Ever since I got my personal trainer certificate last month, I have been getting swarmed with questions so I thought I would start sharing them on here! Have a question? Ask me on formspring (anonymous) or via email at Jennifer (at) shesafitchick.com
Q: I work out almost every day but have not seen any weight loss, what is up?
A: First of all, great job for working out on a regular basis! I can imagine how discouraged you are after putting in that much hard work and not seeing the results you desire. Unfortunately, when it comes to weight loss, exercise is not the only piece to the puzzle. According to Tosca Reno, author of “The Eat Clean Diet” exercise only makes up for 10% of how we look, 80% coming from what we eat. Start out by focusing on what you are eating. A healthy diet consists of lean protein, complex carbohydrates, and healthy fat. Be sure you are getting at least one serving of each at each meal and eat 6 small meals a day if possible. Monitor your sodium (salt) and sugar intake, avoid drinking your calories, and if possible, avoid processed foods.
While this change may seem drastic at first, many people have found success in keeping a food journal for the first month to log everything they eat. Keep in mind that muscle weighs more than fat, so to get a more accurate understanding of your progress, I suggest you take measurements of your body instead of relaying only on the scale.
Practicing clean eating, along with a regular exercise schedule, should help you shed those unwanted pounds quickly!
Jennifer is a 27 year old personal trainer living in Connecticut. She is "Coach Jen" at 
{ 15 comments… read them below or add one }
Twitter: lauryannraik
June 22, 2010 at 8:35 am
Great post! Keeping a food journal is definitely an eye opener, great tip!!!!
I ALWAYS have my clients keep one; whether they arr just starting to work with me, or can’t seem to lose weight…it usually helps! Jotting down how you feel after each meal, and 2 hours later also helps with learning your bodies feeling of hunger, bordem, etc.
Hey, special shout out to you on my last post! Have a great day =)
Laury @ thefitnessriot´s last [type] ..Acid/ Alkaline Food Balance
Food journaling is very helpful! I wish it was 90% exercise and 10% food because I think that would be easier
I think keeping a food journal can be helpful just to get a glimpse of how one’s eating habits are like. But keeping it for longer than a few weeks can be rather obsessive. You’ve laid out some really good and practical advice!
Twitter: ActiveEggplant
June 22, 2010 at 10:14 am
I don’t keep a food journal, but I definitely have to pay more attention to what I eat than I ever thought I would. That was like the “missing link” for me. (One thing I noticed too, is that it always takes me about a month and a half or more of working out regularly and eating right before I start to see a difference on the scale…)
ActiveEggplant´s last [type] ..A Near Miss
Great post! I agree with the above comments about keeping a food journal – that’s what my food blog is and it’s helped me so much.
Mary (A Merry Life)´s last [type] ..Gyros, Oreo Donuts, and Zucchini Mozzarella Crisps
Twitter: jessicabalances
June 22, 2010 at 11:34 am
I’ve also heard that exercise is only 10% of what we look like and diet is 80% – very interesting! So many people try to workout like crazy but then hit up McDonalds… And they wonder why they aren’t losing weight. Also, totally agree about taking body measurements instead of just relying on the scale!
Ahhhh I really need to start keeping a food journal, but I’m so terrible at it!! How about a food journal help post? lol (;
That’s why I like food blogging. It’s like a really detailed food journal!
Twitter: JoannaSutter
June 22, 2010 at 12:49 pm
Very sound advice!
When I need to dial it in, I start recording the cals/macros of one or two meals a day just so I remind myself exactly what is going into my body without becoming overly obsessive about my diet. As one of my favorite trainers tells me, “you can’t diet forever”….thank goodness!
You’re a genius. That’s all.
great q and a! good info….
Twitter: nicoleculver
June 22, 2010 at 6:06 pm
I love the question and answer post, keep doing them because they are so interesting. I think so many don’t take into account liquid calories. They don’t realize that 2 cans of soda, iced tea, etc is derailing their good efforts!
Love this post! I have been working out pretty well the past month, but because I have had horrible eating habits I haven’t seen much change. Good nutrition and fitness go hand in hand for results.
I totally agree that it’s more accurate to find out a body fat percentage over a weight! Because yes, muscle weighs more than fat. But on the flip side, a lot of people acredit weight gain to muscle gain when in reality…it takes a while to gain significant muscle mass. Like, you’re not gonna put on 5 lbs of muscle in 2 weeks lol
A food journal is SO important. I need to get back on that track. Seriously, I am so derailed right now.