Ever feel like you’re eating well, sticking to the plan, but still not seeing results? You’re definitely not alone. Many people experience this, and usually, there’s a reason it’s happening.
Let’s break down the two most common culprits:
Reason #1: You’re Eating More Than You Think
Reason #2: Your “Right Amount” Isn’t Quite Right
Sometimes, these two reasons can overlap, creating a frustrating cycle where progress just isn’t showing up.
Example: How Small Overestimations Add Up
Here’s a familiar scenario:
Imagine you’re aiming to lose weight by cutting 500 calories a day, expecting to shed around a pound each week. You’re on top of things, hitting your calorie goals consistently, and even allowing two glasses of wine each night. It feels doable and enjoyable, a sustainable routine. Perfect, right?
Well, not quite.
Those two glasses of wine are actually 8 ounces each (around 200 calories) rather than the standard 5 ounces (125 calories). So, without realizing it, you’re adding an extra 150 calories a day. Just a small oversight, but one that can make a big difference over time.
Take a look at the visual below. The shape and size of a wine glass can make it hard to eyeball exact servings, making it easy to pour a bit more without noticing.
Weekends: Where Routine Might Slip
And then there’s the weekend factor. Let’s say you have friends over and decide to order takeout from Cheesecake Factory. You pick the Thai Coconut Lime Chicken, thinking it’s a reasonable choice. But in reality, it’s packed with 1,980 calories. Plus, your friends linger, and you end up having four glasses of wine instead of two.
That one meal and extra wine bring your weekly calorie deficit down from the 3,500 calories you’d planned to just 70. Result? No weight loss that week.
It’s a straightforward example, but it’s a common one. Many people are just a bit off their targets without realizing it, and it’s enough to stall progress.
Addressing Reason #2: Your Body’s Unique Needs
Sometimes, individual factors play a role. Here are a few examples:
- Basal Metabolic Rate (BMR): Your body’s baseline energy needs can vary by about 15%, or 200-270 calories a day.
- Sleep and Metabolism: Lack of sleep can lower metabolism by 5-20%, translating to 200-500 fewer calories burned each day.
- Cycle Phases: For women, different phases of the menstrual cycle can impact metabolism by around 150 calories daily.
These examples highlight why calorie calculations are a guide, not an absolute. After a few weeks, if you’re not seeing changes, it may be time to adjust—and that doesn’t always mean eating less. Often, it means tweaking factors like sleep, movement, or other lifestyle components.
Why Nutrition Coaching Helps
This is where a coach can make all the difference. With coaching, you don’t have to play the guessing game alone. Having support can help you stay consistent, focused, and on track with an approach tailored to your body’s needs.
Ready to Build a Healthier, More Balanced Life?
If you’re feeling ready to start a new wellness journey, reach out! Together, we can create a sustainable plan that works for you, helping you make real progress and achieve your goals in a way that fits your life. Contact me to learn how I can help you start building a foundation for lasting health—one step at a time.