(1) You’re setting improbable goals and placing unrealistic expectations on yourself..

Many people struggle creating realistic goals regardless of if they are trying to gain muscle or lose fat. You expect that if you eat healthy for week and exercise a few times that you should see changes and when that doesn’t happen you feel discouraged. Excess weight was not put on overnight and you shouldn’t expect it to come off quickly either and the same goes for putting on muscle.

I recommend using the SMART process of Specific, Measurable, Attainable, Realistic and Timely. Realistic weight loss for the average person following a caloric deficit should be 1-2 lbs per week. For men trying to put on muscle you can expect 1-2 lbs per month on average and for woman it’s ~0.5-1 lb per month. Just remember to not get stuck in the rut of comparing yourself to others and allow yourself some grace to have the occasional slip-up. It’s ok to miss the gym for a day or to have the occasional dessert just because. All foods can fit when you’re making a healthy lifestyle change.

(2) You’re relying on supplements..

Anyone who walks into store selling supplements is immediately inundated with “fat-burners”, “isolated superfood” this and “nitrous oxide explosion” that. False beliefs in/reliance on supplements to help you meet your goals is going to lead A. a consistently thin wallet and B. a whole lot of expensive pee.

Most of the supplements on the market have not been studied well enough to know if there are long term positive/negative effects or if they have any effect at all. Relying on meeting your macronutrient goals through eating whole foods, is still the most consistent, time tested method for meeting your fitness goals. If you don’t know what yours are, check out the Midwest Meals Free Macro Set Up!

If you are looking for supplements that can get you your bang for your buck, I recommend the three that have stood the test of time and have undergone decades of peer-reviewed research: Protein powder, creatine and caffeine.

Using protein powder post-workout can help with muscles recover and re-build while using it as a snack or a meal replacement paired with a piece of fruit or some veggies can help keep you full longer throughout the day while keeping you in a caloric deficit.

Creatine can help increase muscle size and improve strength and endurance while also aiding you in recovery.

Caffeine can aid in your endurance and concentration among its many benefits but make sure to not over do it. Refer to the post on energy drinks for how much you should have per day!

(3) You’re not (actually) in a caloric deficit..

Plenty of people struggle with portion distortion and portion control. Portion distortion is the lack of awareness about the amount of food you are eating at a meal or snack related to what the recommended portion is. This can lead to exceeding your daily allotment of calories. To make sure you’re meeting your goals Check out this link from Northwestern University for ways to navigate portion control at home and when dining out.

Midwest Meals LLC is not a doctor or registered dietitian. The contents of this guide should not be taken as medical advice nor do they necessarily represent the views of Midwest Meals. It is not intended to diagnose, treat, care, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this program, you are agreeing to accept full responsibility for your actions. All documents included or exchanged between Midwest Meals LLC and the Client are that of Midwest Meals LLC and not to be copied, sold, or redistributed without consent of Midwest Meals LLC.