4. You're Gaining Weight
You're working out really hard and then suddenly find that your favorite jeans are feeling tighter than they should be. Sure, you can blame the dryer, again. But really, how is this happening when you're burning so many calories?
"Women often don't realize that weight lifting can increase appetite," says Amy Goodson, RD, board certified specialist in sport dietetics and the Dallas Cowboys Sports Dietitian. "If you eat more you'll gain weight.
You shouldn't ignore hunger cues, but some nutritional tricks can help you feel satisfied without additional calories."
Makeover approach: Goodson recommends:
- Start the day with a high-fiber breakfast that includes some lean protein (e.g. cereal with low-fat milk).
- Eat a protein and carb combo snack within 30 minutes of your workout (e.g. Greek yogurt with fruit).
- Aim for 5 to 6 small meals a day focused on high fiber and lean protein at each. Find out for sure, how much protein do you really need
5. You're Skipping workouts
Maybe it's raining out, the gym's too crowded, or a big work deadline is looming, but you're finding new reasons to skip your workout like never before. Why are you looking for excuses? "Look at what's making you dislike your workout," says Porter. "Are people judgmental at your gym? Is your workout location inconvenient?" (Plus: Are you telling yourself these 6 flimsy exercise excuses?)
Makeover approach: To avoid the usual excuses, make the focus of your training about something other than weight loss and fitness, says Holland. "Find a new goal and create a new reason to exercise. Consider earning money for a charity bike ride, for example, which is emotionally rewarding." Or check out CharityMiles, a free app for Android or iPhones that tracks your mileage and donates money to your favorite charity.
6. You're too Comfortable
Working out on autopilot makes exercise a no-brainer, but you're only cheating yourself if you no longer break a sweat. "It's not enough to just show up for your workout," says Holland. "You're wasting your time if you want results and you're not going outside your comfort zone. You also cheat yourself out of the endorphin (feel-good brain chemicals) release that comes with vigorous exercise."
Makeover approach: This can be difficult because you have to want to change, says psychologist Dr. Porter. "An easy way to get out of your comfort zone is by joining a group that's doing new things, even a six-week special training class such as Pilates or Zumba." Challenge yourself and you'll feel a sense of accomplishment that will help you stick with it.