Why You’re Not Losing Weight
Two Things Are Usually Going On. Here's What They Are.
Ever feel like you're eating perfectly but the weight just isn't moving? It can be incredibly frustrating when you feel like you're doing everything right and still not seeing the results you want.
It's possible that you are genuinely eating well and the issue is something else entirely. But in my experience coaching people over 14 years, there are usually one or two things going on.
Problem 1: You're eating more than you realise
This is by far the most common reason people aren't losing weight despite believing they're eating well. It's not about dishonesty. It's about the genuine difficulty of accurately estimating portion sizes and calorie content without measuring them.
Here's a real-world example. You're eating in a 500-calorie daily deficit and losing weight consistently. You also allow yourself two glasses of wine each evening. Reasonable enough.
But your two glasses are actually 240 ml each at 200 calories rather than the standard 150 ml serving at 125 calories. Those generous pours add an extra 150 calories daily without you noticing.
Then on Saturday night, friends come over and you order Thai food. The dish looks healthy. But it's 1,980 calories. Plus you have four glasses of wine instead of two.
The result: after one exceptional Saturday, your planned weekly deficit of 3,500 calories becomes 70 calories for the entire week. No weight loss.
This kind of thing happens constantly to people who feel like they're eating exactly as planned, because they almost are. The almost is what matters.
Problem 2: Your estimate of the right amount is off
Even if you're tracking carefully, your individual body may be working differently to the standard formulas.
- Your basal metabolic rate can vary by up to 15 percent from average calculations. For most people that's 200 to 270 calories a day
- Sleep deprivation can cause a 5 to 20 percent change in your metabolism, the equivalent of 200 to 500 calories a day
- For women, the phase of their menstrual cycle can affect metabolism by around 150 calories a day
Any of these factors, or a combination of them, can explain why you're not losing weight despite apparently doing everything right.
Solutions
Be more precise about portion sizes
Use the hand portion method from Precision Nutrition as your guide. Palm for protein, cupped hand for carbs, fist for vegetables, thumb for fats. It scales to your body size and requires no tracking technology.
Pay attention to hidden calories in sauces, dressings, oils and drinks. These are where most unplanned calories come from.
Calorie calculations are just a starting point. Eat consistently for two to three weeks and if you're not seeing changes, adjust your portions slightly downward or your movement slightly upward.
Free personalised nutrition plan
Improve your sleep
If sleep deprivation is affecting your metabolism, no amount of dietary adjustment will fully compensate. Address the sleep first.
Find your ideal sleep schedule
Move a little more
Physical activity burns calories directly and boosts your metabolism. Finding movement you genuinely enjoy makes this sustainable.
Manage stress
High cortisol from chronic stress directly impairs fat loss and increases fat storage, particularly in the abdominal area. Stress management is not a soft add-on. It's part of the equation.
Consider working with a coach
If you've been struggling to lose weight for an extended period despite genuine effort, a personalised approach with professional support can identify what's specifically holding you back.
Health should feel like your best life, not a break from it.
Marco ☕
About Me
I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. It took me until recently to realise that what always felt completely normal to me is exactly what most people spend years searching for.
I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year.
Want to know more about my story and approach? Read my full About Me page.