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The Top Reasons Why People Don’t See Results- Part 1
Fitness | June 15, 2020
Are you logging in your training sessions and still not seeing the results you’re after? Is it taking longer than you expected, or are you barely making any progress? There are many reasons why you aren’t where you’d want to be. And with all of the fast, incredible transformations we see online, it’s understandable that we crave our own, too. That’s why I’m here to help. Let’s troubleshoot why you’re stalling, and what can be done to get you further to your goals!
Nutrition
Let’s start with your diet. Everyone can do the same workout, but not everyone is guaranteed the same results if their nutrition isn’t taken as seriously as their training. Plant-based, keto, low-carb, high-carb, paleo, vegetarian- it doesn’t matter what you choose so long as you fuel yourself correctly. If you’re vegan, pay attention to where you get your food. Is it nothing but processed junk like mock meats, cookies, and dairy-free cheese? For my keto folks, you’re not off the hook, either. You could be overeating foods like nuts, mayo, and cream cheese, which are all high in calories. While I don’t count calories, I manage them through portion control and my FM (free meal) and WEM (workout earned meal) approach. Both have worked well over six years for me. I’m lean, energized, and strong for both my daily workouts and activities.
A common problem I’ve seen is the “rewards” people give themselves in the form of food. If they’ve been crushing it hard in their workouts, they start treating things like cake, pasta, and ice cream as “rewards.” That’s not the way you should view your food- you’re not a dog! Not only that, but it sets up a horrible relationship with food. Many times, an eating disorder will develop from the binging and treats that are “earned” from intense exercise. The overeating and overtreating system can quickly be abused. Before you know it, you’re eating more calories than you burned (no matter how hard you trained), feeling miserable mentally, and losing a healthy relationship with your food.
Solutions:
· Start seeing your food as fuel. Nutrients in the form of vitamins, minerals, antioxidants, protein, carbs, fiber, and fat all affect body composition. Because everything from burning fat to building muscle requires proper nutrition. And if you want to slow down aging, have healthy hair and skin, and prevent disease, you’re going to have to make your diet a priority, not an afterthought.
· With your favorite treats, look at them as they are. Treats. And not something to be eaten all the time. Save them for non-exercise-related occasions. It could be your birthday, the holidays (Thanksgiving), family reunions, or an anniversary. Not only will it taste even better, but you’ll also have a special reason to enjoy it (which helps, especially when you’re with other people and not by yourself).
- Before foods became packaged with paragraphs of fake, processed ingredients, they showed up as is. An apple is an apple. Eggs are eggs. Almonds are almonds. (You get the idea.) If you need help learning how to enjoy healthy foods (which are what a real diet is made of), check out this post here. Otherwise, skip the boxed, pre-made meals, snacks, and drinks and go for whole foods found in nature.
- Only a similar note, beware of imposter foods. Even though a food label claims to be “gluten-free,” “low sugar,” “keto-friendly,” “vegan approved,” it doesn’t always mean it’s good for you. A vegan cake is still cake. Microwaveable keto pizza is still pizza. A lot of these products contain hidden ingredients that go against their claims! Vegan cheese substitutes are notorious for containing casein, which is a derivative of dairy milk. Low-carb fruit juices add either sucralose or maltodextrin, which are processed forms of sugar. And in high amounts, they alter your microbiome (aka, the gut), causing bad bacteria to manipulate your cravings and make you overeat sugar. Other research shows they contribute to dysbiosis (gut imbalances) and inflammation in the intestines. You can’t judge a book (or label) by its cover. If you read the ingredients, you’ll see they’re anything but real food. [1] [2] [3]
- Track your food intake. While I don’t recommend counting calories and micromanaging your diet down to the last bite, I do suggest you use a food journal for a short time. This helps to give you an idea of portion sizes, any habits or slipups you have, and just how much you’re truly consuming. A lot of people underestimate their daily intake, thinking they’re eating healthy or following the right diet. While that may be true, you can still overeat even the healthiest of foods. Roasted macadamias are a delicious treat. But if you’re not too careful, you could quickly eat an entire bag, which is why a journal creates awareness for beginners and helps them to improve their eating habits.
