Why You’re Not Seeing Results

woman with barbell

You’re putting in the time and work – watching what you eat, hitting the gym when you can, walking the dog more… and yet, nothing’s changing. Your body’s stuck. It’s so frustrating! I know, I’ve been there myself.

I’ve actually been a gym regular since high school when I’d go to 24 Hour Fitness with my dad twice a week – thanks again, Dad! But all through high school, college, med school, and residency (that’s 17 years!) – I had no idea what I was doing and my body did not look like I worked out as much as I did. 

It wasn’t until 2017 that my husband Ben and I finally figured out what actually works – and then everything changed. I lost 20 lbs in 2 months, got a six-pack… then immediately got pregnant and lost it all 😂

But after both of my pregnancies, I was pretty quickly able to get my body back because I know what works – and I want to share it with you. 

Here are 7 reasons you’re not seeing results – and what to do instead: 

  1. You’re not lifting weights.To lose fat or gain muscle, strength training is non-negotiable. Resistance builds muscle, and muscle changes your shape. Bodyweight, dumbbells, barbells, machines – it all counts.
  2. You’re not using progressive overload.Using the same weights over and over won’t cut it. You’ve got to gradually increase the challenge so your muscles adapt. I break it down in this short 5-min video pulled straight from my Strong as a Mother online group coaching program.
  3. You’re doing too much cardio.Cardio-haters, rejoice! Cardio is not the answer. Too much of it can actually work against you by spiking hunger, raising cortisol, and breaking down muscle. More good news? Strength training done right gives you a cardio benefit and builds muscle. Win-win.
  4. You’re not eating enough.When you chronically under-eat, your body thinks food is scarce and slows your metabolism to conserve energy. Over time, this leads to fat storage, not fat loss. I see this all the time in women who’ve been stuck in diet mode for years. It’s tough to reverse, but totally possible with consistent, adequate nutrition.
  5. You’re not eating enough protein.If you know me at all, you know protein is my religion. It’s key for fat loss, muscle growth, and feeling full and satisfied. It helps preserve muscle when you’re losing weight and supports recovery and strength gains. Most women eat way too little – maybe a couple eggs at breakfast, a little at dinner – and think it’s enough. It’s not. Aim to include a solid source of protein with every meal and snack. It makes a huge difference in how your body looks, feels, and performs.
  6. You’re not sleeping enough.I need to take my own advice here (I blame my kids!), but rest and sleep is really critical for this stuff. When you’re sleep-deprived, your body produces more cortisol, which can lead to fat storage, especially around the belly. Poor sleep messes with your hunger hormones, making you crave junk and feel hungrier than you really are. And, importantly, your muscles grow while you’re resting. Try your best to get at least 7 hours.
  7. You’re not consistent.This is the most important one. The other 6 only make a difference when they’re done consistently. Remember: small actions done daily beat big actions done once in a while.  

Your challenge: Pick 2 of these that hit home and commit to them for a couple of weeks. I promise you’ll start to notice real changes. Implement all of them and you’re golden ✨