If you’ve ever felt defeated by a scale that just won’t move, there’s an approach you haven’t tried. Here are three powerful strategies to get you back on track.

Seeing little to no change on the scale despite following a low glycemic, healthy diet and exercise routine can be incredibly frustrating and disheartening. If you're like many women over 40, particularly those with chronic conditions, you might know this struggle all too well. You diligently plan your meals, ensure you're eating balanced, low-glycemic foods, and exercise multiple times a week, only to find that the scale remains stubbornly unchanged. This lack of visible progress can feel like a betrayal after putting in so much effort and dedication, making it hard to stay motivated.

Does this sound like what you’re currently doing? 

You're sticking to a restrictive diet

One common scenario is sticking to a restricted diet, eating healthy all day, and still not seeing any difference in weight. Sound familiar? Carefully counting carbs, choosing nutrient-rich foods, avoiding sugar, and yet, the numbers on the scale don't reflect your hard work. This can lead to feelings of frustration and confusion, as it seems like your body isn't responding to the positive changes you're making. It's easy to start questioning what’s going wrong and whether all the effort is even worth it.

You're exercising multiple times a week with no results

Another challenge is exercising multiple times a week without seeing any movement on the scale. You commit to regular workouts, from cardio to strength training, hoping to shed pounds and improve your health. But when the scale doesn’t budge, it can be incredibly discouraging. The lack of progress can make it difficult to maintain the same level of enthusiasm and consistency in your fitness routines, leading to doubts about whether you’re doing the right exercises or working out hard enough.

You're having slip-ups and setbacks

Feeling defeated and having "slip-ups" and setbacks is a natural consequence when nothing seems to work. The constant cycle of effort without reward can erode your willpower and determination, causing emotional eating or lapses in your diet and exercise routine. These slip-ups can further perpetuate the feeling of failure, creating a vicious cycle that’s hard to break. Remember, weight loss is not always linear, and other factors like muscle gain, water retention, and hormonal changes can affect the scale. Encouragement, patience, and a focus on non-scale victories, like improved energy levels and better overall health, can help you stay motivated and foster long-term success.

But it doesn’t have to continue this way –  

Seeing the results you've been working so hard for can be incredibly rewarding. When you finally solve the problem of the scale not moving despite eating healthy and working out, everything starts to shift. Your dedication to eating healthy and exercising pays off, and you begin to notice the scale moving in the right direction. This not only boosts your confidence but also renews your motivation to keep going. You feel a sense of accomplishment and empowerment, knowing that your hard work is finally making a difference.

Think about the positive impact this will have on your daily life. You'll have more energy to tackle your busy workday, feeling less fatigued and more focused. Your mood improves as you see progress, making it easier to stay positive and handle stress. With your improved health, you may find that you have fewer cravings and less desire to indulge in unhealthy foods, making it easier to stick to your healthy habits.

How the scale finally started to move for Jane 

Let me share a story about Jane, a 45-year-old marketing executive with chronic health conditions. Jane used to feel stuck, despite eating well and hitting the gym several times a week. She struggled to see any progress and often felt defeated, questioning whether her efforts were worth it. But then, Jane decided to take a closer look at her habits. She started tracking not just what she ate, but also when and how she ate, and made small adjustments to her meal timing and portion sizes. She also incorporated short, effective workouts into her busy schedule, fitting them in during lunch breaks or before work.

Within a few weeks, Jane began to notice a change. The scale finally started to move, and she felt more energetic and less stressed. Her clothes fit better, and she received compliments from colleagues, which boosted her confidence even more. Jane's mornings became more manageable; she no longer felt drained by midday. Instead, she tackled her tasks with renewed vigor and enthusiasm. Solving the problem of stalled weight loss transformed Jane’s life, proving that with the right approach, even the busiest professionals can achieve their health and wellness goals.

Your 3 strategies for when you’re seeing little to no change on the scale despite following a diet and exercise routine

Strategy 1: Track non-scale victories

A scale cannot effectively determine water loss vs. fat loss. It just covers weight in general. You can lose inches and still weigh the same (or weigh more) because muscle is heavier than fat. There are a few other non-scale things that you want to keep track of, let’s dive into my best tips.