- Notice that I didn’t recommend any specific diet here. There’s a lot of noise out there over which diet is best for everyone when the truth is that no such one exists. I’ll always share what works for me, but I do understand that we all respond differently to diets. I know some people rock keto but admit that not everyone can (or should) do it. Going high carb and plant-based wasn’t right for me, but don’t let that keep you from trying it or seeing how it works for you. This is what’s known as bio-individuality, meaning that no two people are exactly the same and that there is no one size fits all diet out there. However, don’t let that keep you from eating real food. Or from the habits that keep you from eating the wrong type of food for your body.
Over to You
Because nutrition is only one piece of a bigger puzzle here, I’m going to leave the other causes for part 2. Until then, I’d like to hear from you. What food-related habits have kept you from seeing results? Have you overcome them, or are you still working on them? Let me know!
Sources:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522834/
[2] https://www.medicalnewstoday.com/articles/322426.php
[3] https://www.scientificamerican.com/article/how-gut-bacteria-tell-their-hosts-what-to-eat/
Private Member |
Hi Zuzka,
Thank you for the great insight. It is so true yet difficult to maintain especially for mothers of younger children. Anybody can share strategies they use with small children? While I want my toddler to eat healthy I acknowledge how much more energy he needs for growth (in a form of pasta, cheese, meatballs, carbs etc). Teaching them table matters and eating w them at the table often ends up eating same food as them or finishing food after them. Explaining them why their parent is eating salad instead of their pasta can be a challenge. Anybody can share the wisdom? Thank you.
Private Member |
chicago, il, usa
Hi, Slavka! I can share what works for us. I think my kids eat better than I do 🙂 I do eat salad for lunch. If they ask me why I eat that, I tell them it’s so that I can stay strong to play with them. I offer them some and sometimes they accept. Also, I recently started giving them steamed broccoli, steamed Brussels sprouts, hard boiled eggs – real food – for their 10:30 snack (before my little one goes down for a nap). They’re hungry, eat it right up, enjoy it, and I feel good that they’ve eaten veggies. I can also eat this with them guilt free 🙂 They also enjoy pasta and homemade meatballs, bread and cereal, and lots of fruit. We have a schedule we follow every week, and vary it with the side dishes (potatoes, asparagus, etc.). M/T vary (legumes, pork chops) but Wed and Sat we eat salmon, Thur pasta, Fri pizza (I try to make it). Hope this helps!
Private Member |
Thanks for sharing, yes that works. Vegetable especially raw one still a challenge but hopefully soon they overcome this phase too. I found it difficult with my son who was very poor eater and would be questioning why I eat so little or different food then him. He would end up refusing my salad and then his entire food. I hear you there is tons of information And great kids recipes but reality is different many times and for some of us meal time can be a nightmare. Cheers!
Slavka
Private Member |
evansville, wy, united states
Hello Slavka, What I do that works is my kids eat what I eat. One thing I have learned in my studies is that what I need to fuel my body is also what my kids need. They are growing yes, however as adults we still need the same amount of energy to get through our days. So if I am having a salad, they get a salad. If they want pasta, I eat pasta. I do this for two reasons, one it teaches my kids to eat healthy. They learn the love the healthy foods, and it is setting them up for success when they are older. And the second reason I do this is because it keeps me on track with eating healthy and helps me teach my kids that food is not the enemy. By making different meals for kids versus adults, or even just mom, the kids are learning to add emotions to the food. They are learning an unhealthy appreciation for food, and that the healthy stuff, like salad, is punishment for being unhealthy. I didn’t want to teach my kids that. What I cook is what we all eat. My kids are not lacking nutrition wise and I have the energy to keep up with them. And now that my kids are older, we have compromised to having garden salads for lunch and something with a little more carbs for dinner. We have found it helps us all get in our recommended servings of vegetables through the day. And the last bonus I will mention, is that because of eating healthy with the kids, they now reach for fruits, veggies or salads when we are traveling instead of candy or chips. I hope this helps you on your journey with your little ones!
Private Member |
rehon, france
Hi Zuzka
I have this problem and I know it comes from my way of eating. I cannot correct my diet alone.
I’m not sure where to start, what type of diet to follow. your Z shred meal plan tempts me a lot, I don’t know why I’m a little anxious about not being able to follow well.
it’s still a certain financial investment for me.
But I have to start because alone I can’t do it.
