How to Use a Food Journal to Lose Weight

how to use a food journal

When it comes to losing weight, I’ve never been super excited about counting calories.  I don’t believe that all calories are created equal, and for my clients, counting calories isn’t going to give them the results they really want to see.  In the FASTer Way to Fat Loss, we track our macros and practice carb cycling to make sure that our bodies are always in fat burning mode. The best way to track macros and start losing fat is by keeping a food journal.

What is a Food Journal?

Food journals, also known as food diaries, have been around forever. Before smart phones, people would keep their food journals in a notebook and track their calories and nutrient intake that way.  While that’s still a viable option for anyone interested in keeping a food journal, I much prefer using the power of technology.

Like many others, my favorite food journal app is MyFitnessPal. It’s very user friendly and completely takes the hassle out of tracking your food.  There are plenty of food and fitness tracking apps to chose from, so do your research and chose your favorite.

Setting up your MyFitnessPal

Step 1: Download MyFitnessPal from the app store on your device

Step 2: Create an account

Step 3: Answer the questions to set up your profile.  Note: The second question will ask you about your activity level.  Look at your normal lifestyle and answer this question honestly. Even if you workout for an hour a day every single day, that doesn’t mean that you are “very active”.  Unless you do manual labor for a living and remain active for most hours of the day, I highly recommend you select “Not Very Active.”

Step 4: Use MyFitnessPal to track your food, activity, and progress

Why are Food Journals Helpful?

Food journals and tracking apps are helpful for many different reasons.  First, you’ll find yourself thinking twice before eating anything if you’re using a tracker.  You’ll have a much better idea of how many calories are in your commonly consumed foods and it will help you make better choices.  For example, once you see how many calories and sugars are in a can of soda, you’ll probably think twice before drinking it (or at least make the decision to drink less).

Food journals are extremely helpful for people like me who want to track their macros and focus on losing fat.  In the FASTer Way to Fat Loss, I teach my clients how to use food trackers to track their nutrient intake (not just calories) so that they can still enjoy their favorite foods while losing weight.

Tips for Tracking your Food in a Food Journal

  • Use the bar code feature to easily scan food that comes in a container
  • Use the reminders feature to help hold yourself accountable
  • Always be honest with yourself and when you’re not sure, overestimate
  • Add your own commonly eaten meals so they’re easy to enter time after time
  • Easily add recipes
  • Easily track restaurants – anything with a green check mark is verified by my fitness pal
  • You can upload recipes from your favorite websites right into the app
  • Learn how to track macros and micros for maximum fat loss

Using a food journal has helped me lose weight and keep it off.  It’s an excellent tool for tracking macro and micro nutrients which is what my fat loss program thrives on.  Because I use a food journal, I’m easily able to plan my meals and still enjoy my favorite foods. Using a food journal is an amazing tool for anyone who wants to lose weight.

If you want to learn more about how to use MyFitnessPal, how to track your macro and micro nutrients, and how to lose fat and keep it off, I’d love to work with you on the next round of the FASTer Way to Fat Loss.  You can learn more and register for the program here!

3 Fat Loss Mistakes you Might be Making

3 fat loss mistakes you might be making

Have you ever wondered why your body is holding onto fat, even when you spend hours doing cardio each week and you watch what you eat? Your diet and exercise plan could actually be making your body hold on to fat! No one wants to waste time in the gym to see no results, or worse, to gain even more fat.

If you’ve been struggling to lose fat in those trouble spots, I want to help! I’ve coached thousands of women to lose thousands of total pounds in fat. Over and over, I hear that my clients were making the same mistakes before they found the FASTer Way to Fat Loss. Here are the top 3 mistakes women make when they try to lose fat:

#1: They’re estrogen dominant.

Your hormones really can make your body hold on to fat! If you’re estrogen dominant, you could spend hours at the gym working out and not see any results in the mirror. You could be estrogen dominant due to birth control, or your body could be naturally producing an excess of estrogen. Luckily, there are ways to help overcome estrogen dominance and I can guide you through it with the FASTer Way to Fat Loss!

#2: They don’t sleep enough.

When you don’t get enough sleep, your body produces a lot of a hormone called cortisol, which makes your body hold onto fat, especially in your belly. Your blood sugar levels will also be elevated, which causes the fat cells in your body to store more fat. Lack of sleep can also cause your thyroid hormone levels to be out of whack, too. All of this leads to fat that just won’t come off, even if you work out and eat healthy foods.

