You’re putting in the work at the gym, getting those workouts done, but the scale isn’t budging, and your progress photos aren’t changing how you would like. Sound familiar?

NUTRITION is often the missing puzzle piece. If you’re not fuelling your body properly, it’s like trying to drive a car on empty. Let’s break down 5 common mistakes that might be stalling your progress:

1. You’re Eating Too LITTLE

Most individuals first thought when it comes to their fitness goals is;

Most common thought process: I want to lose weight —> I need to eat less

BUT, there is a difference between eating too little and eating enough to keep you in a deficit while still fuelling your goals. It is important to make sure you are eating enough protein, carbohydrates, and fats to help fuel performance, overall day-to-day functions, build muscle, and is overall more sustainable.

2. You’re Guessing Instead of Tracking

Basing your portions/food intake based on what “feels” like enough may not be an ideal way to understand how much you are eating.

Tracking your food does NOT have to be a forever thing. BUT, it can be very helpful in the beginning to understand what certain amounts of food actually look like. This helps increase your awareness to be able to eat foods without tracking down the road.

Apps like MyFitnessPal or Cronometer can be helpful tools as an easy way to track food intake.

3. You’re Not Prioritizing Protein

Protein is the building block for your muscles. Based on body weight and your desired goals, there is a certain amount of grams/day of protein you should be consuming.

The general rule for protein intake is 1g/lb lean body mass.

This means ensuring you have protein with every meal to hit your daily intake target.

Examples of some common protein sources: Beef, chicken, fish, eggs, egg whites, whey isolate protein powder, turkey, cottage cheese, greek yogurt.

4. You’re Not Hydrating Enough

Water intake is UNDERRATED.

Even minimal dehydration can impact energy levels, cravings, and digestion.

Dehydration can lead to:

• Increase in ghrelin = making you hungrier

  • The body can misinterpret dehydration as hunger

• Reduced leptin sensitivity = brain may not register satiety as effectively

  • Can lead to overeating!

5. You’re Stuck in the “All or Nothing” Mindset

One thing doesn’t go according to plan and you are throwing in the towel for the entire day, weekend, or even week.

Consistency > Perfection

You do not need to be perfect with it 100% of the time. Being able to create balance within your life creates sustainable, lasting results.

If you are looking for personalized guidance for a meal or training program, I’ve got you covered. Fill out the form below to set up a FREE 30 min consultation call to discuss how we can get you accomplishing your goals!