Why You're Not Losing Weight (Even When You Think You're Doing Everything Right)

hi friend,

can I be honest with you?

there was a time I was eating healthy, working out five times a week, even skipping desserts (which is basically heartbreak for me 😅)... and the scale wouldn’t budge.

if you’ve been wondering, "why am I not losing weight?" — let’s break down what might really be going on.

1. You're Eating "Healthy"... But Still Too Much

almonds are healthy. avocados are healthy. peanut butter is healthy. but guess what? they’re also high in calories.

sometimes we over-snack on healthy foods thinking they don’t count — but calories still matter. Calorie deficit not working? Track your portions for a week and see what’s up. No guilt, just awareness!

2. You're Not Getting Enough Sleep

sleep is where your body repairs, recharges, and balances hormones like ghrelin and leptin — the ones that control hunger. no sleep = more cravings = less fat loss.

try aiming for 7–9 hours. I swear, the nights I sleep well, I snack less and feel stronger at the gym. magic? nah, just biology. 😴✨

3. You're Overdoing Cardio (And Under-Doing Strength)

yes, cardio burns calories. but building muscle burns more fat long-term. strength training boosts your metabolism and helps your body look toned — even at rest.

I used to spend hours running on a treadmill. now? 30–45 minutes of weights 3–4x a week, and I feel more confident than ever.

4. Your Hormones Might Be Out of Whack

especially for women, hormones can make weight loss feel impossible. thyroid issues, insulin resistance, or even chronic stress can all impact your results.

if you feel like something’s off, talk to a doctor or nutritionist. sometimes, the issue isn’t willpower — it’s your body asking for help. 🧡

5. You're Not Actually in a Calorie Deficit

this one hurts, I know — but it’s common. a healthy weight loss plan depends on being in a slight deficit over time. Not starving yourself, just creating balance.

try adjusting your meal portions slightly or increasing your activity a bit. small changes make a big difference when you're consistent.