Are you eating healthy and staying consistent with your gym days but feeling discouraged by the number on the scale – like no matter what you do, it’s an uphill battle to drop even just a few pounds over a long period of time?

Listen, I get it. It can be frustrating when you’re doing everything right, but the scale is not budging (or it may even be increasing). It’s easy to get caught up in that little number and for that to become your main focus. 

But you’re not necessarily doing anything wrong. Eating healthy and going to the gym brings your body so many awesome benefits outside of weight loss. So, to help bring a bit of perspective and keep you on track with those healthy habits, today I’m sharing five reasons why you may not be losing weight despite all your hard work.

ARE YOU IN A DEFICIT?

Sometimes my clients will come to me and say, “Bree, I’m eating three healthy meals a day and even switched to healthy snacks, but I’m still not losing weight.” I love that they’re making healthy choices for their diet and nourishing their bodies, but I often have to tell them this simple truth: 

If you want to lose weight, you have to be in a deficit. 

Just because you are eating healthy doesn’t mean you are in the right deficit bracket to lose weight. A lot of our healthiest meals can sometimes be calorie-dense because they’re packed with protein and healthy fats. That’s not a bad thing, but if your goal is to drop a few pounds, that current diet probably won’t get you there. 

That’s where macros come in. When you have the correct breakdown of carbs, fats, and proteins for your specific body, you will see results. This is a HUGE part of my training programs. We calculate a macro count [link to macro count] personalized to you to help you hit your goals and fuel your body with delicious and nutrient-heavy foods.

Related: What is a balanced macro meal?

HAVE YOU GIVEN ENOUGH TIME?

Maybe you’ve been consistent with your macros, and you’ve just implemented a deficit. That’s a great start, but it’ll take time for your body to adjust. You have to be patient as you wait for those results, so my main tip is this:

Be Consistent (Even on Your “Cheat Days”)

One of the main reasons I love recommending macros as a tool for weight loss and general health is that it doesn’t have to be massively restrictive. You don’t need to sit in the corner at the summer barbecue to avoid the desserts and treats. So much of counting your macros is adjusting based on the day. 

Your “cheat days” don’t need to be binge days. Instead, allow yourself treats here and there that satisfy those cravings, but still keep you healthy and on track with your goals.

Related: Easy Protein Snack

ARE YOU GAINING MUSCLE?

If you just started exercising and you’re not seeing results yet, give it time. Be prepared for the scale to go up when you first start working out. Muscle weighs more than fat, so you might even gain weight and still kill it with your goals. In the long run, building muscle will help you burn more calories so you can eat more and still lose weight!

Related: Muscle Trumps Everything

ARE YOU WORKING OUT FOR YOUR PERSONAL GOALS?

Your body is unique, and it needs a unique combination of tools to reach your personal goals. Have you chosen the right ones? Do you have a lifting program made for you and your body? Is your current diet giving you the fuel you need?

A lot of people go on the internet and search for the fastest ways to get the results they want, but they don’t realize that our bodies are going to respond differently to different routines, nutrition, etc. That’s why a huge part of BodyByBree is figuring out what works for YOU, your body, your personality, and your goals.

There are some universal tips and healthy habits that everyone can benefit from, but if you don’t have a workout routine that’s specific to your goals (i.e., slimming down vs. building muscle or bulking), it can feel like you’re taking one step forward and two steps back.

Related: Floor and Ceiling Goals

IS IT TIME FOR A MACRO ADJUSTMENT?

If you’ve never counted macros before, it’s important to know that you don’t just decide on your macros once and stick with that regime forever. Your body is going to change. Your needs are going to change. So, your macros will need to change over time, too. 

Your weight plateauing may be a sign that it’s time to adjust your macros, and my team and I can help with this exact process. You don’t need to figure it out by yourself. Having a support system when you’re on a fitness/nutrition journey can positively impact your overall success and experience. 

If you think it might be time for a macro adjustment, let me know, and my team and I can help guide you in the right direction for your personal goals. We can also make suggestions to help you succeed based on your Enneagram personality type! (You can read more about that HERE.)

Related: Tracking Macros and Healthy Relationships- Challenge

IS THE SCALE THE ONLY WAY YOU MEASURE SUCCESS?

It’s super normal to want to see the scale move in one direction or the other if you’re working toward a specific goal, whether that’s trimming down or bulking, but it’s important to have other methods of measuring your progress. You could be adding muscle and burning fat, but it won’t reflect on the scale, so here are a few questions to ask yourself:

• How are your clothes fitting?
• How do your progress pictures look?
• How do you feel?
• How are your energy levels and your sleep? 
• How’s your mood?

Progress and success can be measured in a ton of different ways, so I don’t want you to solely rely on the scale. When that happens, you may feel discouraged when it’s not showing you the number you want to see, making you more likely to give up all those healthy habits you’ve been working so hard for.

Related: Don't Define Success by the Scale

WE CAN BE PART OF YOUR SUPPORT SYSTEM

 My coaches and I discuss all of these things and more in my BodyByBree training programs, so if you’re looking for more tips and support, we’d love to have you! Plus, we’ll help create a customized plan for your body, lifestyle, and goals, so you don’t need to go through that season of trial and error. Let’s begin your journey together!