#3: They don’t eat enough.

For years we’ve heard that calorie restriction and cardio will lead to weight loss. To some extent, that’s true. For the first month or two, you’ll lose weight. But, that weight loss comes from losing fat AND losing muscle. If you’re looking to get a lean, toned body, calorie restriction won’t get you there! You need to make sure you’re eating enough calories, and eating the right kinds of foods at the right time to really turn your body into a fat-burning furnace. That’s exactly what I teach in the FASTer Way to Fat Loss!

If you’re struggling to shed fat, it could be because you’ve been following the wrong program! Don’t let your weight loss goals hinge on outdated research. You can actually work out less, eat more, and look even better than you did when you were starving yourself! That’s what the FASTer Way is all about. I know you’re busy, which is why I’m passionate about showing you a fast, simple plan that WORKS when it comes to losing fat (and keeping it off).

Client Spotlight – Annie

What did your health and fitness look like before the FASTer Way to Fat Loss?

My fitness was seriously dragging. I remember sitting at the bus stop waiting for my kids the first week of school and seriously struggling to get up from sitting on the ground! I was out of breath and my body felt very ‘fluffy’ to put it nicely. I had my fourth baby & csection 5 months prior and only lost 15 pounds. I was so sad I couldn’t wear cute clothes for back to school night and it had me in tears.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join? 

I have known Brittiney since Janruary of 2016, she helped me with nutrition and workouts to get back to my pre-baby weight back and within 9 months postpartum I was below my pre-weight! After having my fourth baby it was no hard decision to make when trying to find a way to get myself back to what I was! I reached out to Brittiney and she asked me to join a live video all about FWTFL! She was so happy, excited and beyond helpful when explaining everything to me. She is marvelous to work with!

What do you love about the FASTer Way to Fat Loss experience?

I love the community of women more than anything. I never felt so empowered and driven to get my life back! I love the MACROS breakdown, the simplicity of the program and the interaction you get with your coach.

What do you love about intermittent fasting?

I loved waking up and having coffee then getting stuff done around the house before thinking of food. It was relaxing to know I was going to eat at 11, so it was simple to plan my day.

What do you love about using macro couting?

It was so simple. I didn’t have to make special meals and I could enjoy everything my family enjoyed!

What do you love about carb cycling?

Carb cycling was great. It helped me realize the proper nutrition you need and on what days. I never felt hungry and I always felt like it gave me the specific energy I needed!

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

I use the home workouts. They are wonderful, they aren’t time consuming and they truly burn!!! The first few week I remember it was hard pumping the shampoo out of the bottle in the shower because my arms got such a great workout! They are challenging and never boring!

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I love FWTFL! I plan on starting the VIP membership February 3! I recommend Brittiney and will over and over again! She is so passionate about what she does! She truly understands all life’s bumps. She is hands on, honest, driven and sincerely caring.

Ready to make your own transformation? Register for the next round of the FASTer Way to Fat Loss today!

Client Spotlight – Jennifer Crutchfield

What did your health and fitness look like before the FASTer Way to Fat Loss?

 I was at my breaking point literally 48 hours prior to finding the FASTer Way to Fat Loss program. I had been struggling with a variety of health issues over the past several years and consequently slowly gaining weight. Nothing was taking it off and in fact almost everything I did added a pound or two on a regular basis. I remember at my last appointment just prior to joining the program I had a breakdown at the doctor’s office saying I could not handle even 1 more pound. I was also struggling with lack of energy and strength. I felt like I was 100 years old and just over feeling that way.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I was on Instagram and I saw a post by Brittiney about the FASTer Way to Fat Loss program and was intrigued. I took a screen shot and decided to pray about it. Over the next day or two I could not get it off my mind. I then saw a second post by Brittiney for her last call to join on Instagram and decided not only was it a sign but it is an affordable program and I felt I had nothing to lose at this point.

What do you love about the FASTer Way to Fat Loss Experience?

Everything! My coach, Brittiney has been a total inspiration. All the ladies in every group I am in for the FASTer Way to Fat Loss Program are positive, uplifting, and supportive. Most importantly I am finally falling in love with my body again. What do you love about intermittent fasting?I feel amazing! I am a totally honest person and for me the first few weeks were rough transitioning from a sugar burner to a fat burner. It was worth sticking with it though. I also have more energy and my stomach was much calmer.

