Not Seeing Results From Your Workout? Change Your Eating Habits

You can work out religiously and still never see the results you desire in the mirror!

Have you been training for months, even years without achieving your best body? If you’re tired of not seeing those pounds fall off, it’s probably time to get serious about your nutrition once and for all! When there is a stumbling block on the path to losing weight or even reaching peak fitness, it’s almost always associated with poor nutrition.

The reality is all the exercise in the world won’t help with healthy weight loss if nutrition is not made a top priority. If you’re eating too much of the wrong things and skipping meals throughout the day, your metabolism will slow, preventing you from losing weight even with exercise and you have no one to blame but yourself. 

Food and Fitness: Healthy Eating is Key to Success

On a daily basis, people in health clubs all over the world will ignore warnings that nutrition is 90% of their results. They will exercise for months, even years before they will ever make a true commitment to eating healthy. Unfortunately, it is for this reason that most people will fail when they attempt to get in shape or lose weight.

Fortunately, there are some very good ways to make sure nutrition is addressed effectively along with your workouts. To lose weight or get in shape without resorting to unsafe, unhealthy fad diets, try these simple tips:

Eat To Live

There’s no point going on a diet to lose weight if you can’t stick with it for the long haul. Rather than adopting a “plan,” try eating smarter. Limit intake of high glycemic carbohydrates, select whole grains and lean meats, eat fresh fruits and vegetables and steer clear of sugary foods.

Portion Control

You don’t necessarily have to count every calorie for the rest of your life to get results. You do, however, have to stay within a healthy range of calories for you. Try to monitor your portions daily using your clenched fist as a guide.

Change Your Belief System

You must establish a good relationship with the healthy way of living. Learning to love exercise and eating healthy is key to your long term success. Living healthy because you “want to” is very different than living healthy because you “have to”!

Read The Label

While it’s always best to avoid prepackaged foods, this isn’t always possible. When it’s a must, make sure to read labels to pick the healthier choices. There are some decent options out there, if you look for them.

Be Cautious With Frozen Foods

Frozen dinners are often a better choice than fast-food when you’re in a rush. Do, however, pick the smarter choices here. There are some great healthful frozen entrees on the market today. Read those labels to find them. An even better choice as an emergency backup is our Meal Movement food delivery service, healthy pre-cooked, pre-portioned, lean meats, and snacks.

Know Your Triggers

Everyone has a food they just can’t seem to stay away from. Figure out what your temptations are and try to come up with healthful alternatives. If your weakness is greasy, crunchy potato chips, a handful of nuts might do the trick. Chocolate lovers might find low-fat, low-calorie pudding does the trick just as well as a big candy bar.

Surrounding yourself with like minded people who have similar goals, beliefs, and daily actions will be of tremendous help on your journey. Being a part of a great fitness community that provides fun, results-driven programming, supportive and experienced fitness experts, and variety will also be key.

Nutrition Education

Constant steady improvement through education is critical, strive to learn more and absorb everything you can.

Keep a Food Diary

Study shows the value of a food journal and proves beyond doubt that the food journal can double your results!

“Keeping a food diary — a detailed account of what you eat and drink is a powerful tool in helping people lose weight, U.S. researchers confirmed on Tuesday” says Will Dunham-Reuters.

The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not. The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc. use food diaries in their weight-loss programs.

“For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique,” Victor Stevens of Kaiser Permanente’s Center for Health Research in Portland, said in a telephone interview. The technique also helps hold dieters accountable for what they are eating, Stevens said.

The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those keeping food diaries six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not regularly keeping a food diary.

The average age of people in the study was 55. They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week, mostly by walking, attend group meetings, and keep a detailed food diary.

Yes, the ultimate body transformation secret is journaling!

USA Today reported on a similar study, just keeping a simple food diary can DOUBLE weight loss! Surprised? Shocked? How can spending 10-15 minutes per day writing help you transform your body in record time? Well, for me there are 3 good reasons for that…

How Journaling Can Help Change Your Eating Habits

  • Accountability: you are forced to answer to yourself at the end of every day. And the person you want to let down least is usually you… So if you commit to journaling each day, you’ll quickly get tired of writing about poor results and start doing something about it. In addition if you have a personal trainer helping you they must see exactly what you’re eating daily!
  • Clarity: As you journal you get a better idea of what you’ve done and what you need to do to achieve your health & fitness goals. You are constantly reminding, reviewing and re- planning which gives you a clear path to follow. You’re not left guessing and procrastinating.
  • Motivation: Keeping a daily record is great because anytime you feel down you can very quickly flick through your journal and see how far you’ve come; instantly giving you the self- esteem boost you need to keep pushing towards your goals.


That’s a powerful combination!

Start Journaling And Transform Your Body

Our easy to use nutrition program gives you the tools necessary to design your own weekly meal plans that meet your performance and nutritional needs by telling you the best foods to eat to reach your specific goals. Not only that but using a journal such as this is the only way your personal trainers and coaches can see what you’re eating every day. Without this coaches are blind and realistically cannot help you achieve the optimum results you’re looking for!

If you’re exercising and not losing weight, it’s time to ask yourself why. As you can see the nutrition journal is a very powerful tool and has the potential to double your results!

About Chris Gray
Chris Gray is the owner of Punch Kettlebell Gym Dover, Dover's premier personal training center. If you're not yet ready to begin your fitness journey with a free consultation, visit to instantly download a free report revealing "The Truth About Fat Loss", plus 4 other bonus reports from Dover's premier fitness expert.

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