3 Reasons You’re Not Losing Weight (Even Though You’re Doing Everything Right)
- Brooks
- 5 hours ago
- 3 min read
You’re tracking your food, hitting your workouts, drinking your water… yet somehow, the scale hasn’t budged in weeks.
If that sounds familiar, you’re not alone — and it doesn’t mean your body is broken or your metabolism is damaged.
In this episode of The SweatSimple Podcast, I’m breaking down 3 sneaky reasons you’re not losing weight even though you’re doing everything “right.” Spoiler: it’s not about cutting more calories or doing more cardio — it’s about understanding what’s really going on behind the scenes.
Reason Your Not Losing Weight #1: You’re forgetting about the bites, licks, and tastes
You might be tracking your meals perfectly… but what about those small, mindless bites throughout the day?
The handful of pretzels while you cook dinner. The last few fries off your partner’s plate. The spoonful of peanut butter that somehow turns into two.
It’s easy to overlook these tiny extras — but they add up fast. Even 150–200 untracked calories a day can really add up over the course of the week.
This isn’t about perfection — it’s about awareness. Try tracking everything for one week, even those little bites, to get a true picture of what’s going on. You can’t fix what you don’t see.
Reason Your Not Losing Weight #2: You’re not tracking your overall consistency (and all-or-nothing thinking is running the show)
Here’s the truth: most people aren’t as consistent as they think they are.
If you’re “on track” Monday through Thursday but go off the rails on weekends, your average consistency might actually be closer to 60%.
And that’s okay — it just means there’s room to grow.
All-or-nothing thinking makes this even trickier. You feel like you’re either doing everything perfectly or totally failing. One untracked meal or missed workout snowballs into, “I’ll just start over Monday.”
The fix? Track your consistency, not just your calories. Ask yourself:
How many days this week did I hit my calorie goal within a reasonable range?
How many workouts did I actually complete?
Fat loss isn’t about being perfect every day — it’s about being consistent enough that the imperfect days don’t undo your progress. And the only way to know WHAT needs to change is to understand how consistent you're actually being.
Reason Your Not Losing Weight #3: You’re underestimating how long it actually takes
Even when you’re doing everything right, progress can feel slow. That doesn’t mean it’s not working.
If you’ve spent years dieting or jumping from plan to plan, your body needs time to adapt. Real, sustainable fat loss doesn’t happen in 4 weeks — it happens when you stop rushing and start focusing on habits that last.
So instead of asking, “Why haven’t I lost 5 pounds yet?” ask yourself, “Am I building habits I can still see myself doing in 6 months?” That’s what long-term success looks like.
The Bottom Line
You’re not broken — you’re just human and there are probably a few blind spots on your fat loss journey that you're overlooking.
If you’re ready to finally lose fat for good — without obsessing over perfection or starting over every Monday — this episode will help you see what’s really standing in your way.
Loved this episode? Ready to build lasting habits without starting over every Monday?
Picture having someone in your corner helping you apply it all to your life.
I help busy women break free from yo‑yo dieting and build habits that actually stick.
If you’re ready for personalized support, let’s make this the last program you’ll ever need.