What do you love about using macro counting?

I know how much food I need to eat to keep my body healthy. I found quickly I under ate a lot and my diet did not include enough of all the macros. My comfort zone was lots protein and hardly any fats. Once I started tracking what I was doing I was able to better fuel my body and feel better.

What do you love about carb cycling?

I like the rotation of macros and exercises to create variety and it maximizes results.

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

I enjoy that the workouts rotate daily. If your legs are sore the next day you are working another body part so it does not feel physically overwhelming and it’s a completely sustainable program. I started with beginner workouts then moved to home workouts.

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I had an amazing experience with the FWTFL. I decided to become a coach to share my struggles with other ladies so they know they are not alone. I absolutely recommend Brittiney Landis as your coach. She is inspirational, supportive and kind.

Register for the next round of the FASTer Way to Fat Loss today!

Client Spotlight – Andrea Demers

What did your health and fitness look like before the FASTer Way to Fat Loss? 

I was 8 months postpartum with my 2nd and still hanging on to about 10 lbs of baby weight. I was breastfeeding. I did cardio as often as I could and trying to eat healthy. Breastfeeding made me ravenous and I was eating a lot. I knew when the breastfeeding came to an end, I would privaby gain another 10 lbs if I didn’t get control. Prior to babies, I spend a lot of hours in the gym and restricted myself to small low calorie meals and was still unable to achieve the lean toned body I worked so hard for!

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I had heard some buzz about intermittent fasting and did a Pinterest search. Brittiney came up in that search. Her life situation sounded similar to mine and she looked incredible! She was super approachable so I sent her a Facebook message and asked some questions. After a few conversations with Brittiney, I decided to invest! (Best decision ever!)

What do you love about the FASTer Way to Fat Loss Experience?

The simplicity. I am busy. Two young kids really monopolize my time. I love not having to do major meal planning. I love being able to eat at the same time as the rest of my family and eat what they are eating. I love eating and feeling full when I’m done. I also love the results I got…almost immediately… and the results I continue to see 6 months later!

What do you love about intermittent fasting?

I have so much more appetite control than I have in my whole life. I no longer obess over food and that is freeing.

What do you love about using macro counting?

Not focusing on calories has been a huge plus for me! I feel so much more full and satisfied now.

What do you love about carb cycling?

Carb cycling has given me the freedom to eat carbs without guilt while still reaping the benefits from low carb days!

What’s your favorite part of the workouts & which do you use beginner, home workout, gym workout)

I use the home workouts! I love the way they are always new and different but not too complicated! And the fact that I can complete them in 45 min or less!

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

My overall experience with the FWTFL has been incredible! It is hands down the most sustainable and effective program I have ever done. I have never stuck with any program this long. I signed up as an affiliate because I have had so many people ask me about the program. I would love to become a coach one day when my life is less busy. After 2 rounds with Brittiney, I went on to join VIP, and I’m loving the continued support and expert advice!

Client Spotlight – Britney Nabel

What did your health and fitness look like before the FASTer Way to Fat Loss?

Before I started the Faster Way I struggled very much with under eating and then binging on the weekends and hen not seeing the results I was looking fornor even feeling any changes. I decided to join the Faster Way because I knew I needed to stop going on this cycle because it was not working & I wanted to feel Better about myself and my body again.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I watched Brittiney’s posts on Instagram and Facebook for several months about her experience with The Faster Way. After seeing her amazing results, & how much she loved the program. I decided to invest because I knew with her being a fitness professional for as long as she has been that she would have definitely done all the research needed to know she was promoting an amazing program that she believed in and I knew she would give me the support I wanted the whole way through!

What do you love about the FASTer Way to Fat Loss Experience?

I have loved learning that I don’t have to feel guilty about eating a specific food group and that treats are “bad”. I love knowing that I can work my day around a family cookout, vacations, parties, etc and still feel good about myself and my work towards my goals.

What do you love about intermittent fasting?

I have loved learning about intermittent fasting and learning that I do not have to eat every 2-3 hours to thrive and lose weight. I feel better about not always needing to make sure I have a “snack” or pack food to take with me in case I don’t have access to food at some point in the day.

