Why You’re Not Losing Weight
Overcoming the Challenges and Discovering Effective Solutions to Your Weight Loss Journey
Ever feel like you're "eating perfectly" but wonder why you're not losing weight?
It can be incredibly frustrating when you feel like you're doing everything right but still not seeing the results you want.
It's possible. But it's not what happens most often.
Usually, there are one of two things going on:
Problem #1: You're eating more than you realise.
One of the biggest obstacles to weight loss is underestimating how much we actually eat. It's easy to think we're being mindful of our portions and making healthy choices, but the truth is, those extra calories can sneak up on us.
Problem #2: What you think is the "right amount"... isn't.
Even if you're diligently tracking your calories and sticking to a specific plan, it's possible that your perception of what constitutes the "right amount" may be off. Our bodies are unique, and what works for one person may not work for another.
Or, it could be both.
Here's a fun example…
Let's say you're trying to lose weight and eating 500 fewer daily calories than what you'd need to maintain your weight.
Hypothetically, that's enough to lose half a kilo or one pound a week.
That's with no... hiccups.
Maybe you've got a great routine down, and you're consistently eating the same amount and nailing your calorie intake goal. You even have enough room in your daily diet for two glasses of wine (one with dinner and one after).
You like eating this way, and it feels pretty sustainable.
Perfect. Except for a couple of things…
Your two glasses of wine are actually 8 ounces (240 ml) each (200 calories) instead of the standard 5 ounces (150 ml) (125 calories). Those liberal pours give you an extra 150 calories a day.
And when you consider that the shape and size of the glass can make it difficult to gauge portion sizes accurately, it's no wonder we may be unknowingly consuming more than we think.
This is really easy to do. Just check out the photo below.
The glass on the left has 8 ounces (240 ml) of red wine. On the right are 5 ounces (150 ml), a "standard serving".
As you can see, the shape and size of the glass make it hard to eyeball portion size. There's not much room for error.
But that's not all…
On Saturday night, you have friends over and grab some takeout from your local Thai restaurant. You order the Thai Coconut Lime Chicken, which sounds reasonable and looks pretty healthy.
But… it's 1,980 calories. And because your friends overstay (okay, you encouraged them!), you have four "servings" of wine instead of your usual two.
Despite your consistent eating, after the extra wine and the one meal from the Thai restaurant, you end up with just a 70 calorie deficit for the week versus your planned 3,500 calorie deficit.
So you don't lose weight.
Disappointing, for sure.
This is a pretty simplistic example, but it's exactly the kind of thing that happens to many folks who struggle to lose weight despite feeling like they're eating exactly how they planned. Because they were—almost.
What about Problem #2?
Well, your individual body may also be playing a role in your challenges. For example:
- Your basal metabolic rate—the energy you need just to fuel your organs and biological functions to stay alive—can vary by 15 per cent. For the average person, that's roughly 200 to 270 calories a day.
- Sleep deprivation can cause a 5-20 per cent change in metabolism (the equivalent of 200-500 calories a day).
- For women, the phase of their menstrual cycle can affect metabolism by another 150 calories a day or so.
Now that we've identified the potential issues on why you're not losing weight let's talk about some solutions.
Solutions on why you're not losing weight
Be mindful of your portion sizes
First and foremost, it's crucial to be mindful of your portion sizes and track your food intake accurately. And being aware of the hidden calories in certain foods, like sauces and dressings, can also make a big difference in your overall calorie intake.
Sure, you could invest in measuring cups, a food scale, or even use smartphone apps to help you stay on top of your calorie consumption. But there's a much easier solution. Use your hand as a calorie, macro and portion guide.
It's important to remember that calorie calculations are just a starting point. You try to consistently eat a certain amount, and if after, say, 2-3 weeks, you do not see changes, you can adjust your calorie intake or portion amounts and sizes.
Click the link if you would like a free personalised nutrition plan for your body, eating preferences and goals to help you get started.
Get enough sleep
However, it's not necessarily just about cutting more calories. It could be, for example, that "the fix" is getting more sleep.
Need help with your sleep?
Find your ideal sleep schedule
Moving a little more
Another important aspect to consider is physical activity. Moving more not only burns calories but also helps to boost your metabolism. Finding activities you enjoy, whether cycling, swimming, dancing, hiking, or even just taking a brisk walk, can make exercise feel less like a chore and more like a fun way to stay active.
Here is the ultimate guide to regular exercise.
Nutrition and fitness coaching
If you're feeling overwhelmed or unsure about how to navigate these challenges, this is where nutrition coaching can be really valuable. That's because you don't have to figure it out by yourself. There are people out there, like me, who can—and want to—help. We can help you create a personalised plan that takes into account your unique needs and goals. We can also provide support, accountability, and advice to help you overcome obstacles standing in your way.
Remember, weight loss is a journey, and it's important to be patient and kind to yourself along the way. By addressing these common issues and making small, sustainable changes, you'll be well on your way to achieving your weight loss goals. So, don't give up. Keep that positive attitude, and embrace the process.
You've got this!