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  • Writer's pictureChad Arterburn

Identify the “HICCUPS” of Losing Weight

Why you might not be losing weight

Let’s imagine this hypothetical scenario.

You’ve just started a diet, but after a few weeks, you no longer see any results… You have even started going to the gym.

You’ve started wondering what it might be that you are doing wrong.

You’ve been limiting yourself from certain foods and want to see some progress.

Now you feel desperate and want to quit.

Before that, you want to make a final check on the internet and find an answer to your “failure.”

Lucky you, I might have it for you.

Let’s look at some of the most common mistakes that you might be making that prevent you from losing weight:

  1. Overeating and Undereating

The most common reason for the scale to stay at the same place or even go up might be that you are overeating or undereating.

“But I’ve been on a diet the last two weeks; that’s impossible.”

This is a common trap that new beginners fall for.

Even though you started eating “healthier,” it doesn’t mean that you will lose weight.

The primary condition to lose weight is for you to be in a calorie deficit, but not in too much of one either.

What this means is that you must burn MORE calories than you consume and consume enough that your body can perform all the necessary processes it needs to.

Sure, you may have started making healthier food choices, but are you sure you are eating the right amount?

If the answer is no, you might be consuming more calories than you burn or not enough to keep your body going, which means you are NOT GOING TO LOSE WEIGHT.

  1. Drinking too much Alcohol

Alcohol is not only famous for its delicate taste and scent. Alcohol has hidden calories… Which are quite a lot, and EMPTY!

You’ve read that right. One gram of ethanol has seven calories.

Now, if you do the equation, if you drink two beers for the night, that’s around 450 calories extra for the day.

450 calories, out of which ZERO go towards constructive processes like the calories you get from other foods.

Alcohol also causes the liver to produce sugar, which is not what we want extra of in our bodies.

Need we say more?

  1. High Stress

Relationships, family, being overburdened by work, chores, meeting deadlines all has a price.

When your cortisol levels rise, you might experience difficulties in doing specific tasks such as focusing.

What do you think happens with your body when it’s being put into an enormous amount of stress?

Even if you are training and following a proper diet, your regular bodily processes and performance will suffer if you have a high amount of stress.

You won’t lose any weight, and you may experience other problems such as headaches, tiredness, lack of concentration, muscle cramps.

Most importantly, high levels of stress may lead to emotional eating which gets you even further from your weight loss goals.

Fixing your mind and coping is just as important as taking care of your body!

  1. Decreased Physical Activity

Not enough physical activity can slow down the process of losing weight.

In fact, it might even stop the whole process.

Even if you are already hitting the gym a couple of times a week, throw another workout or two in for the week. Aerobic activity might be too low, kind, amount, and frequency.

Your daily physical activity might still not be sufficient for your goals also.

If you are the type of person that goes by car to the office, then to the gym, and comes back home, then guess what, you lack physical activity!

When was the last time you checked how many steps have you made during the day?

If you are not even close to 8-10k, then you have something to work on!

Some valuable tips for making more steps:

● Park as far from the supermarket as possible

● Use the stairs instead of the elevator

● Take a quick 10-minute walk after a meal

● Walk to the office if possible

● Implement some cardio in your program

  1. Not Giving Your Program Enough Time

Sometimes, getting obsessed with the scale might have the opposite effect.

It’s not an excellent thing to scale yourself every day, because people feel bad if they see the scale has gone up.

Most of the time, it’s water retention and can happen if you’ve consumed more salt or carbs on the previous day. Also, women’s monthly menstrual cycle can affect water weight.

However, after seeing that, you may panic, and the chance you start binging on food or stop exercising and not caring becomes a “everything is lost” attitude.

Give yourself enough time and strictly follow the plan that your coach has created for you.

You will only see the benefit if you are dedicated enough.

Don’t give up that easily, and don’t let a scale scare you from achieving your goals.

Take measurements of body parts to keep track of progress or try on clothes that don’t fit very well.

Takeaway message

The most important factor for losing weight is for you to be in a calorie deficit.

Being put under pressure raises our stress levels, which may slow down the process of losing weight. Learn to cope and reduce stress.

Being physically active daily is vital for maintaining overall health and losing weight.

Be patient, find something sustainable that feels seamless, and the results won’t be late!

Don’t create mental resistance on your way to a better body composition.

If you need help and would like to work with me 1 on 1, e-mail me at

Best Regards,

Coach Chad

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