Your workouts are going great and your diet is on the money, but you don’t look much thinner than you were a month ago.

There’s just one small problem.

Your workouts are going great and your diet is on the money, but you don’t look much thinner than you were a month ago.
You have been killing yourself in the gym and you feel great. Your stamina is improving by the week; you are stronger than you were in high school; and you have energy that you never knew you had.
There’s just one small problem. After all this work, you don’t look all that much different and your diet has been perfect. What gives?
Watch out for those condiments. Let’s face it, you have been dieting for a while now and you’re getting sick of eating the same bland foods over and over again. In order to keep from falling off the wagon, you decide to start using your favorite condiments to add some flavor to your boring food.
Herein lies the problem, most of those condiments add quite a bit of sugar to your diet. When it comes to losing fat, sugar is enemy No. 1. Some of the common condiments that you need to watch out for that people use to flavor would be ketchup, salsa, marinades, steak sauces, exotic mustards, low-fat mayonnaise, etc.
When it comes to adding flavor you are better off learning to cook with spices and rubs in order to make your foods more palatable.
Measuring portions is a pet peeve of mine when working with clients. There is no such thing as “eyeballing” a portion size. I have been doing this for 16 years now, and I can tell you there is no way I can properly measure my portions simply by looking at them.
Digital scales are a dieter’s saving grace. They are inexpensive and very versatile, as you can weigh foods quickly and accurately in grams or ounces. Provided you invest in a digital scale, the only other item you would need is a set of measuring cups, which most people already have in their kitchens.
Then, of course, the ever popular Saturday or Sunday cheat day. “Yeah! I can eat whatever I want all day long.” That is, unless you’re a client of mine. Taking an entire day each week to eat and drink whatever you want will set you back an entire week’s worth of working out and dieting. If you think I’m exaggerating, I am not.
It is not uncommon for a person who has been dieting hard to eat up to 6,000 calories in a single cheat day. The calories consumed does not even take into consideration the insulin response to those meals, and the fat storage that takes place due to your body hoarding calories in case of famine (or diet).
If you are having a cheat day on the weekends with your current diet plan you could quite possibly waste an entire week’s worth of working out and eating strictly. Basically you would be working and dieting hard during the week just to stay the same. Not the ideal situation when you put so much time and effort into something.
So, if you are stuck in a rut, I hope that some of this advice will help you crawl out of it and start losing fat again. As a competitive bodybuilder, I know that it is very hard to keep eating the same bland foods everyday, but I can also tell you that it does payoff in the end.
Just stay focused on your goals and keep the above common mistakes in mind. Don’t let them throw you off course.