfast.
6. Loaded Veggie Omelet
Let’s give you another savory option after giving almost only sweet ones. Omelets are notorious for getting unhealthy: remember that huge plate-sized one from your favorite dinner that oozed cheese and oil?
Yeah, this isn’t that. It’s just as delicious though and probably 1000 times healthier.
- Two large eggs
- Zero calorie cooking spray
- Diced onion
- Mixed peppers
- 1/2 cup chopped broccoli
- 1/4 cup sliced mushrooms
- 1/2 cup spinach
All of these veggies are going to add very few calories but plenty of volume and nutrients to this meal. That combined with the eggs is going to keep you full for just around 300 calories.
First, throw the spinach into the pan to wilt. Once it’s reduced in size, add in the mushrooms and onion to cook down. Once the onions are translucent, add in the rest of the veggies and season with salt and pepper.
Lastly, add in your whisked eggs and cook everything into an omelet form. Season as you go with some salt and pepper. Dill is another great seasoning to add to eggs.
Top it off with some of your favorite hot sauce, and you have a large and filling breakfast that low in calories that also won’t make you feel gross the rest of the day like your old diner favorite probably will.
7. Sweet Potato Breakfast Burrito
This breakfast burrito is packed with food, you’ll be shocked to learn that the entire thing is only around 300 calories.
The protein comes from both egg whites and black beans. The black beans are also high in fiber, which you know by now is beneficial for low-calorie breakfasts to stay filling.
Sweet potatoes are high in fiber and have been shown to help regulate sugar levels. They also have healthy carbs that boost your energy and can help you burn calories in between meals. The avocado in this adds the perfect amount of creaminess along with healthy fats.
Here’s your ingredient list:
- 1 low carb whole wheat tortilla
- 1 large egg (separated white from the yolk)
- 1/2 of a sweet potato
- 2 teaspoons enchilada sauce
- Cumin, salt, and pepper to taste
- Hot sauce (optional)
- 1/4 avocado diced
- 1/4 cup of canned black beans, rinsed
Start by microwaving the sweet potato for around 5 minutes, or until it’s soft. Remove, separate the flesh from the skin, and mash in a bowl.
Next, beat your egg whites. Add to a pan over medium heat. While the eggs cook, combine your beans and all of your spices in a bowl.
Once the eggs are cooked, remove them from the pan.
Warm your tortilla, and get to burrito making! Add the eggs, potato, avocado, and bean mixture altogether. Before rolling the burrito, add in your enchilada and/or hot sauce.
This goes great with salsa and sour cream. To avoid the calories of sour cream, try plain Greek yogurt for low fat, lower calories, and a boost of protein!
8. Whole Wheat Oatmeal Pancakes
Pancakes are another breakfast favorite you probably thought you’d never see again on a low-calorie diet. As with the muffin, you (fortunately) thought wrong!
This recipe from Sally’s Baking Addiction is only 122 calories per pancake. Load two of them up with strawberries, bananas, a bit of peanut butter, and a dash of maple syrup for a breakfast that feels indulgent but still is only about 300 calories.
These pancakes are also filled with excellent sources of protein and fiber. The oatmeal in it has been linked to balancing blood sugar levels, maintaining fullness, reducing appetite, and helping your cardiovascular health.
9. Bacon, Egg, and Cheese Sandwich
Let’s end with a staple: the bacon, egg, and cheese sandwich. Are you surprised to see both bacon and cheese on a list of low cal breakfast ideas?
Well, so are we. Both bacon and cheese are usually high in harmful fat and cholesterol. However, this recipe uses lean turkey bacon that’s low in fat and high in delicious protein.
It also uses fat-free cheese to keep the fat, and the calories, low while also giving you the delicious bacon cheesy goodness we all crave once in a while.
In total, this yummy and easy to make breakfast sandwich is only around 200 calories. Beef it up with a slice of avocado to add a bit more pizzazz, or keep in simple and plain with a side of berries.
Low Cal Breakfast Ideas to Start Your Day Right
No matter what type of breakfast you crave, you can find at least an idea of what you should eat right here on this list.
Sweet or savory, hot or cold, each one of these low cal breakfast ideas will provide you with key energy and nutrients you need without the excessive calories that traditional breakfasts can bring.
And with the variety you see here, perhaps it gives you a bit more confidence that you can maintain a low calorie and nutritious diet without getting bored or only eating dull and bland salads for every meal.
These meals are also quick and easy to make, so you don’t have any excuse not to try them out!
While weight loss and staying healthy doesn’t seem as quick and easy as these recipes, it can be. Try out our 9-week program to see fast results getting you closer to your dream body with each day!
Contact us with any questions or to get for more information to get started.