What do you love about using macro counting?

Macro counting has given me more confidence in knowing that I’m actually fueling my body with the right amount of macronutrients throughout a given day to maximize fat loss. I am more confident when picking food while out and looking at nutrition facts to know that I am making a smart choice to reach my goals.

What do you love about carb cycling?

Carb cycling feels sooooo good! I love the way I feel after low carb days. I feel like I’m almost lighter and just refreshed!

What’s your favorite part of the workouts & which do you use beginner, home workout, gym workout)

I love that the workouts are different each day and week! I use the at home workouts and the moves never get boring and I always feel a good soreness the day (or two) afterwards. I have also discovered a love for doing “sprints” which I never though possible! I mean…that’s RUNNING lol

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I absolutely love FWTFL!! I have loved learning a completely new way to see nutrition and feel about intermittent fasting, carb cycling and macro counting. I have decided to become an affiliate because I recommend this program & most importantly Brittiney to anyone that will listen! Brittiney is an incredible coach. She has so much knowledge about health and fitness and continues to support me even into VIP group to keep pushing towards my goals!

Client Spotlight – Tasha Temple

What did your health and fitness look like before the FASTer Way to Fat Loss

I was the mom that lost 0 lbs post baby and nursing for an entire year. I was in a place where I wanted to give the best for my baby but was also losing myself to mom life, postpartum, losing weight, balancing a full time job and fitness and it was just too much.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join ?

I found Brittiney on Facebook with some mutual friends and decided why not give it a shot!? I watched a live video she did on why mom life is so hard and you just get fed up sometimes because nothing is working. She talked about fasting and how much easier it is to go about your day and not have to plan out or worry about food and you get ENERGY who doesn’t need that as a mom!

What do you love about the FASTer Way to Fat Loss experience?

Brittiney was literally the best coach ever, I feel like I’ve gained a friend and a teacher, she has taught me so much about fitness, and healthy eating without the judgement… If you miss a day just get back on it the next day and its fine! I also love not thinking about planning out my workouts. they are just there for me to grab and go do.

What do you love about intermittent fasting?

I love the fact that I do not have to plan out my mornings around food. I can just go about my day and figure it out later! I also love the energy I have as well as feeling like I am resetting my system every night.

What do you love about using macro counting?

I love that I get to eat carbs as long as it stays in my macros and I don’t have to feel guilty! I’m not starving myself anymore and I’m not ever hungry anymore because my body is satisfied.

What do you love about carb cycling?

I love getting to switch it up. I was doing Keto before I started cycling and love it but came to the realization, am I going to do this forever? Now, I get the best of both worlds! I get keto/ low carb mon- tues and get to replenish my system the rest of the week including the weekend when I get a treat ! It’s a great reset for my body and I love cooking for the different days.

What’s your favorite part of the workouts & which do you use beginner, home workout, gym workout)

I love that they are different week to week with a different focus area, I also love that they are all mapped out for you with instructions on how to do them so you don’t have to plan anything yourself just go DO. I was using at home for a while at the gym then decided to use the gym.

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

It’s been great! I am in the VIP group now and still have overlap with Brittiney. I am an Affiliate. I don’t think I have the time right now to be a coach. I would 100000% recommend Brittiney as a coach. She is inspiring, motivating, knowledgeable, and beyond responsive anytime you need her! She is the best! Even now in VIP where she isn’t my coach she still interacts with us like we are still on her team 🙂

Client Spotlight – Ali Foronjy

What did your health and fitness look like before the FASTer Way to Fat Loss

My health and fitness have always been up to par. Being in the health and fitness industry myself I’ve always had a good handle on the tools I needed to keep myself healthy, trim and lean. Once I became pregnant with my first baby everything changed. The expectations I had postpartum was not what my body had in line for me. I found my self stuck, unhappy and trying everything on the marketplace to get myself back to where I use to be! Fast forward to baby #2. My mentality was much better being I worked really hard and spent lots of money on programs and shakes that helped me get somewhat close to my pre pregnancy self after #1. I thought for sure I could do it again. Well number 2 was much more exhausting and much more of a juggle. I had little time for meal prep and no patience for anything. I decided to give my body time to rest and recover before I decided what to do next.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I had been following Brittiney for a few years since we are both so similar. I had dove into intermittent fasting on my own. I kept seeing her post about FASTer Way to Fat Loss® but I thought it was just another program to spend money on. Well thankfully I signed up last minute before registration closed! I was intrigued and wanted to see what it was all about. I trusted her knowledge and knew she wouldn’t promote something that wasn’t worth my time. It was the best thing I ever did for myself!

