You’re Eating Less, Moving More
Absolutely contrary to what we’re told from nearly every medium, eating less and moving more only makes you tired, cranky, hungry, frustrated and, if done chronically, will slow down your metabolism. Eating enough to support building lean muscle, and of course to energize you throughout your busy day - is the only way to achieve that strong physique you’re looking for.
What would happen if you demanded more miles from your gas tank that was running on empty? You wouldn’t be able to get anywhere and eventually you’d stall right in your tracks. The same thing happens when we demand more from our bodies without providing the proper fuel to do make it happen.
So how do you know if you’re eating enough to support those lean gains? I'll show you what I mean in my free guide.
You’re Avoiding Fat
Unfortunately one common mistake women make when they’re trying to lose weight is that they cut calories and start opting for low-fat or fat-free foods. Among many reasons why this might be counterproductive when trying to get lean, at the most basic level, fat in our meals and snacks keeps us full and satisfied.
If you’ve ever been on a low calorie or fat restrictive meal plan you probably know all too well the hangry feelings that come along with it. Whiteknuckle-ing it through each day, attempting to resist temptations is hard and definitely not sustainable. When you’re making changes to your eating pattern, it’s so important to include fat-containing foods so you feel stable and in control, not to mention energized for your busy day and for exercise.
Eating to get lean requires some consistency over time, so make the process as enjoyable and sustainable as possible by including whole food fats like nuts, seeds, avocados, and full fat dairy.
You’re Inconsistent in Your Habits
Ever find yourself feeling like you’re “starting over” every Monday? Or, maybe you’re telling yourself you’ll “be better” tomorrow after a night of treats and sweets? You can absolutely undo your progress towards those lean gains when you are inconsistent in your eating pattern. Before working with me, many of my clients have inconsistency weekly routine: typically they under eat their calorie and macronutrient needs during the workweek and overeating their needs on the weekend. They’re usually frustrated by their lack of energy and fat loss despite “doing everything right" most days of the week.
If this is you: start by taking a hard look at your day-to-day consistency. It takes some time to see changes, so stay focused on consistency in your eating pattern for at least 6 to 8 weeks before trying to make adjustments.
You’re Eating Out of Balance
Without realizing it, you could be eating out of balance. In my experience, most women eat too little protein and too little fat which makes for a high proportion of carbohydrates in their diet. Without the building blocks for building muscle and proper recovery from strength training, your efforts to build a stronger, leaner body will be stalled.
With disproportionately higher carbohydrates in your eating pattern, you could be setting yourself up for a blood sugar roller coaster complete with energy spikes and dips, cravings, and mood swings. I recommend aiming for an even split of calories coming from each macronutrient. In other words, aim for about 30% of your calories to come from protein, fat and carbohydrates to start.