Have you been working out regularly and not seeing dramatic weight loss results? If you’ve been consistent about fitting in quality workouts on a regular schedule, it’s time to take a look at your habits outside of FitClub.

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A consistent workout regimen is sure to burn calories, but calories are often too easily eaten back as soon as you leave FitClub. What post-workout mistakes can you avoid to ensure you see the best results possible?

• Don’t just stop eating. The most obvious answer may seem to be to stop eating or cut back dramatically on the amount that you eat, but that may have the opposite effect you’re hoping to achieve. If you’re working out, your body needs food to act as fuel to repair tears to muscles, making the muscles stronger, more efficient fat burning machines. Too few calories also makes your body hold on to the calories you do take in, resulting in weight gain. Instead, check your diet and see where you can eliminate processed foods, junk food, and nutrient-deficient calories. Opt for fresh produce and lean meats when possible, and cut out the calorie wastelands of junk food.


• Track your food. It’s impossible to know where the problem is if you don’t know what you’re eating day to day. Those quick bites of candy from a co-workers desk or an extra brownie before bed may be the culprit you need to avoid. Whether prefer small notebooks that you can use throughout the day or using an app on your phone, make tracking calories part of your healthy lifestyle and educate yourself on what’s going in (and out) of your body!


• Don’t reward yourself with food. If you burned 300 calories on the treadmill, you can easily eat those calories (plus some) back if you intend to reward yourself with food! If you catch yourself thinking that you deserve pizza because you worked out earlier in the day, keep in mind that while you may have burned 300 calories in your workout, even one slice of pizza may have up to 400 calories. It’s far harder to burn 300 calories than it is to eat 400 calories. A good workout should leave you with a healthy mindset, instead of undermining the work you’ve done.


• Drink more water! If you’re not drinking enough water before, during and after your workout, you may find yourself hungrier than usual. Staying consistently hydrated can ward off what might feel like hunger and allow you to make better, healthier meal decisions after your workout. If you struggle to drink enough water throughout your day, try getting in the habit of carrying a reusable water bottle with you everywhere you go. If you have a constant source of cold, fresh water near you, you won’t be tempted to reach for a sugary, calorie bomb beverage.

If you’ve been working out regularly and not seeing the progress you want, start with the tips above and let us know what works best for you in the comment section!