Let’s be honest — you’ve been working out, eating better, maybe even tracking your steps and macros… but the scale hasn’t budged. Or worse, your clothes still fit the same. Before you get discouraged, let’s break this down.
Fat loss is simple, but not easy. If you're not seeing results, here are 5 common reasons why — and what you can start doing today to fix them.
1. You’re Eating More Than You Think
Even “healthy” foods can stall fat loss when portions are off. A tablespoon of peanut butter can easily turn into three. A handful of nuts? Probably 300 calories.
Fix it:
- Track your food intake honestly for 3 days using MyFitnessPal or Cronometer.
- Use a food scale for calorie-dense foods (like oils, carbs, or snacks).
- Look for trends, not perfection.
2. You're Not Eating Enough Protein or Fiber
Protein and fiber help with satiety and fat loss. Without them, hunger increases and muscle preservation decreases — especially in a calorie deficit.
Fix it:
- Aim for 0.7–1.0 grams of protein per pound of ideal body weight per day.
- Prioritize 30–40g of protein per meal.
- Include high-fiber foods like vegetables, lentils, oats, chia seeds, or berries.
- I recommend about 15 grams of fiber per 1,000 calories.
3. You’re Too Sedentary Outside the Gym
One hour of training won’t make up for 10 hours of sitting. Your daily movement matters — a lot.
Fix it:
- Get 8,000–10,000 steps per day.
- Break up long sitting periods with 5-minute walks or standing breaks.
- Park farther away, take stairs, and walk while on calls.
4. You’re Not Training Hard Enough
Fat loss doesn’t require “beast mode” every session, but if you’re not progressively challenging yourself, your body has no reason to change.
Fix it:
- Track your workouts and strive to increase reps, weight, or control weekly.
- Add a short, intense finisher (sled pushes, incline walks, bike sprints) for 3–5 minutes.
- Focus on strength training 2–4x/week with good intensity.
5. You Don’t Have a Simple, Repeatable Plan
No structure = no consistency. No consistency = no results. Most people fall off because their plan is either too extreme or too random.
Fix it:
- Build a weekly routine for meals, workouts, and step goals.
- Meal prep 2–3 days per week or rotate 4–5 go-to meals.
- Consider working with a coach to personalize your strategy and get real accountability.
Final Thoughts
There’s no magic trick to losing body fat — just simple principles done consistently.