Reasons Why You Aren’t Losing Weight: Why can’t I just lose this extra weight?!
Are you working out regularly and eating “healthy,” yet the scale just won’t budge? You’re not alone. Many people put in the time at the gym and try to clean up their diet but still struggle to shed those stubborn pounds. The problem might not be as obvious as you think. Sometimes, it’s the little things we overlook that keep us from reaching our weight loss goals.
In this post, we’ll break down three common reasons why you aren’t losing weight: mindless snacking, underestimating your calorie intake, and trying to outtrain a poor diet. Recognizing and addressing these sneaky roadblocks could be the key to unlocking your success!
1. Mindless Snacking
We’ve all done it—reached for a snack while watching TV, scrolling through social media, or working from home. These little bites here and there may not seem like much, but mindless snacking can seriously add up. When you’re distracted, it’s easy to lose track of how much you’re eating, and before you know it, you’ve consumed hundreds of extra calories without realizing it.
Try these super yummy easy, all-natural snacks for when you’re on the go!
The key here is to become mindful of your eating habits. Instead of grazing throughout the day, try to stick to planned meals and snacks. When you do snack, portion out what you’re eating rather than grabbing straight from the bag. Being aware of your snacking habits can make a big difference in your calorie intake and, ultimately, your weight loss progress.
2. Underestimating Calories
You might be surprised at how easy it is to underestimate how many calories you’re actually consuming. Even when you’re eating “clean” or choosing healthy options, it’s still possible to overeat. For example, a handful of nuts, a drizzle of olive oil, or an extra serving of pasta can pack more calories than you might think.
To overcome this, try tracking your food intake for a few days using a calorie-tracking app. This can help you get a more accurate picture of how many calories you’re actually eating. And remember, even if a food is healthy, it still contains calories. Keeping an eye on portion sizes is key to staying within your calorie goals.
3. Trying to Outtrain a Bad Diet
It’s easy to think that you can burn off the extra calories with a killer workout, but unfortunately, exercise alone isn’t enough to undo a poor diet. Even if you’re spending hours in the gym, you won’t see the results you want if you’re consistently overeating or making poor food choices. Weight loss is about creating a calorie deficit, which means burning more calories than you consume.
Instead of relying on workouts to fix your diet, focus on balancing both. Exercise is an important part of the equation, but nutrition plays a bigger role in fat loss. You can’t outrun a bad diet, so make sure your meals are balanced, nutrient-dense, and support your weight loss goals.
See how I was able to go from pink shirt, big to hide my body = sports bras in the gym!
4. Not Eating Enough Protein
Protein is a crucial part of any weight loss plan, but many people don’t eat enough of it. Not only does protein help repair and build muscle, but it also keeps you feeling full and satisfied. When you’re not getting enough protein, you might find yourself hungrier and more prone to overeating, which can sabotage your weight loss efforts.
Make sure to include high-quality protein sources like chicken, fish, eggs, or plant-based options in your meals. And if you’re unsure how much protein you should be eating, aim for about 1.2-2 grams of protein per kilogram of body weight, especially if you’re active.
5. Ignoring Liquid Calories
While you’re carefully tracking your meals, don’t forget about the hidden calories in drinks. Sugary beverages like sodas, sweetened coffee drinks, and even fruit juices can pack a serious calorie punch without providing much in the way of nutrition. Even those “healthy” smoothies and juices can contain more calories than you realize.
Stick to water, black coffee, or unsweetened tea as your go-to beverages. If you enjoy smoothies or juices, try making them yourself so you can control what goes into them. Reducing liquid calories can help you cut back significantly without feeling deprived.
6. Skipping Meals
Skipping meals might seem like a good way to cut calories, but it can actually backfire. When you skip meals, you’re more likely to feel ravenous later in the day, which can lead to overeating or making unhealthy choices. Plus, skipping meals can slow down your metabolism, making it harder to burn calories efficiently.
Instead of skipping meals, focus on eating balanced, portion-controlled meals throughout the day. This will help keep your energy levels stable and prevent those binge sessions later on.
7. Not Getting Enough Sleep
Sleep plays a bigger role in weight loss than most people realize. When you’re sleep-deprived, your body’s hunger hormones get out of whack, making you feel hungrier and more likely to crave sugary or high-fat foods. Plus, lack of sleep can lead to increased stress, which can trigger emotional eating.
Prioritize getting 7-9 hours of quality sleep each night. Not only will this help regulate your hunger hormones, but it’ll also give your body the rest it needs to recover from workouts and support your overall health.
8. Conclusion: Balance is Key
If you’ve been struggling to lose weight despite your best efforts, it’s time to take a closer look at your habits. Mindless snacking, underestimating your calories, and trying to outtrain a bad diet are common roadblocks that many people face. By becoming more mindful of your eating habits, tracking your calories, and balancing your diet with exercise, you’ll set yourself up for long-term success.
Ready to take your weight loss journey to the next level? If you’re looking for personalized guidance and support, check out my online health coaching services. Together, we can create a sustainable plan that works for your lifestyle and helps you achieve your goals.
Train with me for long lasting weight loss results
Book a FREE consultation call with me today to be added to my waitlist for my “Balanced-Body Blueprint” program today. If you have tried the yo-yoing of dieting for far too long- its time to reach out for some help, because your health should be your number one priority!
With my program you get:
-One on one video check-ins bi-weekly for progress assessment
-Daily Check-ins from your coach for accountability
-Nutritionist tailored meal plans that are designed to fit your current needs
-Grocery lists to make it simple and mindless
-Workouts that fit your busy schedule; designed by Coach Chelsea herself
-24/7 access to the app with your full program and progress checks in place
CLICK HERE to book in a time to chat with someone from our team, we are excited to finally get you the long-lasting, once-and-for-all results you’ve been craving.
Get results like this!
Leave a Reply