What do you love about the FASTer Way to Fat Loss experience?

What I love about FASTer Way to Fat Loss® is the mental shift it has provided me. Along with seeing results in just a short 2 weeks, I had given myself permission to eat again. Under eating is a serious thing! Learning how to fuel my body in such a strategic way was life changing. Enjoying carbohydrates to the capacity I have been would of never happened years ago! I feel alive and happy again! I no longer look at food as my enemy but as my survivor to life.

What do you love about intermittent fasting?

Fasting helps control my picker type eating! I love to snack at night so it helps me shut off those feelings of wanting to eat. I know I have all I need during my eating window. Also waking up without a feeling of bloat and heaviness is a great feeling as well.

What do you love about using macro counting?

Macro counting has shown me that food is fuel. People get scared of this and think it’s too much and too time consuming. For a beginner a little work needs to be put in to understand and get the hang of it but after that it’s magic! I can’t wait to see how many carbs I have left for the day and decide what to eat.

What do you love about carb cycling?

Carb cycling has been fun to change up my food! Lower carb days gives me variety to eat foods I might not want to eat everyday but enjoy so much! Peanut butter is a real love type thing! So changing up the cycle everyday keeps things less boring!

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

My favorite part about the FASTer Way to Fat Loss® workouts is they are just enough. I don’t have to over extent myself and feel tanked after. I can get a good calorie burn without stressing my body so much. I chose the at home workout.

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I loved it so much that I applied to be a coach! Just going into it I knew I was going to love it. This has been my passion as well so to have an awesome program to offer people makes nutrition coaching less exhausting and much more fun!

Yes Brittiney is a phenomenal coach. She meets the needs of her clients, provides excellent content, and shows exceptional confidence and passion for what she does! She doesn’t want you to be a slave to your food! Enjoy your food, it’s the best freedom we can give ourselves.

You can follow Ali and her health and fitness journey on Instagram!

The Benefits of Sole Water and How to Make It

SOLE WATER

Sole water (pronounced solay) is when you add natural salt to your filtered water and it becomes completely saturated. Believe it or not, salt is not the enemy we’ve made it out to be.  In fact, natural salts can have amazing health benefits, and drinking sole water is one way to reap those benefits.

THE BENEFITS OF SOLE WATER

The Benefits of Sole Water and How to Make It

After having my third baby, I was in serious adrenal fatigue.  I knew I needed to make some changes in my life, and I had heard about some of the benefits of drinking sole water.  I’ve already seen the benefits of drinking a gallon of water each day, so I figured taking things one tiny step further wouldn’t hurt.  I decided to try adding sole water to my daily routine and I absolutely love the benefits I’ve seen from making this tiny change.

Here are some of the benefits of drinking sole water:

  • Helps with Hydration – Drinking sole water first thing in the morning is a great way to get your body up and running. Your body uses a lot of water to repair itself during sleep, so rehydrating with sole water is an excellent way to start the day.
  • Helps with Detox– We take in so many toxins during the day. The minerals in natural salts help detoxify your body.
  • Boosts Energy – Who doesn’t wish they had more energy? Drinking sole water can help boost your energy throughout the day.
  • Improves Digestion– If you have trouble “going”, sole water will help stimulate your bowels and keep you regular.
  • Helps with Muscle Aches– If you’re working out to help with your weight loss, sole is a wonderful way to prevent muscle aches.
  • Healthy Veins– If you’re someone that suffers from varicose veins, try drinking sole water to reduce the look of varicose veins or avoid them altogether.
  • Fat Loss – Sole water helps your digestive system on a cellular level. Adding sole to the Faster Way lifestyle will turn you into a fat loss machine.
  • Healthy Hair, Skin, and Nails – The minerals in natural salts also help those luscious locks and beautiful strong nails.

While table salt is terrible for you, the 84 minerals in natural salt have amazing health benefits.  Sole water is an extremely inexpensive way to boost your health.

