We've all been there: grinding away, putting in the maximum effort in our nutrition and training. Yet, we can't seem to nudge the number on the scale. What gives?
We're not just talking about a general idea about what you eat. We mean portion sizes, macronutrients, and total calories... There are plenty of apps out there, like MyFitnessPal, that will help you keep a diary of your daily food intake. You'd be surprised at how many hidden calories, fat and sugars are in some of even the "healthy" foods. Track to stay on track!
Sure, having a plan is crucial to progress. But have you been doing the same workout for two years? Are you only running on the treadmill? Have you been hitting the same machines over and over? If it's been a while since you've changed things up, it's time to start now. There are plenty of programs out there. If you can't find one that suits your needs, create your own! Just be sure to include a mix of strength training and cardio, and focus on hitting every major muscle group.
It seems counterintuitive but water flushes out water! If you aren't drinking enough, you're going to retain more fluid. How do you know when you're properly hydrated or you need to step up your water game? If you experience fatigue, headaches and your urine is a dark yellow, then it's a sign you need to drink some more H20. If your urine is a light yellow- that's a sign you are getting enough water. Water shouldn't be an afterthought. It should be a critical component of your weight loss plan.