Why You’re Not Losing Weight… even if you think you’re doing everything right

If you’ve ever caught yourself saying “I’m doing everything right and the scale still isn’t moving,” you’re not alone. Many women come to me feeling frustrated, defeated, and convinced their bodies are broken. When in reality, there’s nothing wrong or broken with their bodies. But rather, their lack of weight loss is simply the result of a few hidden truths most of us don’t want to hear…

Let’s break them down:

1️⃣ You’re eating more calories than you think - yes, even if you’re counting calories

Research consistently shows that even trained dietitians underreport their intake by 10–20%.

It’s not because you’re lazy or unmotivated; it’s human nature. Nibbles while cooking, finishing your kids’ leftovers, calorie-dense dressings or oils, and “healthy” snacks can add up quickly. Even if you’re tracking, small inaccuracies can create a notable gap between the amount you think you’re eating and the amount you’re actually consuming.

2️⃣ You’re burning fewer calories than you think - yes, even if you exercise consistently

Most adults lead largely sedentary lives, spending hours sitting at desks, in cars, or on the couch, which lowers total daily energy expenditure more than many realize. And even if you’re consistent with workouts, it’s often a small fraction of your day and doesn’t burn as many calories as most fitness trackers or apps claim. Not to mention, we also tend to compensate for workouts by reducing non-exercise movement later in the day, like sitting more and fidgeting less.

3️⃣ You’re focusing on what to eat less of instead of what to eat more of

When you obsess over cutting carbs, sugar, or your favorite foods, you create a scarcity mindset that often leads to rebounds.

If, instead, you focused on adding:

✅ More protein for satiety and muscle maintenance
✅ More fiber-rich fruits and veggies for volume and gut health
✅ More water for hydration and appetite regulation

you naturally eat fewer high-calorie foods without feeling deprived, making progress. and consistency easier.

4️⃣ No one and noTHING can do the work for you

Coaches, supplements, and even weight loss medications like GLP-1 agonists can be powerful tools, but they don’t replace the work of creating sustainable habits, managing emotional eating, and changing your environment to support your goals.

If you’re waiting for the perfect program to “fix” you, you’ll stay stuck. These tools can help—but only if you’re also showing up for yourself.

5️⃣ You don’t need another meal plan or weight loss challenge - you need to understand why you eat when you’re not hungry

Most women who struggle with weight loss don’t need another recipe, meal plan, or workout routine. What they need is help addressing:

👉 Emotional eating after stressful days
👉 Nighttime snacking from boredom or loneliness
👉 Rewarding themselves with food because “they deserve it”
👉 All-or-nothing perfectionism that leads to giving up after a slip

Weight loss is as much a psychological process as it is a physical one. Until you learn to manage your emotions without turning to food, and build consistency beyond 30-days, results will remain inconsistent.

6️⃣ You haven’t tried “everything”

You’ve tried different diets with different names: keto, paleo, intermittent fasting, low carb, “clean eating.” But if all of them rely on restriction, rules, or cutting out foods you love, they aren’t all that different after all.

What you likely haven’t tried is stopping the diet cycle entirely and learning how to create fat loss from a place of nourishment and sustainability.

This looks like:

🌱 Eating enough to feel satisfied while maintaining a mild calorie deficit
🌱 Allowing yourself to enjoy all foods without guilt, practicing moderation
🌱 Building habits you can stick with - even during busy and stressful seasons
🌱 Tracking progress beyond the scale (energy, confidence, strength)

The bottom line: Your body isn’t broken, and you don’t need to cut out entire food groups - or obsessively count calories to lose weight. Click here to watch my free lose fat without counting calories MASTERCLASS.

But it does require:

💪 Honest self-reflection
💪 A willingness to focus on long-term habits over quick fixes
💪 Support and accountability to stay consistent

You’re capable of creating the results you want—without obsession, restriction, or giving up your favorite foods. Click here to learn more about how I can help you lose weight sustainably with 1:1 Nutrition Coaching.