It’s frustrating to spend months grafting to not see any changes, right? Whether you've hit a wall with your routine or simply aren't getting the most from it anymore, the process can begin to slow, and it can be difficult having to kick-start it again. That said, there are a few very simple tricks which you can try in order to get the ball rolling again... You need to check your diet What you eat is said to be 80% responsible for weight loss success, with exercise taking the remaining 20%. 80%! That’s huge! Work out how many calories you should eat in a day, perhaps investigate macros a little more, and spend a few weeks tracking them. MyFitnessPal is a good (free) tool for this. You might think that those pre-bedtime biscuits or morning lattes are harmless, but think about it – there must be a reason for this lack of progression! You need to up the intensity of your training After so long, your body will get used to what you put it through. Twelve squat reps using a 30kg bar and weight set might have been tough once, but now it’s comfortable. If it’s comfortable, you need to change it. Comfort means you’re no longer challenging yourself, and those gains aren’t made through comfortable training sessions! You need to create a deficit So, you have your calories, and now you need to create a deficit. Start with 100 or so, and if you see no change, drop it marginally more. You need to give it time though. It’s crucial that you don’t drop your calories too low, because you won’t see any progress that way, and it can become damaging to your body. Remember, food is fuel! Get those nutrients on point and the last thing your mind will be on is shovelling sugary goods into your mouth. Protein, carbs, and fats. Find a balance, and work with it. You should enjoy your food, not loathe it. You need to change how you measure progress Seriously, ditch the scales. They’re probably lying to you. Instead, pick up a tape measure, go clothes shopping, take progress photos. You need to mix it up. Scales aren’t the be all and end all in analysing change, in fact they’re quite the opposite. Seriously, remove them from your house now! You need to change your attitude Harsh, but true. Fairly often it’ll be a mental block that’s stopping your progress, not a physical one. If you don’t see your body in a positive light, how are you supposed to see positive change? If you wake up and automatically think "I look the same!", how are you going to see that, actually, you’ve got new muscle definition and your jeans are looser? Be kind to yourself. You need to stop and look in the mirror Look at you. You’re doing so, so well, whether you choose to believe it or not. Has your body changed? Yes it damn well has! Has it changed as much as you want it to? Maybe not, but look at what else you’ve gained. Now you know about nutrition, you know about exercise, and you care enough about your body to persevere until you reach those goals. Give yourself more credit. It’s a key step to winning at life.