5 Reasons You Are Not Losing Weight

Why is losing weight so damn hard?

Is it your genetics? Your metabolism? Your job? Your kids?

All of these seem like viable reasons why it might seem impossible to melt that keg belly. And going to the gym may feel like it’s become an act of maintaining sanity and making sure you don’t gain anymore weight.

But what if you are making crucial, but easily fixable mistakes? What if the gym didn’t just keep you in maintenance mode, but your time and effort sweating and grinding actually showed?

These are 5 crucial mistakes you may be making without even realizing their impact.


Plate with broccoli, carrots, and peas in the shape of a frown

#1 - You are not eating enough

“Joe, you’re crazy. I probably eat too much.” Believe it not, 80% of people who come into our food coaching program, are not eating enough calories. This is way more common than you think.

The nutrition industry is full of misinformation. Between the articles that highlight how obese America has become and how refined sugar is killing us, it's enough to scare you into eating less. And this isn’t always so obvious.

How do you know?

  • You get nasty, almost uncontrollable cravings
  • You are constantly hungry and graze throughout the day
  • You feel crappy in the gym (sluggish and weak)
  • Dry and flaky skin

How do you fix it?

Stop eating according to a diet and according to a list of “do’s and don’t’s.” Instead, manage the foods that you are actually eating, not the foods you think you should be eating.

Garfield Comic. Bathroom scale makes fun of Garfield

#2- You are controlled by the scale

Like most people, you probably have a love/hate relationship with the scale. I love the scale when it says what I want it to say, but I hate the scale when it doesn’t. This is a very unhealthy pattern of behaving and will never get you to your end goal.

The scale is only one measurement of progress, but it doesn’t actually tell how much lean muscle vs fat your body is actually carrying. Even though the scale may not show huge progress, your body can completely change.

How do you know?

  1. When you hop on the scale and you are over that magical number in your head, you eat less
  2. When you hop on the scale and you are under that magical number, you eat more
  3. You weigh yourself multiple times per day and get sad when it goes up and happy when it goes down.

How do you fix it?

Weigh yourself no more than twice per week. The scale is only one measurement of progress. Other measurements of progress are:

  1. How your clothes fit and if your pants are now looser
  2. Measurements of your waist, thighs, arms, and chest
  3. Your energy level
  4. How you look in the mirror
Table with many assorted meats

All the meats...

#3 - You don’t eat enough protein

Protein is hands down the hardest macronutrient to eat consistently in the right quantity. This is especially hard if you tend to buy most of your meals. Restaurants typically skimp on protein as it is more expensive than its carbs and fat counterparts. Without enough protein, your body can not maintain or build lean muscle. Even if you eat the right amount of calories but do not eat enough protein, you may not lose body fat.

How do you know?

  1. Constant food cravings
  2. Constantly being bloated
  3. Constantly being sick
  4. Brain Fog
  5. Feeling sore constantly

How do you fix it?

Adding a single protein shake is a simple step in the right direction. Protein shakes are no longer only for the jacked guy at the gym, but for anyone on the go who needs to add additional protein to their diet. As a general rule of thumb, only use Whey protein after a workout and a blended or casein protein during the day.

#4 - You are hyperfocused on food quality

The first step to losing weight that most people take is to avoid all “junk” food and eat more veggies or salads. Although this is a good step, three days into this routine you will be starving and bored out of your mind. Every time you get a whiff of pizza, you will salivate like a starved dog.

Eating more fruits & veggies, more organic foods, and more hormone free are all good things. Quality absolutely matters. But redirecting part of your focus to the amount of food you are eating is also just as, if not more, important.

How do you know?

  1. You miss food (i.e. I wish I could have some fries, sad face)
  2. You wait for a cheat meal to eat all the things you love and absolutely binge
  3. The thought of meal prep makes you sad
  4. You are hungry all the time
  5. You are constantly ordering salads when you eat out

How to fix it?

Measure the amount of protein, carbs, and fat you eat on a daily basis for a weeks will get you started understanding the amount of food you eat. Once you accomplish this step, you can begin replacing foods with better alternatives.

Fast food with a red slash across it

#5 - You eliminate the “bad” foods

Eliminating “bad” foods is the typical recommendation of nutritionists and dietitians. But in reality, this only lasts a very short time. When you quit anything cold turkey, it's very rare that you are able to sustain the habit. The very food that you eliminated is exactly the food you end up binging on at some point.

How do you know?

  1. You have labeled a certain food as “bad”
  2. You think that one food is responsible for your lack of weight loss
  3. You think to yourself “I need to quit eating X”
  4. You get upset when you see other people eating it

How to fix it?

Any sustainable method of losing weight emphasizes balance, not extremes. The second you eliminate foods that you interact with constantly or foods you love, the plan is doomed to fail. Instead you must learn to manage, track, and plan to eat those things instead of simply eliminating them.

It's a state of mind

I can’t say this enough, any plan that emphasizes an extreme way of eating, is doomed for failure. Aim for balance and a food plan that does not eliminate any foods that you love.

To learn more about my anti-diet method approach to losing weight, start with my workshop below.

FREE Weight Loss Workshop

  • A step-by-step game plan my busy male clients use to eat the foods they love while dropping unwanted pounds.
  • Why 80% of American Men start and fail on a diet 4 times per year, and the strategy that my busy male client use to avoid dieting all together.
  • And how we do this all without living in the gym 24/7 and spending plenty of time with family and friends.

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