Doing everything “right” but not seeing results? Read this....

If you’ve been putting in the effort - tracking, training, staying consistent - but you’re still not seeing the progress you expected… I hear you. I’ve had a few emails this week from women in exactly this position, and I wanted to share a few thoughts in case it helps you too.

First things first: this isn’t a sign that something’s wrong with you. And no, it doesn’t mean you’ve failed.

Fat loss is rarely a straight line, and even when you are doing all the right things, sometimes there are other factors at play. Here are a few that might be worth a closer look:

1. Tracking might not be as accurate as you think

Those sneaky extras - oils, sauces, bigger portions, “just a few” nuts - can add up fast. Try tracking using a food scale for a few days just to check in.  Did you know that there is almost 100 calories in 1 tablespoon of peanut butter?  And I am talking a level tablespoon as well, not heaped.

2. Sleep and stress matter more than we think

When we’re constantly tired or stressed, we are more likely to reach for quick sugar fixes, processed food and higher calorie options. Think of good sleep and stress management as part of your nutrition plan - not separate from it.

3. Movement outside the gym matters too

Structured workouts are great, but it’s your daily movement (walking, cleaning, fidgeting -  aka NEAT) that makes a huge difference. Aim to increase your step count each week by 10%, set reminders to get up from your desk every hour or two and take a walk around the block at lunch.

4. Eating out adds more than you realise

Even when it looks healthy, restaurant meals are often higher in butter, oils, sauces, and portion sizes. If you’re eating out often, this might be slowing your progress.  Always ask for dressings and sauces on the side so you can control the amount that is added.

5. It might be time to check what’s going on under the hood

If everything else looks good, bloodwork can uncover missing pieces - like low thyroid, vitamin D, iron, or insulin issues - that could be getting in the way.  An annual check up which includes blood is always a good idea. This is especially important as we head into winter here in NZ and Vit D naturally drops.

If things feel hard right now, it might not be the time to push harder. Sometimes, the best thing you can do is press pause, eat at maintenance, focus on sleep, manage stress, build strength… and then revisit fat loss later, when your body is ready.

If you need extra support, guidance and accountability, get in touch and we can map out a plan that works for you.