If you've been "doing everything right" for weeks and the scale isn't moving, it's time to stop thinking that life is against you and analyze what's really going on.
Often, the reason you're not losing weight isn't your metabolism, genetics, or bad luck. It's simply because you're not in a calorie deficit or you're not consistent with the process. Let's get this straight.
1. You are not in a calorie deficit (even if you think you are)
A calorie deficit is the only way to lose weight. There are no exceptions. If you're not losing weight, it's because you're somehow consuming more calories than you're expending. Period.
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You're underestimating what you're eating : A "little bit of oil," "a handful of nuts," "just a bite" may seem insignificant, but they add up to calories.
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You don't count what you drink : Do you drink juice, coffee with milk and sugar, or alcohol on the weekends? Those are extra calories that could be sabotaging your progress.
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Weekends destroy your deficit : From Monday to Friday, you eat "perfectly," but on Saturday and Sunday, you overeat. A single day of overindulging can erase five days of deficit.
2. You are eating very little and your body is charging you for it
If you've decided that "the solution" is to eat 1,200 calories a day, you're setting yourself up for failure. Eating so little will only lead to:
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You get hungrier and end up overeating at some point.
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Your energy plummets and your workout suffers.
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You can't sustain it long-term, because it's neither realistic nor healthy.
3. You have no patience or consistency
Progress isn't linear. Don't expect the scale to go down every day. The body retains fluid for multiple reasons: hormonal cycle, stress, sodium. What's important is the trend over weeks, not just a single day.
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Stop changing your plan every week because you're "not seeing results."
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Maintain the deficit for several weeks before assuming it's "not working."
4. Your training is not aligned with your goal
You can't "make up" for a poor diet with hours of cardio.
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Cardio is a tool, not a solution. If you only do cardio without monitoring your diet, you could be eating what you burn and not see any changes.
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If you don't strength train, you're losing muscle. And less muscle means a slower metabolism.
5. Stress and sleep affect more than you think
If you sleep poorly and live under stress, your body responds by retaining fluids and increasing hunger.
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Prioritize sleep : 7-9 hours of real rest, without screens.
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Manage stress : Techniques such as breathing, digital disconnection, and physical activity help.
If you're not losing weight, stop making excuses and check your consistency. It's not your metabolism, it's not "clean eating," it's not "you do everything right and nothing works." The reality is you're probably eating more than you think, you're not being consistent, or you're getting frustrated too quickly. Adjust what's needed and keep moving forward. It's not magic; it's science and consistency.
