Working Out But Not Losing Weight? Read This BEFORE You Quit!

Warmer weather is here and you're ready for it, right?

So let's check to make sure you've got everything you need, okay?

Sunscreen? Check. 

Oversized beach hat? Check. 

That sleek new swimsuit you swore you’d earn with those winter workouts?

Check...

Wait a second—what gives?
You're still not sliding into that swimsuit like you planned?

Is the scale stuck?

Picture it: You’ve been grinding hard—sweating it out like a champ, eating clean, staying focused. But now? The scale’s acting like it forgot how to count. Zero movement. Nada. For days. Maybe even weeks.

yelling at the scale never works 

Totally maddening, right?

You’re putting in the work... but your body’s playing hard to get.

Don’t throw in the towel just yet, Relax and Reclaim's got your back!

Your body runs on rhythms and routines. If you can figure out what’s going on under the hood, you can crack the code and figure out the patterns to get things moving again.

Let’s break down some common roadblocks that could be hijacking your weight loss:

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Pattern 1: Overeating (Yep, still a thing)

Seems obvious, but it sneaks up on almost everyone.

Turns out, we’re pretty terrible at eyeballing how much we eat. Studies say we can lowball our daily intake by 20 to 40%—even with “healthy” food. So even if it’s all greens and lean protein, those extra bites and generous spoonfuls can add up fast.

Try these visual cues to check your portions:

• Meat (3–4 oz) = deck of cards
• Carbs (1 cup) = tennis ball
• 1 tbsp (peanut butter, dressing) = your thumb

Take a few days to log your meals with an app or jot them down. Trust us—even the mindful eaters get caught off guard.

family gorge fest

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Pattern 2: Under-eating (Yes, seriously)

Swing to the other extreme, and you could be sabotaging yourself without even knowing it.

Skipping meals, slashing calories, living on coffee and protein bars? Your body reads that as a red flag and goes into conservation mode—hanging onto fat like it's prepping for a famine.

Here’s how to reset:

Go for 5–6 smaller, balanced meals a day (or 3 main meals with 2 strategic snacks). Each one should have:

• A lean protein source
• Some fiber (think veggies or whole grains)
• A healthy fat (avocados, olive oil, nuts)

Science backs this up—frequent, balanced meals help regulate blood sugar, tame cravings, and even boost metabolism slightly thanks to the energy it takes to digest food (a.k.a. the thermic effect).

Plus, no more crashing at 3 p.m.

*Wanna hear our take on this subject? Our podcast covers it!*

this can't be the main course 

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Pattern 3: Liquid Calories (Sneaky saboteurs)

Smoothies, lattes, even those “healthy” protein drinks—don’t be fooled. They’re often calorie bombs in disguise.

Here’s the lowdown:

• A 16 oz fruit smoothie? Could pack 600+ calories, mostly sugar
• Store-bought shakes? Often zero fiber = zero staying power
• Sugary sips? Insulin spikes = more fat storage (especially belly fat)

sweet, sneaky liquid calories 

Don’t dump your blender—just tweak your mix:

• Start with protein (like Greek yogurt or powder)
• Add fiber-rich stuff (chia seeds, spinach, berries)
• Include healthy fats (nut butters or flaxseeds)
• Use water, almond milk, or plain kefir as your base

If it’s a snack, aim for 250–350 calories. Full meal? Stay in the 400–500 range.

The goal: a smoothie that satisfies, not one that leaves you hangry by hour two.

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So here’s the deal:

You’ve got the insight. You’ve spotted the patterns. Time to put that knowledge to work and take back your momentum.

That swimsuit moment? It’s not wishful thinking. It’s waiting for you.

So, what’s your next move?

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Tip: Revisit your food log this week and tweak just one meal. Sometimes, that’s all it takes to break the plateau.

*"Your Health Is Your Wealth!!"*

*PODCAST (Last chance!!)*