Has your progress with the 21 Day Fix stalled? Here are some modifications and adjustments you can make to start seeing progress again!
If you’ve been reading my blog for a while, you know how much I love the 21 Day Fix!! I’ve written many articles to help you get started with the 21 Day Fix, how to use the containers, as well as many healthy and delicious recipes you can use while on the plan.
The 21 Day Fix has not only helped me balance my meals better, but it’s also helped hundreds of my clients see amazing results and start feeling better about themselves!
But maybe you’re one of the few that isn’t seeing such great results with the program. So what gives? Most of the time, it’s that you haven’t given your body enough TIME to adjust to the program. Some of my challengers see their best results after two or three or more rounds of the program.
However, I would like to share some adjustments you can make so you can start seeing results!
**BUT FIRST, I don’t recommend making changes until you have done at least one to two rounds of the program. Like I mentioned before, your body is adjusting to your new way of exercising and eating. If you’ve been dieting for a while before starting the 21 Day Fix, meaning you’ve been trying to lose weight by drastically cutting calories, it is likely that your metabolism has slowed down and is not performing well. Our bodies operate much better when they get the fuel/calories it needs! I know that sounds crazy, but it’s true! You need the fuel to help you lose weight.
First, let’s talk about your mindset going into the program. Your mindset is going to be a big factor in your weight loss!! If you are always feeling stressed, then you need to relax a little. It’s important to trust the process. I know the feeling, I’ve been there before! If I didn’t see results in the first 2 weeks, I would give up!! But I know the program works and I’ve had hundreds of clients that prove it. And trust me, we are not perfect, we all mess up now and again. Just do your best and forget the rest.
Change your mindset that this is a “lose weight fast” program. Instead, focus on making a lifestyle change. It’s not just a diet for 21 days and then you’re done and can go back to your bad habits.
Try to remember that there are so many healthy changes happening to your body on the inside that you can’t even see:
- you’re boosting good cholesterol and decreasing bad cholesterol
- your brain chemicals leave you feeling happier and more relaxed
- your muscle strength is increasing
- your bones are getting stronger
- your confidence is growing!!
Clearly the scale doesn’t tell you all the progress you are making. Please know that if you are following the program, the progress IS happening, whether it’s obvious to you right away or not.
Just follow the plan and do your best each day. Don’t force the numbers by trying to do double workouts every day or restricting your calories, this will only hinder your progress.
Remember – the program works. Follow some of the tips below and see if they help.
“I’m Not Losing Weight!”
If you’ve been doing the program, and you notice you’re putting on weight, here are some reasons why:
=> Your body will be putting on more muscle as you do this program, so you’ll likely see inches lost first rather than pounds lost. So please STAY OFF THE SCALE the first TWO WEEKS of the program. Make sure to take your measurements before you start and track your progress that way. I tell my clients that they can take measurements weekly, but only step on the scale after you have completed the program. Short-term fluctuations in the scale are not only demoralizing, but also they don’t measure your true progress. Please trust the program and know that the results with come.
=> You are going to be SORE the first couple of weeks on the program. Even I was sore and I do a lot of weight training! Anytime you start something new, you are asking your body to do things it hasn’t done before. This soreness is caused by little tears in the muscle tissue. When this happens, our bodies protect the tissue and the muscle becomes inflamed and slightly swollen. This can result in a 3 – 4 pound weight gain within a few weeks of a new program.
=> Adjust your expectations! It’s unrealistic to expect a 15-pound weight loss in three weeks if you’re close to your goal weight or you’re already working out. If you have a lot of weight to lose, then yes, you may see quicker results.
=> Drink your water! Putting your body under stress requires water! I tell my clients to drink BEYOND the recommended amount of water.
Modifications You Can Make
Here are some tips I’ve learned along the way to help kickstart my results:
- Choose the foods that are closer to the top of each 21 Day Fix food list. These foods provide the biggest nutritional bang for your buck. Are you eating too many foods at the bottom of the lists? If so, adjust accordingly.
- Have your tried eliminating dairy? Dairy can cause inflammation in many without them knowing. I went off dairy 2 years ago and have noticed a huge difference — less bloating!
- Make sure to eat balanced meals. Have a protein (red container) and a healthy fat (tsp, blue, or orange container) with every carb (yellow container.) This helps you digest slower.
- Make sure you are eating all of your healthy fats! Did you know that fat helps speed up the weight loss process.
- I like to eat one larger meal each week. What I mean by this is eating heathy foods on the food lists, but adding 100 – 200 calories to one meal. This gives your metabolism a boost and keeps your body from thinking you are starving yourself.
- Are you giving the program 100% effort? Or just going through the motions? Boosting your intensity can help increase fat loss. For example, go deeper into the squats, lift a little heavier the next time, etc. If you’ve been doing the modified moves for a while, try the full exercises for a couple of reps to see how you do.
- Don’t overfill your containers! It’s easy to fill them really full and call it a “serving.” Make sure to fill just to the point that you can snap the lid on.
- Try not to use canned foods as they can contain more sodium, which can cause bloating. Look for “no salt added” canned foods if you must.
- Adjust your calorie bracket. So many people assume they are in the lowest calorie bracket, but when they actually do the calculation, they are in a higher bracket. As you go through the program, you need to redo the calorie calculation in the nutrition guide. As your body changes, so do your calorie requirements.
- Listen to your body’s cues and signals. If you’re legitimately full, then you don’t have to eat all of your containers. However, I would rather you leave out a yellow container than a green container. If you have trouble getting all of your greens in, try blending spinach into your Shakeology. Your body needs the nutrients, especially when working out.
- If you are suffering from late-night cravings, make sure you are eating enough throughout the day. Many of my clients use their Shakeology as an after-dinner snack to avoid giving into night-time temptations. Who wouldn’t want some healthy chocolate in the evening 😉
If you’re doing the 21 Day Fix and don’t already have a coach, and you have questions about your specific situation, I’m happy to help. Please contact me here!
If you’re interested in learning more about the 21 Day Fix and joining one of my support groups, you can learn more here!