I’m struggling! I’m working out 4-5x/week, eating in a calorie deficit, tracking my food on My Fitness Pal and yet the weight doesn’t drop. What should I look at?
- You’re not accurately tracking your calories.
Common advice would be to track your calories but I do that so this likely isn’t the issue for me. However, it might be something you struggle with. Even small errors in tracking can add up and make a big difference in the number of calories you consume. Make sure you’re measuring your portions, using a food scale, and tracking everything you eat and drink.
- You’re not accounting for hidden calories.
Hidden calories can easily add up and sabotage your weight loss efforts. For example, condiments, sauces, and dressings can be high in calories, but we often don’t consider them when tracking our intake. Be sure to read labels carefully and account for every calorie, even the small ones. This is likely where I’ll be probably not correct but then again I don’t really grab ketchup and the like typically.
- You’re not eating enough protein.
Protein is an essential nutrient that helps you feel full and satisfied. If you’re not getting enough protein, you may feel hungry all the time, which can lead to overeating. Try to include a source of protein in every meal and snack, such as chicken, fish, tofu, or beans. My protein struggle is real! Check out my earlier post on this!
- You’re not getting enough sleep.
Sleep is essential for overall health and wellbeing, and it can also impact your weight loss efforts. Lack of sleep can disrupt your hormones and metabolism, making it harder to lose weight. Aim for at least 7-8 hours of sleep each night to support your weight loss goals. Check! I get this amount of sleep so not another source of error for me.
- You’re not being patient.
Weight loss takes time and consistency, and it’s important to be patient with yourself. It’s normal to hit plateaus or have slow progress at times, but that doesn’t mean you’re not making progress. Keep tracking your calories, eating healthy foods, and staying active, and you’ll eventually see the results you want. Patience, I have plenty of but it truly is frustrating when the scale doesn’t budge!
The mystery of my struggle remains but I’ll keep trying and hoping I can achieve my goals!
Stay well!
The Manmorandum 
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