It may be terribly irritating while you’re making an attempt to drop extra pounds, however the scale by no means strikes. It may possibly result in frustration or fully giving up – neither helps the scenario. Whereas many individuals will attempt to counsel a sure weight-reduction plan or type of train, the answer is often a lot easier. Listed below are 2 easy the explanation why you’re not losing a few pounds.
Motive 1: Do You Even Have Objectives?
After we hear somebody say they’re not losing a few pounds or that they’re not progressing, we first ask, “Okay, what are your objectives?”.
Many individuals will present a really obscure “objective” comparable to;
-
I need to drop extra pounds
-
I need to get stronger
-
I need a 6-pack.
All these are legitimate, nevertheless it’s tough to gauge how far you’ve come and the way a lot farther you have to go.
It’s like saying, “I need to go on a street journey however have nowhere to go” – how have you learnt while you’ve arrived?
Due to this fact, you want a quantitative objective – a objective you possibly can measure. For instance;
After getting this, you realize precisely what you’re making an attempt to realize. You’ve gotten a starting and a end (no less than for this objective).
Nonetheless, it could nonetheless be higher…by including a timeframe.
-
I need to lose 20lbs in 3 months
-
I need to bench two plates in 6 months.
-
I need to drop 3 costume sizes by the marriage in 4 months.
Now, not solely have you learnt the place you need to finish, you possibly can measure out how a lot progress you have to see weekly. This lets you write a extra particular plan,
For instance, if you wish to lose 20lbs in 3 months (approx 12 weeks), we are able to calculate that right down to weekly progress.
-
20lbs in 3 months is about 12 weeks
-
So you have to lose 1.5lbs each week.
-
So you have to burn about 5,250 energy per week (1lb = approx 3,500 energy)
-
This implies it is best to have an approximate 750-calorie deficit every day
On the similar time, the timeframe creates a way of urgency – that is taking place now.
After getting recognized your objective, you possibly can write a exact plan, comply with it, and monitor it.
Motive 2: Folks Suck At Counting Energy (Consumed And Burned)
This leads us to the second, and most typical, cause for not having the ability to drop extra pounds.
It’s extremely frequent for somebody who can’t drop extra pounds to say they don’t track their calories or that “they’re guessing.”
To place it bluntly, individuals suck at estimating their calorie consumption and expenditure.
Whereas this could work for some individuals, particularly these with expertise, new trainees are horrible at calculating their complete energy.
There have been a number of research that verify individuals mess up either side of the equation: consumption and expenditures.¹⁻²⁻³
Let’s see what that appears like with some frequent numbers of somebody who thinks they’re consuming 1,500 energy whereas burning 2,000 energy.
-
As a substitute of burning 2,000 energy, they really burned 1,700 energy
-
As a substitute of consuming 1,500 energy, they really ate nearer to 2,500 energy
This implies whereas they thought they had been in a 500-calorie deficit, they’re truly in an 800-calorie surplus!
It’s fascinating to notice that the overestimation appears to worsen with rising physique fats share.
Regardless, calories are the foundation of weight gain and loss. In the event you’re not losing a few pounds, it is best to have the ability to pinpoint in your tracked program the place there might be some points.
You Must Observe Your Weight loss plan And Programming
Whenever you first start your coaching, you have to devise a objective, write a program, after which monitor it. Solely then are you able to actually say, “I’m doing every little thing however can’t drop extra pounds”. Having a plan not solely retains you on monitor, however you should utilize it to pinpoint errors or errors. Even superior lifters who’ve stalled will return to the drafting board and comply with a plan to assist them get again on monitor.
Many individuals are inclined to loosen up with the counting as soon as they’ve expertise and a greater thought of what energy appear like in the true world – it simply takes a while to get so far. Do that for 3 months and see what occurs. In the event you nonetheless haven’t misplaced weight, then you possibly can say “I’ve accomplished every little thing and I’m nonetheless not losing a few pounds!”
Reference
- Lichtman SW, Pisarska Okay, Berman ER, et al. Discrepancy between self‑reported and precise caloric consumption and train in overweight topics. N Engl J Med. 1992;327(27):1893–1898. doi:10.1056/NEJM199212313272701 https://www.nejm.org/doi/full/10.1056/NEJM199212313272701
- Brown RE, Canning KL, Fung M, et al. Calorie Estimation in Adults Differing in Physique Weight Class and Weight Loss Standing. Med Sci Sports activities Exerc. 2016;48(3):521-526. doi:10.1249/MSS.0000000000000796 https://pubmed.ncbi.nlm.nih.gov/26469988/
- American School of Sports activities Medication. Mythbusting Weight Loss: Delusion #2: “I Exercised, So I Get To Eat Extra.” ACSM web site. Revealed roughly Could 2022. Accessed July 2025. Research on self-monitoring accuracy have proven that adults underreport their meals consumption by as much as 47%, whereas overreporting exercise by as much as 51%. https://acsm.org/mythbusting-weight-loss/
- Butryn ML, Godfrey KM, Martinelli MK, Roberts SR, Forman EM, Zhang F. Digital self-monitoring: Does adherence or affiliation with outcomes differ by self-monitoring goal? Obes Sci Pract. 2020;6(2):126–133. doi:10.1002/osp4.391. https://pmc.ncbi.nlm.nih.gov/articles/PMC7156825
