You Might Not Be Losing Weight (Even When It Feels Like You’re Doing Everything Right)
Ever feel like you’re "eating perfectly" but still not seeing the scale move? It’s frustrating, right? But here’s the thing—while it’s possible you’re doing everything right, it’s not the most common reason behind stalled progress. Let’s dive into a few reasons why you might not be seeing the results you’re working so hard for.
Problem #1: You're Eating More Than You Realize
It’s surprisingly easy to eat more than you think, even when you’re trying to be mindful. A few sneaky missteps can quickly add up to hundreds of extra calories. Let me show you what I mean with an example:
Let’s say you’re aiming to eat 500 fewer calories than your body needs to maintain your weight, which should theoretically lead to about a pound of weight loss per week. You’re on track—or so it seems. You’re hitting your calorie target most days and even saving room for a glass of wine or two with dinner. Sounds sustainable, right?
But here’s where things can go sideways:
Sneaky Extra Calories
Take the wine, for example. You think you’re having two standard servings (5 ounces each), but your pours are closer to 8 ounces. That’s an additional 150 calories per day, which adds up to over 1,000 extra calories in a week.
Or consider your weekend “cheat meal.” You pick something that seems relatively healthy, like Thai Coconut Lime Chicken at a restaurant. But that single meal contains 1,980 calories—far more than you expected.
When you add it all up, your planned 3,500-calorie deficit for the week might shrink to almost nothing, leaving you frustrated and wondering why you’re not seeing progress. The takeaway? Small miscalculations matter. It’s worth double-checking portions and ingredients, even for meals that seem healthy.
Problem #2: You're Not Eating Enough
On the flip side, eating too little can also stall your progress. It sounds counterintuitive, but your body needs enough fuel to function and recover, especially if you’re active or under stress (hello, first responders and busy moms!).
What Happens When You Undereat
When you consistently eat too few calories, your body might respond by slowing your metabolism. This is a survival mechanism—your body is trying to conserve energy because it thinks resources are scarce. Over time, this can make weight loss feel impossible.
If you’re not seeing progress despite eating very little, it might be time to reevaluate. Are you getting enough protein, healthy fats, and carbs to support your activity levels? Are you giving your body enough calories to fuel recovery and repair?
Problem #3: Lifestyle Factors Are Getting in the Way
Nutrition is just one piece of the puzzle. Your sleep, stress levels, and activity all play a role in your progress. Here are a few things to consider:
Sleep Deprivation
Lack of sleep can affect your metabolism and hormones, making it harder to lose weight. Studies show that sleep-deprived individuals may burn 200-500 fewer calories per day. Prioritizing sleep might be the secret ingredient your routine is missing.
Hormonal Changes
For women, hormonal shifts—from menstrual cycles to perimenopause—can affect metabolism, appetite, and how your body stores fat. It’s not all in your head; these factors are real and can influence your progress.
Stress
As a first responder or a busy mom, stress might be a constant companion. Chronic stress can increase cortisol levels, leading to weight gain or making it harder to shed stubborn pounds. Finding ways to manage stress—like meditation, exercise, or just taking a moment to breathe—can make a big difference.
What Can You Do?
If you’re stuck, take a step back and evaluate the big picture. Here are some practical tips to help you troubleshoot:
Track Your Portions: Use measuring cups or a food scale occasionally to ensure your portions align with your goals.
Measure Your Drinks: Pour your wine into a measuring cup once in a while to see what a standard serving looks like.
Read the Nutrition Facts: Don’t assume restaurant meals or packaged foods are low-calorie just because they sound healthy. Look up the facts when possible.
Focus on Sleep: Aim for 7-8 hours of quality sleep each night to support recovery and hormonal balance.
Work With a Coach: A nutrition coach can help you identify hidden obstacles and create a plan that works for your unique lifestyle and goals. Check out my coaching services here.
For more insights on common weight loss mistakes, check out this helpful guide from Precision Nutrition.
Final Thoughts
Remember, progress isn’t always linear, and small adjustments can lead to big changes over time. Don’t get discouraged if it feels slow; consistency is the key to long-term success.
If you’re ready to take the guesswork out of your fitness and nutrition journey, let’s work together to create a plan tailored to your goals. Whether you’re navigating life as a mom, a first responder, or both, I’m here to help you succeed. Let’s do this together!
