Portland Bridal Fitness: 12 REASONS YOU'RE WORKING OUT BUT NOT GETTING THE BRIDAL BODY RESULTS YOU WANT

Hey, bridal lovely!

Are you working out, eating well and still not seeing a difference in your dress size as your wedding day approaches?

So frustrating, right?! Well, I've got some tips that can help you figure out what you need to do to get those measurements moving in the right direction. Chances are you’re doing some of the right things but you may be getting held back by one or more of the following reasons:

You don’t drink enough water.

No doubt you are super busy with the wedding planning on top of all the other things you have to do on a daily basis but when it comes to working out, staying hydrated is essential for optimal performance. Water also helps to boost your metabolism and is an important key to fat loss. Remember that the amount you need depends on your health, activity level and climate. If you're just starting out, focus on getting at least 6-8 cups water each day. Do keep in mind that the Institute of Medicine recommends an adequate intake (AI) of roughly 9 cups (2.2 liters) for women and 13 cups (3 liters) for men. Fit Tip: For portion control, try drinking a glass (or two) before meals to help you fill up so you’re less likely to overeat. #sipsip

You exercise on an empty stomach.

In theory exercising on an empty stomach might sound like a good idea, but it's not. Ok, yes, there are some instances where it might be recommended but right now... that's not for you. In fact, the result of your not eating prior to your workout is quite the opposite because many of the calories you burn come from muscle, not fat. Ugh! By contrast, eating a pre-workout meal 1.5 to 2 hours prior to your training time helps to ensure that the calories you burn come from the correct source. It also gives your body the energy you need to stay focused and put in some good body-changing effort. #workitgirl!

You eat salad …with 3 servings of dressing.

Eating a salad is wonderful… but when you add more than a serving size of dressing along with other toppings like croutons and cheese the calories can add up quickly. If you don’t make your own dressing, read the labels and avoid corn syrup, artificial flavoring and preservatives whenever possible. When eating out order your dressing on the side so you control how much you eat. One of my favorite tips is to dip my fork into the dressing before each bite of salad. That way I can get a taste of the dressing without drenching my salad in it. #thinklean

You don’t eat enough.

A common misconception about weight loss is that regularly skipping meals will help you lose weight. It won't. The truth is, skipping meals can actually lead to weight gain. Why? When you don’t eat enough, your body goes into “starvation mode”, slowing your metabolism encouraging fat storage rather than allowing you to burn it. Eating breakfast, lunch and dinner with a couple of healthy snacks during the day is actually the best solution to long-term weight loss. #eatsmart

You eat whatever you want and think working out will make up for it.

If only! So not true. If you’ve ever said, “I worked out today so I can eat (fill in the blank)," it’s absolutely possible that you may be sabotaging your weight loss goals. Burning 400 calories in the gym and then eating 400+ extra calories of ice cream or some other high-calorie treat only leaves you back where you started. And remember, you need a deficit (via what you eat, exercise and the metabolic boost you get as your body changes) of 3,500 calories to lose just one pound of fat!

The key is to work out AND (that's "and", not "or") to eat lean in order to see a change in your body shape. You need to do both, lovely! Now, that doesn’t mean that you can never have a treat (like that bite of dark chocolate lusciousness you luv!), but that does mean that you need to pay attention to how your treat(s) affect your fitness goals. And, don't think of treat as rewards, but instead do something nice for yourself like getting new workout gear or a relaxing pedicure. #eatlean

You only do cardio.

Yes, cardio has it's place and it is beneficial for weight loss but a truly successful fitness program includes resistance (strength) training and muscle conditioning. That's because muscle burns more calories than fat. And that means the more toned you are, the more calories you'll burn, even when you aren’t working out. Research has shown that after training for an hour the average woman will continue to burn an extra 100 calories over the next 24 hours if the workouts include weight training. Doing workouts like high-intensity interval training and circuits are a great use of your training time because you get a mix of high-intensity cardio and strength-building resistance training together to tone your total-body and burn excess fat. #winner

You drink soda.

There is NO nutritional benefit to soda. At all. None. Like, there is zero benefit. Soda is basically sugar and water. If you’re trying to lose weight, soda is an easy way to sabotage it….even if you drink “diet”. According to research, your body still responds to the artificial sugar in diet soda like it responds to regular sugar so there’s still a hormonal response that tells your body to put that fat right on your hips. #ugh!

You don’t take time for yourself.

Between work, bills, family and everything else that you do, life can get pretty stressful. Now on top of that you're planning your wedding (cause that's what brought you here, right). That stress alone can cause weight gain! But excess stress can also lead to a number of other health conditions, which can have long-term impact. You don't want that. So, whether it’s chilling out post-workout watching your favorite show in a comfy robe, taking a long candle-lit bath or getting a massage...
Sorry, just pondering how fantastic that is... um, take some time each week to sit back, relax and unwind. #refresh

You don’t get enough sleep.

Getting the right amount of sleep every night encourages your weight loss goals for three reasons. First, sleep helps you to feel energized and gives you the energy to actually GO to the gym and do your workout. Second, have you ever noticed that the longer you stay up the more you snacks you eat and food you crave? That’s no coincidence. When your body is tired, it produces more ghrelin (a hormone that makes you want to eat up everything) in hopes that you will eat something so it can turn it into energy to stay awake. Third, when your body is exhausted your metabolism slows down - the opposite of what you want it to do since your goal is to burn fat. #zzzzs

You eat the wrong post-workout snacks.

For the most part, refueling after a great workout is a must. You just need to make sure that you pay attention to what you’re fueling your body with. Unless it's time for a regular meal, try to keep your post-workout snacks to about 150 calories. Some great ideas for post-training foods are:

· A small banana or apple + 1 tbs nut butter

· Carrots + 2 tbs hummus

· Greek yogurt + fresh fruit or berries

#yum

Your fiancé isn’t on the same health journey as you.

This one can be tough. I know from first hand experience how hard it can be to keep your eye on the prize when your partner or even your friends aren’t on the same health journey as you. They want to go out for drinks, eat high-calorie meals and want you to indulge with them. Or, your fiancé wants to show love by bringing you some fantastic chocolate treat and a bottle of wine. This is where communication comes into play. Let your fiancé and friends know that you need their support on your journey and find a compromise. Even better, ask them to join you and do it together. #teamfitbride

Zombie snacking.

As much as we love the Walking Dead, don’t be a victim of zombie snacking. You know, that’s when you idly watch TV or browse the computer while subconsciously eating from the package. Then the next thing you know, that whole package of Oreos or Doritos or whatever you only meant to eat a little of is gone. SO not ideal for weight loss! If you're going to snack, serve out what you're going to eat into a bowl or onto a plate. #portioncontrol

Exercise and healthy eating are important for weight management and for encouraging your fat loss but there are other factors as well. Try incorporating the positive changes suggested and see if you notice a difference.

If you need more help, shoot me an email email at: tami (at) wildfirefitness (dot) com.

To your success, lovely!