1. Take smarter measurements:

• Use a tape measure to track inches lost around your waist, hips, thighs, and arms. These measurements can give you a clearer picture of fat loss, even if the scale doesn’t show it.

• Use an item of clothing to gauge your progress. A pair of snug jeans or a fitted dress can be a great way to see how your body is changing over time.

2. Track your body composition:

• Consider getting a body composition analysis to measure your body fat percentage and muscle mass. This can provide a more accurate reflection of your health improvements than weight alone.

3. Monitor non-scale victories:

• Pay attention to other indicators of success, such as increased energy levels, improved mood, better sleep, and enhanced physical performance. These non-scale victories can be incredibly motivating.

4. Keep a food and exercise journal:

• Documenting what you eat and your exercise routine can help identify patterns and areas for improvement. It also serves as a reminder of your commitment and progress over time.

5. Set small, achievable goals:

• Break your larger weight loss goal into smaller, more manageable milestones. Celebrate each small victory along the way, such as sticking to your diet for a week or completing a certain number of workouts.

By incorporating these strategies, you'll gain a more comprehensive understanding of your progress and stay motivated even when the scale doesn't move as quickly as you'd like.

Strategy 2 - Change eating timings and habits 

One part of my Whole GI Protocol framework is teaching you WHEN to eat because timing is everything. To improve your progress with a low glycemic, healthy diet and exercise routine, adjusting when you eat can make a significant difference. 

One effective strategy is to eat breakfast within 90 minutes of waking up. 

Having your first meal soon after getting up can help jumpstart your metabolism and provide the energy you need to start your day on the right foot. This early meal can set a positive tone for the rest of the day, preventing mid-morning energy crashes and reducing cravings.

Choose a balanced breakfast

Another crucial aspect is choosing a balanced breakfast. Focus on including protein, healthy fats, and low GI carbohydrates in your morning meal. This combination helps stabilize blood sugar levels and keeps you feeling full longer, making it easier to avoid unhealthy snacks and overeating later. A balanced breakfast not only supports weight loss but also ensures you have the sustained energy to handle your daily tasks effectively.

Add in more protein

Incorporating protein into every meal is another key strategy. Protein is essential for maintaining muscle mass and boosting metabolism, which aids in weight loss. By ensuring each meal includes a good source of protein, you can enhance your body’s ability to burn calories and build lean muscle. This approach not only supports your weight loss goals but also promotes overall health and well-being.

Finish your last meal 2-3 hours before bed

Avoiding late-night eating is also important. Try to finish your last meal at least 2-3 hours before bedtime. Eating heavy meals late at night can disrupt your digestion and lead to unnecessary calorie storage. By giving your body time to properly digest food before you sleep, you can improve your metabolism and prevent weight gain. This simple change can make a significant difference in your overall progress.

Time your meal consistently 

Lastly, practice consistent meal timing. Sticking to regular meal times throughout the day can help regulate your metabolism and prevent overeating or cravings. Consistency in meal timing ensures your body gets the nutrients it needs at the right intervals, supporting sustained energy levels and better digestion. By maintaining a regular eating schedule, you can optimize your eating habits to support your weight loss goals and overall health.

Strategy 3 - Change exercise timings and habits

Another aspect of my Whole GI Protocol framework (which is 9 parts in total), is WHEN you exercise. Again. Timing is everything. Here’s what exercise could look like to improve and kickstart weight loss.

Exercise first thing in the morning:

• Start your day with a workout to boost your metabolism and improve blood sugar levels. Morning exercise can help you stay energized and focused throughout the day.

Follow your workout with a balanced breakfast:

• After your morning workout, have a balanced breakfast that includes protein, healthy fats, and low GI carbohydrates. This helps replenish your energy stores and supports muscle recovery.

Incorporate different types of exercises:

• Mix up your routine with a combination of cardio, strength training, and flexibility exercises. This not only keeps things interesting but also ensures a well-rounded fitness regimen.

Stay consistent with your exercise routine:

• Make exercise a regular part of your daily schedule. Consistency is key to seeing long-term results and maintaining your progress.