- By Humberto Hernandez — 11 months ago
17 Fun Weight Loss Rewards to Help Keep You Inspired
According to a Centers for Disease Control and Prevention study conducted a few years ago, almost 50 percent of Americans are trying to lose weight at any given time.
Some people are attempting to shed a few pounds to make themselves healthier. Others are doing it in an effort to look better in their clothes. And there are, of course, some moms looking to bounce back from pregnancy and lose baby weight.
There are so many different reasons to lose weight, but finding the motivation to do it can be tough. It’s why you should consider treating yourself to weight loss rewards throughout your journey.
Exercise rewards will make you more motivated than ever before to lose as much weight as you can. They’ll also give you something to look forward to as you strive to lose weight.
Here are 17 rewards that are guaranteed to keep you inspired.
1. Purchase New Workout Gear
There are a lot of people who make the mistake of treating themselves to new workout gear as soon as they commit to getting back in the gym to lose weight. They think it’ll help them take their commitment more seriously.
Resist the urge to do this and wait until after you’ve established a routine before buying new workout gear. It’ll prevent you from buying gear that you don’t actually need. It’ll also allow new workout gear to serve as one of your very first weight loss rewards.
2. Treat Yourself to a Massage
Is your goal to completely transform the look of your body by losing weight? This 9 Week Challenge will provide you with everything you’ll need to make your weight loss dreams a reality in a short amount of time.
You will, however, find that you’re pretty sore during the first few weeks of working out. Your muscles are going to ache, and your entire body will feel drained at times.
This is not necessarily a bad thing! It’s actually a sign that your body is responding to the workouts you’re doing and getting into better shape. But that won’t make you feel any better when you’re very sore.
A massage can take care of the soreness and inflammation you might feel following a string of hard workouts. It’ll also improve your blood flow and make your muscles feel looser than they would otherwise.
Treat yourself to a nice massage to get your body feeling its best again. This will motivate you to get back into the gym quicker.
3. Take a Beach Vacation
A study that was done a few years ago revealed that about one-third of Americans would rather take a trip to the dentist’s office than put on a bathing suit. They simply can’t stand the way they look in a swimsuit.
This won’t be a problem for you once you start losing a bunch of weight. You’re going to be excited about slipping into a swimsuit for the first time in a long time.
Circle a date on your calendar and tell yourself that you’re going to take a beach vacation at that time. You’ll feel an unprecedented amount of motivation every time you go to the gym when you use beach vacations as exercise rewards.
4. Try a New Hairstyle
Once you start losing weight, you’re going to have to get used to hearing, “You look so much different!”, every time you bump into someone who hasn’t seen you in a while. They’ll be blown away by your new look.
Why not start getting used to it now by trying a new hairstyle? Whether you decide to chop all your hair off or just make a small change to it, it’ll help you prepare for all the looks you’re going to be getting when the pounds start coming off in the coming weeks.
5. Participate in a Recreational Sports League
There’s a reason why about 80 percent of American adults don’t get enough exercise on a regular basis. It’s because they don’t enjoy the monotony that comes along with going to the gym day after day after day after…well, you get the point.
When you spend almost every day in the gym, it can start to get boring after a little while. So why not spice things up by finding fun ways to exercise in between gym workouts?
One good way to do it is by participating in a recreational sports league. There are adult leagues all over the country that would be more than happy to welcome you into the mix.
You can sign up for a sports league on your own and meet some new friends or team up with your existing friends to start your own team. Either way, it’ll allow you to blow off some steam while taking part in something you enjoy.
6. Get a Tattoo
We’ve already talked about how you’re going to want to show off plenty of skin once you begin losing weight. Going to the beach and sitting by the pool will start to become the norm for you when you’re not carrying around a bunch of extra weight.
And while you’re showing off your skin for the first time in a while, won’t it be great to show off a new tattoo (or two?!), too? Tattoos make great weight loss rewards for those who are ready to start showing off their muscles more in the future.
Studies have shown that about 40 percent of Americans now have tattoos. Additionally, 25 percent have more than one tattoo. Treat yourself to some fresh ink today and use it to remind yourself of how far you’ve come so far.
7. Pick Up New Running Sneakers
Most fitness experts will tell you that it’s smart to replace your running sneakers every 300 to 500 miles. That might seem like a long time in between sneaker replacements, but it’ll sneak up on you when you’re knocking out a few miles at a time.
If your current sneakers are on the older side, throw them in the trash and replace them with new ones as one of your exercise rewards. You’ll love how they fit, and you’ll cut down on your chances of suffering feet and leg injuries thanks to your new sneakers.
8. Have Updated Headshots Taken at Work
Do you cringe every time you look at the photo on your work ID? Or do you have a professional headshot on your company’s website that makes you want to quit tomorrow just so that they’ll take the picture down?
