13 Reasons You're Not Losing Weight

13 Reasons Why You’re Not Losing Weight.
__#13, Same Routine = Same Results; every 3-6 weeks you should mix it up.
__#12, Not Keeping a food & cardio journal; gotta keep records to beat records
__#11, Too Many Splurge Meals; 2 meals or 10% of your meals can be splurges (no sugar).
__#10, Drinking too much alcohol; save it for the splurges & no more than 3 drinks per week.
__#9, 1st: No sugar at all. 2nd, limit sugar free sweeteners to 1-2x/wk (save it for your splurges)
__#8, too many starchy carbs, not enough vegetables and fruits
__#7, not enough sleep: minimum of 7 hours
__#6, Drinking calories, and not enough water; 0.5oz / lb body weight / day
__#6, Not timing your meals; starchy carbs are best after a workout; veggies & fruits every meal
__#5, Eating too late: either nothing after 8pm or finish your last meal 3hrs before bedtime.
__#4, Not the right cardio: weight bearing, W=225-250min/wk, M=150-175min/wk; RPE=7-10
__#3, Not the right strength training: 2+ days/wk, total body circuits, minimal rest, fast paced.
__#2, Not eating best quality protein, fats & carbs @ every meal.
__#1, It’s a want, but not a must. You’re not ready yet.
by Mike Alves
p.s.  If you want to lose weight…, master this list!
p.p.s.  Once you reach your goal weight, you can reduce your cardio a bit & splurge 15% of your meals.  Still no sugars if you want to keep it off.