Thank you very much for all your advice!:))
Love
Stephanie
Private Member |
lake tahoe, nv, usa
Hi Stephanie, The bikini body meal plan might be a better option for you because for one it’s cheaper, it’s kind of similar to Z-Shred but the recipes might be easier and faster. Also you can repeat the meal plan as many times as you want so it doesn’t matter that it’s shorter.
Private Member |
switzerland/, france
Yep, me, guilty! I wish there was a keto-friendly portion control rule using the hand, to ballpark things easily.
Private Member |
new bedford, ma, usa
Hi Zuzka! Quick question: Are the daily generated workouts enough to really have significant burn for someone looking to lose 20+ lbs? I’ve noticed that there are a couple days a week where the workouts are intense (fit slide, black diamond, etc), and then other days where it seems like more of an active rest day (strength series, stretch and tone, etc). Being in weight loss mode, rather than maintenance mode, I wonder if I should be doing some of your more intense workouts on those days, or following a specific program? I also go jogging twice per week on top of following most of the daily workouts (taking 1 or 2 rest days per week).
I was so close to my fitness and weight goals two years ago, and have prioritized health and strength in my life for many years… but then I dropped the ball. I typically eat whole, healthy foods more often than not, but stopped minding my portions and had also started drinking more. I can’t blame anyone but myself, as I am the one who holds the fork (or the pint glass), but my boyfriend hasn’t been a great influence, honestly. He doesn’t exercise and eats whatever he wants, and being disciplined around that isn’t easy. Have you written anything about this sort of relationship dynamic, or discussed in a video? If not, I bet a lot of women could relate, and I’d appreciate your input on any of this.
I’ve started to cut back and make dietary changes more recently, and will start a food journal to stay on track.
Thanks!
PS – Can’t wait to hear more about your plans for retreats at the ranch!
Private Member |
lake tahoe, nv, usa
Hi 🙂 The Strength Series really doesn’t do much for weight loss. It’s focused purely on Strength. However I do recommend two active rest days a week on Wednesdays and Sundays because if you don’t give your body the chance to recover, then you’ll stop making progress and it can have the reverse effect. You can replace the Strength Series workouts with others that are more cardio oriented. Cardio Shred is a great workout for fat loss. 300 Killer rep, or 15 minute fat burn are great as well so you have plenty to choose from.
As for the relationship advice, I think that you just have to accept that you’re totally alone in this and that you have to be the stronger person in the relationship and start leading by an example. Also, as a woman, you have the ability to start controlling his diet little by little, and he might not even notice 😂
What I do with my husband who’s totally capable of eating all the things I try to avoid, is that I make us meals. He doesn’t cook so it’s up to me what we’ll eat for dinner. Throughout the day I don’t have much power but I always try to push some healthy snacks on him 🙂 I got him hooked on pistachios which is a healthy snack that he really enjoys and thanks to that he’s able to cut down on things like chips. And I’m always trying to control our shopping trips as much as I can 🙂 haha. Sometimes you just have to be the leader and not back down.
Private Member |
new bedford, ma, usa
Haha, very wise and empowering advice. Thank you! 🙂
Private Member |
Chlorofilly, hi dear.
Another program that works very well, I did it myself, completed it, and contemplated doing it a 2nd time 💪😄 (because results were GREAT) is the No Equipment body only Program. Shredded 13 lbs like nothing. Consistency is key, though!
💃
Private Member |
austin, texas
I love this article. your blogs always help me mentally. I get to rethink and refocus. I have learned to start my day by reading your info, it helps me to start with the mental aspect as well, which I think is the most important aspect of it health. The rest just seems to follow..Thank you.!!!!
Private Member |
austin, texas
I love this, again, the nutrition part is the key.. I have not made any more progress, I think I do the “dog treat” thing you mention, hell I mean I know I do.. This article really gave me clarity on my weak link… Thank you..
Private Member |
austin, texas
Zuzka,
I just hired a trainer locally.. She has me eating six meals a day.. 6 oz of protein, and 2 cups of veggies bascially with each meal.. I am a hungry man, but this is almost too much.. Am I eating too much? Her workouts are similar to yours. After 8 weeks I am down about 10 lbs, but I am struggling now to drop any weight. I am open to your ideas. Honeslty I think I am eating too much food.