Your workout regimen is a marathon, not a sprint.
One of the most frustrating parts of starting a new fitness regimen—and even one of the biggest reasons people quit working out altogether—is not seeing the results you hoped for. It can feel discouraging to commit to the challenging feat of getting in shape and feel like you’re not reaping the rewards.
“It’s easy when you start working out to want to see immediate results,” says Holly Rilinger, Nike master trainer and author. “I totally get it, and it can be super discouraging when you don’t see those results right away.”
You might be tempted to start using unhealthy weight-loss methods, like cutting all carbs or working out seven days a week, but don’t. These strategies do more harm than good and rarely result in long-term weight loss. “The research has shown us that slow and steady is best,” says Rilinger. “If you’re losing one to two pounds a week, that’s tremendous progress.”
“If you are working out and not eating right, you are not going to get to where you want to be,” says Rilinger. Eating a well-balanced diet, particularly one high in fruits, vegetables, and lean protein, might help you see the change you want to see. Learn more about what to eat before and after a workout.
If you’re working hard at the gym and you think you’re eating well, a food journal may be a useful tool. “It’s time to get honest with yourself and really take a deep dive,” says Rilinger. “Keeping a food journal is a really good way to stay accountable and really see what you’re eating.”
On the other hand, maybe your diet is top notch and it’s your workout that could use a boost. “Maybe it’s time to step it up with intensity. Take a look at how you’re using those 30 minutes every day,” says Rilinger. “If you can increase the intensity, then there’s a higher likelihood that you’re gonna lose that weight.” Learn more about finding the right workout intensity here.
“If you’re not seeing change in one to two weeks, don’t get discouraged,” says Rilinger. “This is a long game. I want you to look at this as a lifestyle. These changes you’re making are going to be part of your new life.”
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I've been working out for a while now,
why haven't I seen any results?
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So it's easy when you start working
out to want to see immediate results.
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I totally get it, and
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it can be super discouraging when you
don't see those results right away.
00:00:19,816 --> 00:00:23,354
But the truth is research has shown
us that slow and steady is best, so
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if you're losing one to two pounds a week,
that's tremendous progress.
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Now the other thing is diet
plays a key role here.
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If you are working out and not eating
right you are not gonna get to where you
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wanna be, so making sure you're eating a
diet that's rich in fruits and vegetables.
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Lean proteins is gonna get you where you
wanna be, so if you're working out and
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you feel like you're really giving it
your best, and you're actually not losing
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weight, then it's time to get honest with
yourself and really take a deep dive.
00:00:47,306 --> 00:00:50,732
Keeping a food journal is a really
good way to stay accountable,
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really see what you're eating.
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Sometimes we forget about those two
glasses of wine we're having at night or
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that burrata we're eating.
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So keeping that food journal is
gonna really give you a real
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look at what you're eating.
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Now working out-wise maybe it's
time to step it up with intensity.
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Take a look at how you're using
those 30 minutes every day, and
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if you can increase the intensity,
00:01:08,719 --> 00:01:12,110
then there's a higher likelihood
that you're gonna lose that weight.
00:01:12,110 --> 00:01:16,442
So if you're not seeing change in one
to two weeks, don't get discouraged,
00:01:16,442 --> 00:01:19,852
this is a long game,
I want you to look at this as a lifestyle.
00:01:19,852 --> 00:01:23,315
So these changes you're making,
are going to be part of your new life.
00:01:23,315 --> 00:01:28,532
Dietary guidelines for Americans, 2015-2020. 8th ed. Washington, DC: U.S. Department of Agriculture. (Accessed on December 7, 2018 at https://health.gov/dietaryguidelines/2015/guidelines/.)
Get real about getting active. Dallas, TX: American Heart Association. (Accessed on December 7, 2018 at https://www.heart.org/en/healthy-living/fitness/getting-active/get-real-about-getting-active.)
Physical activity guidelines for Americans. Bethesda, MD: U.S. Department of Health and Human Services. (Accessed on December 7, 2018 at https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=55.)