My Favorite Natural Salts

The Real Salt

Celtic Salt

How to Make Sole Water

Quart Sized Glass Mason Jar

Plastic Lid (make sure you don’t use the metal lid that comes with the mason jar)

1-2 Cups of Natural Salt (see my favorite salts above)

Filtered Water

Instructions:

  1. Fill the jar about 1/4 of the way with Himalayan Salt, Real Salt or Celtic Salt (or a mixture of the three).
  2. Add filtered water to fill the jar, leaving about an inch at the top.
  3. Put on the plastic lid and shake the jar gently.
  4. Leave on the counter overnight to let the salt dissolve.
  5. The next day, if there is still some salt on the bottom of the jar, the water has absorbed its maximum amount of salt and the Sole is ready to use.
  6. If all of the salt is absorbed, add more salt and continue doing so each day until some remains. This means that the water is fully saturated with the salt (which is what we’re aiming for)!

Be sure to ease into the sole, and only use ½- tsp – 1 tsp at first.  To use: Mix 1 tsp of the sole in to a glass of water and consume every morning on an empty stomach. Do not use a metal utensil to measure or touch the sole with any metal object.

I hope this simple tip can help you see some major health benefits in your life.  I’ve been shocked by how much sole water has increased my energy, helped with fat loss, and helped keep my body regular.  If you’re looking for other easy ways to make big health changes in your life, don’t forget to join my free Facebook group, Wellness and Weight Loss.

Ready for a bigger change?  Join me for the next round of The FASTer Way to Fat Loss.  Learn how cutting edge strategies like intermittent fasting and carb cycling can help you lose weight and completely change your life.  You can learn more and register for the next round here!

If you try sole water, let me know what you think in the comments and share this post with a friend!

5 Reasons You’re Fat for No Reason

As females, we tend to hang onto fat in our mid-section.  Whether it’s your belly or  your back, our excess fat tends to end up there.  Sometimes, we feel like we are doing the right things, but not making any progress.  Here are five reasons why you’re fat for no reason.

5 REASONS YOU'RE NOT LOSING WEIGHT

5 Reasons You’re Fat for No Reason

1. Your Body is Never Going into Digestive Rest

You’re could be eating too frequently.  In the past, we have been told that we need to kick start our metabolism by eating every two to three hours, starting right when we wake up. By doing this we are never letting our bodies fully rest and we aren’t burning through our carbs, proteins and fats. If we never burn through the fats we ingest, we never burn off fat!  Try implementing intermittent fasting for a quick way to lose fat.

2. You Aren’t Drinking Enough Water

Water is vital to losing fat and keeping it off.  Getting in a gallon of water each day has amazing benefits for many different facets of your health.  If you’re not drinking a gallon of water each day, it’s likely that you’re constantly in a state of dehydration and not flushing out the foods you are eating.

3. You Aren’t Getting Enough Micronutrients 

In the health and fitness industry, you hear so many people talk about their “macros”.  But, did you know that micronutrients are just as important?  Your body needs vitamins and minerals to function properly.  You have to make sure you’re getting in your daily micronutrients.  My favorite way to make sure I’m hitting this target is to take daily greens.  They help keep your digestive system regular, kill bad bacteria, and help you function better on a cellular level. (I’ve dedicated an entire post to daily greens.  You can read it here!)

4. You Aren’t as Active as you Think

Just because you’re working out 30 to 40 minutes a day doesn’t mean you’re considered an “active” person.  Make sure you’re getting in some additional physical activity throughout the day especially if you the rest of your day is relatively sedentary (like working a desk job or being a stay at home mom).  Try to get your heart rate up several times a day by taking walks, taking the stairs, parking at the back of the parking lot, ect.

5. You are Logging your Activity Wrong

The settings on your activity trackers can be making you fat.  Even if you’re grinding at the gym 5 – 6 days a week, you should not have your activity level set as “active” if you work a desk job or some other sedentary job.  I set mine to “not very active” even though I work out several times a week.  You should also make sure you don’t have your food log (My Fitness Pal or otherwise) synced to your activity tracker.  That will trick your food log into thinking you’re able to consume far more calories each day.

Try making some small changes in your daily life and I can guarantee they will add up to big results.  If you’d like some more guidance and motivation, join my free Facebook community, Wellness and Weight Loss!