10 Reasons You’re Not Losing Weight (and What To Do Instead)
Janet D.
300lbs → 225lbs
April to October, 2025
| 3min Read |
Be honest with yourself for a second.
What’s really keeping you from losing the weight?
It’s not that you don’t want it badly enough.
It’s not that you don’t know what to do.
It’s that something, maybe subtle or maybe obvious, keeps pulling you back to where you started.
And until you face that, nothing changes.
This week, I want to help you uncover what’s been holding you back. Because if you can identify the real reason behind your lack of progress, you can finally fix it.
Here are the 10 biggest reasons most people aren’t losing the weight they want and exactly what to do instead.
1. You keep starting and stopping.
Every time you stop, you lose momentum. Every restart puts you back at square one.
➡️ What to do instead: Focus on consistency over perfection. Don’t look for quick fixes. Build small, sustainable habits that compound over time.
2. You’re waiting to “feel ready.”
If you wait for the perfect moment, you’ll wait forever. There is no “ready.” There’s only “start.”
➡️ What to do instead: Take messy action. You’ll gain confidence by doing, not by waiting.
3. You rely on motivation instead of discipline.
Motivation fades. Discipline keeps you moving when you don’t feel like it.
➡️ What to do instead: Anchor your habits to your goals. Know why you started, and remind yourself of that daily.
4. You think you’re eating healthy but you’re eating too much.
Healthy foods still have calories. Portion sizes matter. You might be eating in a surplus without realizing it.
➡️ What to do instead: Track your food for a week. Learn your maintenance calories. Awareness is power.
5. You’re doing too much cardio and not lifting enough.
Cardio burns calories, but lifting weights builds muscle and muscle burns fat all day long.
➡️ What to do instead: Strength train three to five days a week. Cardio is a tool, not a solution.
6. You underestimate your stress and lack of sleep.
Cortisol, your stress hormone, can stall fat loss and drive cravings. Lack of sleep does the same.
➡️ What to do instead: Prioritize recovery. Get 7-8 hours of sleep, manage stress, hydrate, and breathe.
7. You’re all-in during the week and fall apart on the weekend.
You can’t out-train a weekend binge. Two days of overeating can erase five days of progress.
➡️ What to do instead: Plan ahead. Keep structure on weekends. Enjoy yourself but set boundaries.
8. You’re chasing fast results instead of lasting results.
You didn’t gain the weight overnight and you won’t lose it overnight either.
➡️ What to do instead: Focus on progress, not perfection. Every small win adds up.
9. You have self-limiting beliefs.
“I’ve tried everything.” “It never works for me.” “I’m too old.”
Those thoughts shape your reality.
➡️ What to do instead: Rewire your mindset. Believe change is possible because it is.
10. You don’t have a clear plan or accountability.
Winging it gets you random results. Accountability turns intentions into action.
➡️ What to do instead: Follow a proven plan designed for you, with structure, support, and guidance.
Here’s the truth:
You don’t need another diet. You need a system.
You don’t need more motivation. You need direction.
You don’t need to do this alone. You need support.
That’s exactly what I do with my 1:1 coaching.
Wherever you live in the world, I’ll build you a personalized program with customized workouts, a structured meal plan, and ongoing support to help you finally look and feel your absolute best.
No more guessing. No more starting over. I’ll walk with you every step of the way.
Get started today 💪🏼🔥
Thank you!
As always, thank you for reading this week’s edition of The SickFitness Weekly! If you found value in this post, please leave a comment and share it with someone who needs to hear it. I read and reply to every single one. 👇🏼 Appreciate you!
