You’re eating healthy, getting your workouts in, hitting your daily step goal, you even have your water intake up but…

The scale? It’s barely moving!

Cue the frustration and wanting to give up because it isn’t working anyways.

Well, here’s the truth when it comes to weight loss: it isn’t always about doing more, it’s about doing the right things consistently.

Let’s go through the 5 most common reasons that the scale may not be showing you the number you think it should be…even if you think you’re doing everything right:

1. You’re accidentally eating MORE than you think

Even “healthy” foods can add up…think about things like; nut butters, oils, dressings, dips, condiments, or those extra bites you’re having here and there.

✅ FIX: Track your food for a few days. It doesn’t have to be perfect tracking but this will give you a better idea of what your intake actually looks like. It is to help you build awareness, not obsess over it.

2. You’re not eating ENOUGH

Chronically under eating can have the opposite effect that is most often intended. This can lead to a slowed metabolism, negative effects on hormone levels in the body, and endless insatiable cravings.

If your body feels deprived, especially for too long, it will fight back!

✅ FIX: Make sure you are eating enough to fuel your workouts and your day-to-day life. A moderate deficit will be more effective AND sustainable than too large of a deficit.

3. You’re only looking at the scale

Scale weight can fluctuate based on factors like; water, hormones, digestion, sleep, etc. The scale also CAN’T show you fat loss vs muscle gain. Even if you have a scale that claims it can show you your body composition, the accuracy of those scales is not very high.

✅ FIX: Track your progress by more than just the scale. Progress pictures are a tool I highly encourage. Other measures could be; strength in the gym, energy levels, how clothes fit.

4. You’re relying on CARDIO, not strength training

Sure, cardio burns calories BUT strength training changes your actual body composition. More muscle means keeping your metabolism working even more. Your body can easily become accustomed to the cardio you are doing. This results in a continuous increase in the amount of cardio needed to burn the same amount of calories.

✅ FIX: Incorporate strength training into your program. Focus on progressive overload through your strength training. Having cardio AND strength training will be more beneficial.

5. You’re expecting results too FAST

This is probably the most common issue I see. Clients think that the weight it took months or even years putting on is going to be lost in a matter of weeks. Truth is, fat loss takes TIME. Just because you follow the plan for 1-2 weeks, doesn’t mean that’s all it is going to take. Consistency is key for success.

✅ FIX: Stick with the plan for at least 4-6 weeks before reassessing. You have to trust the process! Incorporate the 80/20 rule - consistency»perfection. This is where a coach can come in handy to provide guidance and realistic expectations.

If the scale is not moving but you KNOW you are putting the work in and checking the boxes, don’t give up! Sometimes it takes just a few small tweaks and a little bit of patience for you to start seeing the results!

P.S. If you are ready for a personalized plan that actually works, click the link below to fill out the coaching form and get started on achieving your goals!

Happy Monday Everybody!