Frustrated You’re Not Losing Weight? This Might Be Why…

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By: Chris Freytag, CPT // November 30, 2023


Weight is hard to get off! If you’re eating healthy but the weight still isn’t dropping, you might be missing some key steps.

Getting rid of processed foods and feeding your body real nutrients is so important for your overall health. But even though the quality of your food choices has improved, there are still several other reasons why you might not be losing weight despite eating healthy.

So, if you’re eating healthy but not losing weight, the following are 10 factors you may not be taking into consideration.

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    Calorie Intake

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    Even healthy foods have calories, and quantity does matter!

    You won’t lose weight if you consume more calories than your body needs. Make sure you’re in a calorie deficit — meaning, you’re burning more calories than you’re consuming.

    Portion Sizes

    Happy older couple unpacking a bag of groceries in the kitchen.
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    Even healthy foods can lead to weight gain if you’re eating large portions! Be mindful of portion sizes and try not to overeat, even if the food is healthy.

    Hidden Calories

    A small ramekin of bbq sauce.
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    Be aware of hidden calories in sauces, dressings, and other condiments. They can add up quickly and sabotage your weight loss efforts.

    Exercise

    Overweight woman running outdoors.
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    While diet is crucial for weight loss, exercise also plays a significant role. Make sure you’re engaging in regular physical activity to burn extra calories and improve your overall fitness.

    Medical Conditions

    Senior woman checking blood pressure at home.
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    Certain medical conditions, such as thyroid disorders or polycystic ovary syndrome (PCOS), can make it harder to lose weight. If you suspect a medical condition might be hindering your progress, consult a healthcare professional.

    Stress and Sleep

    A woman sleeping on a white pillow.
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    Chronic stress and lack of sleep can interfere with your body’s ability to lose weight. Both can disrupt your hormones, making it harder to shed pounds.

    Muscle Gain

    woman lifting kettlebell
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    If you’re also exercising, you might be gaining muscle mass, which is denser than fat. This could make you leaner and healthier without a significant change in weight.

    Water Retention

    Close-up of woman holding her stomach.
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    Sometimes, your body retains water, especially if you’ve recently changed your diet or exercise routine. This can mask weight loss on the scale. It’s essential to look at trends over time rather than focusing on daily fluctuations.

    Metabolic Rate

    A woman in a grey tshirt with a blue digital image of her intestines over top.
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    Your metabolic rate, influenced by genetics and muscle mass, affects how many calories your body burns at rest. Some people naturally burn more calories than others.

    Lack of Patience

    A plate turned into an alarm clock with bells and clock hands.
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    Weight loss takes time. It’s not always a linear process, and there will be periods where you might not see the scale move despite your efforts. Be patient and focus on overall health improvements.

    In my 35 years of experience as a personal trainer and health coach, if you want to lose weight, tracking your calories and tracking your exercise minutes can be very eye-opening.  Stay the course — you didn’t gain the weight overnight, and you can’t lose it overnight either!

    With persistence, patience, and hard work, you’ll reach your weight loss goals.

    How Many Steps Do You Really Need A Day To Lose Weight?

    An older woman power walking in the woods with headphone on.
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    Are you wondering how many steps a day you need to lose weight? 

    When it comes to your daily step count, speed, intensity, and consistency actually matter more than just the total number if you’re serious about weight loss!

    Here, we’ll explore how many steps a day are best for your weight loss goals.

    How Many Steps Do You Really Need A Day To Lose Weight?

    5 Effective Ways To Increase Your Metabolism After 50

    Three women doing glute bridges on yoga mats.
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    Do you want to increase your metabolism after 50 and stay healthy in your golden years? It’s possible!

    After age 50, our metabolism can slow down due to lifestyle habits. However, with the right knowledge and effort, it is possible to boost metabolism even at this stage of life.

    5 Effective Ways To Increase Your Metabolism After 50

    Highest Rated Low-Calorie Smoothies

    woman drinking smoothie in kitchen
    Photo Credit: Depositphotos

    Whether you need an on-the-go breakfast, an energizing afternoon pick-me-up, or a refreshing beverage to cool down on a hot day, all are great reasons to whip up one of these highly-rated smoothies!

    Smoothies are naturally packed with nutrients and a great source of fiber since you’re including whole fruits and/or vegetables.

    Highest Rated Low-Calorie Smoothies



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