Here’s why your scales won’t budge

lady scales

Hey AFF (awesome fitness family),

In this fitness post there are two reasons you need to call me (501) – 859-3824…

One – This email applies greatly to you and one or more of the reasons below is keeping you from getting more fat loss results.

Two – For those of you whom I haven’t spoken with yet, I’ve got some exciting news brewing and I need to bring you up to date on what’s happening with our training future.  Just a quick 5 minute phone call will do when you get the chance.

Now here is the rest of the post…

If losing fat were easy then we’d all look like fitness models, right?

Let’s be honest for a second.  If you’re doing all the right things (nutrition, strength training, and cardio) and if you have pounds to lose then you should see the scale moving downward, even if you build a little bit of muscle along the way.

Unfortunately, the fat loss game is more frustrating than most care to admit.  The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won’t budge then read on for an explanation:

Possibility #1: You’re Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don’t take it as a license to eat whatever you’d like.  When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There’s a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with your doctor and your favorite trainer (me!) to make sure that you’re eating enough.

Possibility #2: You’re Eating Too Many Carbs (good or bad types)
Processed carbs will promote fat storage quicker than you can say the alphabet backwards.  Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.  And even over doing it with good carbs (which is tough to do) can play tricks with your body’s ability to get rid of fat.

Possibility #3: You’re Doing Too Much Cardio If you’re doing hours of steady-state cardio, it’s gonna end up working against your fat loss efforts.  All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.

See me about designing your ideal cardio routine to burn extra calories for maximum fat loss.  I’ll let you know how much cardio should be included in your routine.

Possibility #4: You’re Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it’s there.  Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get at least 6 hours, preferably a full eight hours, of sleep each night to recovery from your workouts, balance hormones, and boost your fitness results.

Possibility #5: Your Snacks Have No Protein
This is a HUGE problem with lots of people!  Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on.  Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, almost like when you eat processed carbs.  Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.

Only eat snacks that contain as much or more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters.  The problem lies in the fact that these ‘diet’ products are highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.

Diet food companies only care about making something appear as if it will help you when it truly doesn’t.  Almost 100% of people looking to lose weight don’t blame diet food companies; they blame themselves when they don’t get results.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods.  Steer clear of anything fake or processed.

Possibility #7: Your Stress Levels Are Through The Roof

I didn’t forget about the elephant in the room…your stress levels.

Sure, life can be overwhelming and stressful, but understand that mismanaged stress will have a negative impact on your hormones, which can promote fat storage.

Find ways to relax every day, in order to give your body a break from ‘fight of flight’ mode.  Your scale will thank you!

Okay, so you probably do need to call me for one or both reasons listed above.

The exciting news I have will take about 5 minutes to tell you, and we can talk about what is holding you back from better fitness and fat loss results when you call if you need that advice too.


Committed to you and your fitness,



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