Everyone knows the saying, "You are what you eat". Yes?
I am also a big fan of the saying "You can't out train a bad diet".
These 2 sayings are very true and are very easily overlooked by a lot of avid gym goers and weight loss enthusiasts. The reason why they are spot on are the fact that your nutrition is the #1 thing that will either make or break your physique goals.
If you ate perfectly for your goals and only trained once or twice a week, you will beat the other person training 7 days and eating 50% clean. If you only put in 50%, don't expect to get 100% results. The longer you avoid doing the hard work, the longer your goals will have to wait.
Eating well 100% of the time is not about being strict every second of the day, because that won't work. It's about setting up good habits and routines to allow you to continue on with a perfect diet, or at least 95% perfect.
Setting up good habits include;
drinking plenty of clean water
eating regularly throughout the day to ensure the right amount of calories are consumed
choosing the right foods for your body and not overdoing it on certain food groups and neglecting the rest
taking the time out of your day to sit down and eat
Don't be too hard on yourself if you slip up, we're all human and we can't be perfect. If you slip up, move on, stop dwelling on it, don't try and "make up for it" and don't feel guilty for doing it. It happened, you didn't regret it at the time while you were eating it, so don't worry.
If you're struggling to make physical changes, throwing in that extra gym session, pump class, spin class, run, Body Attach, whatever you're trying, sorry, but it's not going to work.
STOP! THINK! ACT!
Reassess if what you're doing is the right thing for you to be able to make changes.
Seek professional advice, and if you already have some and it's not working, question it. Talk with them. Work out alternative ways that you can try to achieve the same end goal.
Training will ultimately help your body tone, build shape, strengthen and enhance appearance, but nutrition will help with even more, such as;
increase lean muscle mass (which burns more calories, so you can eat more)
cell reproduction so you can increase overall health
and much more...