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5 Little White Lies that Sabotage Your Results

"I Don't Eat that Much"

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This is probably one of the most common ‘lies’ personal trainers hear from their clients, and it’s the one most likely to prevent any major changes from happening in your body.

“Many clients don't realize that total caloric intake has an impact on results,” says Pete McCall, an exercise physiologist for the American Council on Exercise (ACE). Forgetting that you had just a ‘small slice’ of birthday cake at the office, or mindlessly munching that sleeve of cookies in front of the TV last night easily cancels out any calories burned at the gym (and then some).

Maybe you really don’t eat that much, but what about drinks? Liquids are a sneaky source of excess sugar and calories, McCall says. “A grande skinny latte has 110 calories; having even one a day can add 550 calories per week.” That may not sound like a lot, but it translates to a little more than eight pounds per year!

And don’t forget about happy hour: A single glass of red wine has about 125 calories, and a bottle of beer can be upwards of 200, McCall says. We're not suggesting you decline all happy hour invites, just be sure to consider those liquid calories in your daily total—and ask the bartender to mix up one of these tasty, healthy cocktails.

"I Train Really Hard on My Own"

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You may think you train hard when you hit the gym solo, but are you truly working to your full potential? Or maybe you do push yourself hard—too hard, which can lead to weight gain and a weakened immune system due to overtraining, McCall says.

“A couple of different research studies have looked at individuals working with a trainer versus exercising on their own and found that working with a trainer uses more intensity and is more effective at achieving results,” McCall says.

That doesn’t mean you need to see a professional for every workout. Instead, ask a knowledgeable trainer to put together a goal-specific program (that you will use) to help you stay on track and train at the right intensity to get the results you want.

"I Don't Party Often"

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Showing up to the gym for a workout after a late night of drinking and very little sleep isn’t exactly a recipe for success. When you're dehydrated (which can leave you feeling run down, anxious, and foggy) and tired, your body is at a major disadvantage from the start, and you won’t be able to perform as well.

“I've had clients who have been too social in the evening, and if it affects their sleep patterns, then it definitely will effect their strength and ability to perform during a challenging training session,” McCall says. “In addition, some studies have found that a lack of sleep can produce more cortisol, a hormone associated with storing fat in the adipose tissue of the abdominal cavity.”

If you're really serious about seeing results, drink in moderation (we love these skinny cocktail ideas) and get plenty of sleep so you can make the most of your sweat sessions.

"I Don't Have the Time or Money to Really Get in Shape"

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“People think that they need to be wealthy or a celebrity to be in shape, says Jay Cardiello, SHAPE fitness editor-at-large and founder of the JCORE Accelerated Body Transformation System, who points out that most Olympic athletes are not born with an excess of time or money. “What determines a person's success is their desire to succeed—not the size of their wallet!”

There are plenty of inexpensive ways to fit exercise into your busy schedule (like this 10-minute total-body workout.

While it's true that personal training sessions and gym memberships aren't cheap, consider how much money you already spend on your wardrobe. By investing your money in developing a strong, healthy body, you’ll look and feel amazing in almost anything—so you may even save a few bucks by wanting to wear the clothes you already own!

"It's Not My Fault I Can't Lose Weight"

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“Clients blame personal trainers too much for the failure of their goals,” Cardiello says. You may spend an hour at the gym, but the remaining 23 hours may be filled with weight-loss stalling habits like overeating, lack of sleep, and stress. “Weight loss does not just happen in the gym. It is 80 percent diet, sleep, stress, and lastly, exercise,” Cardiello says.

Instead of looking for someone (or something) to blame, take a look at your overall lifestyle. Start implementing small changes on a daily basis that can help you improve overall health, boost energy levels, and lose weight.