Now is the perfect time to do something about it. Walk into work as soon as you can and ask for a new photo to be taken of you. As long as you like the weight loss progress you’ve made thus far, it’ll give you an opportunity to show off how far you’ve come.
9. Splurge on a Mani-Pedi
The best weight loss rewards are the ones that allow you to pamper yourself. We already talked about the benefits of getting a massage, but there are other ways you can pamper yourself when you’re not lying down on the massage table.
Splurging on a manicure and pedicure is one terrific option. You’ll feel so relaxed after heading down to the salon to get both your fingernails and your toenails pampered.
And if you need more rewards than just that? Go all out and visit a local spa for a mani-pedi along with a facial and whatever other spa treatments they have to offer.
10. Enroll in Cooking Classes
Working out is obviously one of the keys to losing weight. You need to burn as many calories as you possibly can in the gym to see the pounds start to fall off.
But outside of working out, it’s also important for you to eat healthily. This starts with finding the right foods for your specific body type and also includes learning how to prepare the proper meals in your kitchen.
To make it easier for you to diet, consider enrolling yourself in some cooking classes so that you can learn how to cook things that will taste good and be good for you. This is one of the weight loss rewards that will continue rewarding you for a long, long time.
11. Buy a Better Mattress
In addition to working out and eating right, there’s one other thing you’ll need to do to lose weight: Sleep! Sleep will allow your body to recover from your workouts and make losing weight easier on you.
The problem? Americans are becoming more and more sleep deprived by the year. Smartphones, Netflix, and all the other technological advances that have come along have made sleep expendable for some people. It’s why one-third of Americans don’t sleep enough.
Avoid being sleep deprived by buying yourself a better mattress. It’ll make you want to spend as much time in bed as you possibly can moving forward.
12. Invest in New Headphones
Are you still using the headphones that came with your smartphone to listen to music at the gym?
Put an end to that immediately and invest in high-quality headphones that will enhance your workout. Ideally, you should look for a pair of Bluetooth headphones that will sync up with your smartphone or, better yet, your smartwatch and make it easy to scroll through your workout playlist.
13. Put Together a New Playlist
Speaking of a workout playlist, you do have one of those, right?
If not, get on it immediately. There are hundreds of workout songs that’ll get you into the right frame of mind to work out harder in the gym.
Studies have shown that music can actually make it more fun to exercise. It can also motivate you to push yourself, which will ultimately lead to you losing more weight than you could have imagined.
14. Ask Friends to Take a Fitness Class
If your motivation levels have been low in the gym lately, think about making one of your weight loss rewards fitness classes with your friends. Whether you choose to take yoga classes, spin classes, or other types of classes, you’ll find that you get more out of your workouts when you’re in a group.
There are many benefits that come along with working out as part of a group. They include everything from increased socialization to lower stress levels. Give it a shot today.
15. Subscribe to a New Magazine
There is so much you can learn about making the most of your workouts right online. You don’t need fitness magazines anymore to obtain workout tips.
But if you still enjoy getting your hands on a magazine every now and then (maybe to bring along with you on your beach vacation?), subscribe to one of the many fitness magazines as one of your exercise rewards.
You can find tips on working out, eating right, sleeping, and so much more in these magazines. And if nothing else, looking at photos of other fit people will give you a kick in the butt and motivate you like never before.
16. Enjoy a Cheat Day
Sticking to a diet day in and day out is a tall task. It can start to feel like it’s going to be impossible to do it when there’s no end in sight. Enter: The cheat day!
Cheat days give you a chance to eat all the things you abstain from on a regular basis. You can chow down on pizza, brownies, and whatever else you miss eating when you’re dieting.
You shouldn’t go too crazy with your cheat days and end up slipping back into old habits. But if you indulge every now and again, it can actually help you stay on track as you work towards losing weight.
17. Take On a New Training Routine
After you spend a few months working out and lose a bunch of weight, it’s not uncommon to hit what’s called a “weight loss plateau.” It’s when you suddenly stop losing weight after dropping a bunch of pounds.
One way to combat a weight loss plateau is by trying a new training routine on for size. If you’ve been doing nothing but weight training, give cardio a try. Or if you’ve been doing nothing but running, try hitting the weights and see how it goes.
By simply switching up your workout, you can shake things up in your body and get it to start burning calories and shedding pounds again.
Start Using These Weight Loss Rewards Now
Losing weight takes a lot of hard work and sacrifice. But you also need to reward yourself from time to time to keep your motivation levels up.
The weight loss rewards listed here should give you all the motivation you’ll need to keep working hard in the gym and continue eating right. Work your way through them and reward yourself whenever you need a quick boost.
Contact us today to get the fitness coaching and training you need to keep your weight loss goals on track.