Listen to your body:

• Pay attention to how your body responds to different exercise times and types. Adjust your routine as needed to ensure you're getting the most benefit without overexerting yourself.
  
  

Ok, you might be wondering… this is all great but what should I do if I have a busy schedule and find it difficult to eat and exercise at consistent times?

If you have a busy schedule and find it difficult to eat and exercise at consistent times, you're not alone. Many working professionals struggle with balancing their health goals and daily responsibilities. However, with some strategic planning and smart adjustments, you can make it work.

Tip 1: Meal planning and prepping that first meal of the day

First, let's talk about meal planning and prepping for breakfast. Taking some time once a week to plan your breakfasts can save you a lot of stress and ensure you're eating balanced, low GI foods to start your day right. Begin by making a grocery list of healthy breakfast ingredients and preparing them in advance. You can cook in batches and store portions in the fridge or freezer for easy access. For example, prepare a big batch of overnight oats, chia pudding, or egg muffins on Sunday, and you’ll have a nutritious breakfast ready to grab and go throughout the week. Having quick options like Greek yogurt, fresh fruit, and nuts readily available can also help you avoid unhealthy choices when you're in a rush. By planning ahead, you can ensure you're getting a good start to your day with a balanced, satisfying breakfast.

Don’t like eating breakfast too early?

If you don't like eating in the morning, it's still important to have something small to support healthy blood sugar levels, weight loss, energy levels, and prevent later cravings or binge eating. Try starting with something light and easy to digest, like a high protein smoothie, a handful of nuts with cheese, or a small piece of fruit with a spoonful of nut butter. These options can provide the necessary nutrients to kickstart your metabolism and keep you energized without feeling too heavy. Over time, you might find that your body adapts, and you become more comfortable with having a more substantial breakfast.

Tip 2: How to fit in exercise in just 15 minutes

When it comes to fitting in exercise, even short workouts can be highly effective. High-Intensity Interval Training (HIIT) is a great option if you're pressed for time. A 15-minute HIIT session in the morning can boost your metabolism and improve your cardiovascular health. These workouts are intense but short, making them easy to fit into your busy schedule. Try simple routines like jumping jacks, burpees, push-ups, and squats, doing each exercise for 30 seconds with a short rest in between. This way, you can get your heart rate up and burn calories without spending a lot of time.

Intentionally “sneak” in exercise throughout the day

Another tip is to incorporate movement into your day whenever possible. I call this Mindful Movements and it’s something I teach as part of my Whole GI Protocol. How does this look? You can take short breaks to walk around the office or do a quick stretch. If you commute by public transport, consider getting off a stop early and walking the rest of the way. Small changes like taking the stairs instead of the elevator can add up and contribute to your overall activity level.

Tip 3: Find what works best for YOU

Lastly, try to create a routine that works for you. Consistency is key, but it doesn't have to be rigid. Find pockets of time in your schedule where you can consistently fit in meals and exercise. Maybe you have a longer lunch break on certain days, or perhaps evenings are less hectic. Identify these times and plan accordingly. By being flexible and making small adjustments, you can stay on track with your health goals without feeling overwhelmed.

These small tweaks can get you going in the right direction pretty quickly

Overcoming the frustration of seeing little to no change on the scale requires strategic adjustments and a focus on overall progress. By altering meal timings, incorporating balanced breakfasts, and taking smarter measurements, you can gain a clearer picture of your achievements. Prioritizing morning workouts and maintaining consistent meal times will further support your weight loss journey. Remember, progress isn't always reflected on the scale, but with patience, determination, and an emphasis on non-scale victories, you can achieve lasting success. Stay motivated and keep moving forward – every small step brings you closer to your health and weight loss goals.

Ready to finally see the results you deserve?

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Remember, it’s not just about what you eat, but how, when, and why you eat. With Low GI Living Premium, you can lose up to 5 lbs in 30 days with blood-sugar-friendly meals, all while enjoying the foods you love most. Plus, you’ll improve your biomarkers by your next doctor’s visit, continue to release weight, fat, and inches naturally, and potentially reduce or eliminate the need for medication. Imagine no more mid-afternoon energy crashes, fewer headaches, and reduced brain fog – all while enjoying your favorite carbs and sugar without harming your health.

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