Why are the scales not moving?

Top 10 reasons why those bloody scales don't shift. Scales are not the be all and end all and should be used in conjunction with visual changes (photos) and measurements (tape measure) or how your clothes fit.

Do you sit and wonder why you're getting on the scales every week and not seeing the progress you want?

Here's my top 10 reasons why this could be the case.

1. Body fat could be reducing, muscle is growing so your weight stays the same. Measurements and photos can be used instead to measure progress.

2. You have no idea what calories you are consuming- get tracking on MyFitness Pal. You could be eating too much, or not enough of the right foods.

3. Lack of protein- make this 30% of your calorie intake- see number 2. This Boost metabolism by 80-100 calories per day and can save at couple of hundred calories per day as it makes you feel fuller for longer

4. You’re eating too much- see number 2. You’ll be surprised by how many calories you can consume without realising.

5. Your quality of food is poor- eat cleaner, eat whole foods, ditch most of the junk. Apply 80/20 model. 80% great whole foods, 20% ‘other’. 80% of the week, eat great, 20% have your treats. 80% of the week is 5.5 days.

6. Are you exercising enough? Weights and HIIT can improve metabolic rate, so increase the intensity and volume. Cardio also helps with weight loss in conjunction with weights and HIIT.

7. Weekend binges- Like a takeaway and a bevvy on a Friday, Saturday night on the sofa? Sunday, go out for a massive lunch? Eat great Mon-Thursday but without even noticing eating crap for 3 days will ruin your efforts. See no.2 and no.5 (80% equates to 5.5 days).

8. Liquids- drink less alcohol, drink more water. Drinking water can boost the amount of calories burned and can reduce amount of calories consumed as thirst can be mistaken for hunger.

9. You’re on a permanent diet. Restricting food groups or chopping and changing your ‘rules’ is never a good idea. Focus on eating cleaner, healthier foods including carbs and fat.

10. Expectations are too high. Fat loss take time, it takes effort, it takes motivation, it takes sacrifice. Its not a temporary plan. If you don’t put in the effort, show up and do the work or make the sacrifices, then don’t expect miracles.

Have a social life for sure, that is vital. But, don’t expect to eat out, have a few drinks, have takeaways, snacks, chocolate every week and lose weight.

Get back to your goals- WHAT’S your goal? WHY its important? WHEN do you want to get to your goal? HOW can you get there?

There are loads of other reasons that can attribute to weight gain and plateaus, such as medical conditions and medicines however the above are the most common.

I know tracking your food can be a royal pain in the ass (there are ways of tracking using visual guides) but its critical in the short term to know exactly what you are consuming, once you have a baseline you can then adapt your intake to suit your needs.

Get in touch if you need any support on any of the above subjects.

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