It can be quite frustrating when progress stalls while transforming your body + health. Nothing can take the wind out of your sails faster than when you feel like you're putting in a lot of effort but not seeing the return you'd like.
In this blog, I discuss how to, once + for all, make progress with your nutrition when you stall out.
Often diagnosing why you're not seeing progress can feel like solving a Rubix cube!
It may be hard to pinpoint the issue(s) that are holding you back with all the moving parts involved with reaching your health goals. Especially if you don't have the help of a coach to guide you.
How much you eat, the people you hang around, exercise, your tendencies, + habits all play a role!
Here are ways you are likely holding yourself back + what you can do about it:
1) Not being honest about your habits.
(As a coach, hands down, I see this one the most!)
You can see it in the ways you justify your negative habits.
You lie to yourself [*ahem* + your coach] by...
Eating or drinking more than you're being honest about.
Eating or drinking less than you're being honest about.
Not working as hard as you say you are during workouts.
Not recording your habits + what you're consuming on a regular basis.
THE SOLUTION: Start recording!
Record everything. When you fail to record your habits + what you're consuming you will continue to fail to clearly see what the problem is!
Record your meals, drinks, your daily habits like exercise, your sleep + mood.
When you write down what you're doing + how you're doing it, there is a whole new level of accountability that is brought into the picture-especially if you're having to share your progress with a coach!
The more information you record the better feedback you'll get about what's not working for you.
Most of all, be honest about what you record. The only person that hurts is you when you lie about your habits. Trust me, your coach will know when you're living + it won't impress them.
Maintain that integrity no matter what.
2) A lack of self-awareness + focus.
This is different from not being honest with yourself. You may not even be aware of your mistakes + lack of focus.
Notice it in the ways you...
Allow your ego to take over + obsess over control vs. surrendering to the process.
Self-sabotage by way of:
All-in or all-out mentalities. Maybe you go hard + the moment you have a setback you begin to avoid following your program.
Maybe you "want it" but you:
Don't believe you can achieve your goals.
Don't believe you're worthy of success.
THE SOLUTION: inner work.
Notice your overthinking + observe it without judgment. Choose to stop overthinking.
Allow. Surrender. Get curious about why you feel a need to control.
Be coachable + listen to the wisdom of the people that have been on the same path that you’re on.
Notice your self-sabotage without judgment. It's important to figure out where the self-sabotage is coming from.
Take extreme ownership + responsibility for your actions without shaming yourself.
If you tend to be all in or all out notice your patterns. How can you become more consistent with your program? Even if it's not perfect?
Embody + visualize who you’re becoming while no longer living in the past.
When you dig up past traumas that these reactions are linked to (+ you will) go deeper!
Read personal development books + listen to podcasts that help heal you. Also, use:
Mirror work +
Other healing practices
This is one of the hardest solutions to work through since it can be emotionally taxing. But it’s the one that is most worth it.
Dealing with past traumas you didn't even know where a factor will come up with this process+ it can feel heavy + that’s ok. It’s all part of the journey!
The people that are willing to lean into this inner work are the ones that will make the biggest transformations inside + out!
3) It's time to adjust your program.
You've had life changes that change your energy expenditure, (injuries, travel, starting a new fitness program, etc.)
Sometimes it can be your coach’s fault if they missed something or something was not properly communicated to them while creating your program.
Sometimes we must move into a maintenance intake due to more Important issues that take priority over fat loss or muscle gains such as sleep, managing stress, gut health, brain health, or other medical issues.
This change can be difficult for people to come to terms with! The best thing to do is listen to your coach + don’t resist.
In many cases remaining in a calorie deficit will only set you back farther from your goal. Taking a break can oftentimes speed your progress + make you healthier depending on the individual!
Lying about your food intake also falls into this category!
THE SOLUTION: Have a professional assess and adjust your program.
Communicate fully with your coach + don’t hide anything. If your trust them then TRUST them! Don't Google a fix for it.
4) Lack of discipline:
You see it when..
You say, "I've lost the motivation"
You're interested, but not fully committed to reaching your goals.
You get easily distracted by...ANYTHING new diets, what your friends are doing, changing your goal before they have a chance to reach it, etc.,
You're not clear about why you started in the first place.
THE SOLUTION: Establish stronger discipline by replacing negative habits with positive ones.
Remind yourself of your goals daily + why you’re doing this!
Download a phone background with your goals written on it.
Post a sticky note on your bathroom mirror.
Do anything that reminds you of your goals!
When you’re clear on why you’re doing what you’re doing you’ll stay more disciplined.
Do hard things, even when you don't feel like it. + most of all stay consistent with your discipline + habits.
5) You're stuck in a fixed mindset.
See it in the way you...
Fail to take responsibility.
Blame shortcomings on others + outside circumstances.
Get stuck in a victim mentality when things don't go your way.
Don't actually believe the result is worth all the effort.
SOLUTION: A hunger to change + willingness to work on self-development.
Begin to see struggles as opportunities to grow. This work can be very confronting for those that aren't ready for it.
6) The scale is the only metric you use to measure success.
See it when…
Frustration arises when the scale doesn't move or goes in a negative direction.
You don't pay attention to other metrics that have improved (The way clothes fit, your appearance, energy, strength, stamina + mindset.)
You tend to compare your progress to others.
You have an unrealistic expectation or struggle with body dysmorphia.
Weighing yourself on the scale only tells you part of the story.
Since muscle weighs more than fat, the scale may not be our best metric if you are trying to lean out + you're gaining lean tissue at the same time.
It's quite possible to gain weight while getting smaller-especially if you're a beginner!
This can be especially upsetting if you've relied on the scale for a long time to determine your "success" + it's not moving in the direction that you want.
THE SOLUTION: focus on non-scale wins to get the real picture.
Take pictures each week.
Get circumference measurements using a measuring tape.
Write down small ways in which your habits, mind + other health metrics have improved because of your efforts. Anything that is a positive result because of your new lifestyle would fall under this category.
Stop comparing your chapter 2 to someone else’s chapter 20. We’re all on different paths with very different bodies.
Unfollow anyone that makes you feel inadequate on social media.
Unfriend + cut off anyone in real life that makes you feel less than (family included).
**EXTRA CREDIT SOLUTION** Hire a coach if you haven't already!✌🏽
Habit change + change phycology fix most of these problems along with getting curious + doing some inner work! Once you develop a growth mindset, take some ownership of what’s not working, + start to look for solutions to your problems you'll find a way to keep making progress.
Resilience is key.
Focus on possibilities to find your solutions.
Get curious, not frustrated when somethings not working.
How can you become more resilient + so you can keep going? Let me know in the comments!