Why You’re Not Losing Weight Even Though You’re Working Out (And What to Do Instead)

The Frustration of Stalled Progress

You’re hitting the gym consistently, sweating through tough sessions, and yet the scale won’t budge. In fact, sometimes it even goes up. As a coach, I hear this story often. Many of my clients in Edmonton come to me after months of effort with little to show for it, and the frustration is real.

The truth is, this struggle is incredibly common. Nearly half of adults who start exercising for weight loss fail to see significant reductions in body weight within the first six months (Jakicic et al., 2018). The good news? The problem isn’t you, it’s usually the approach.

Let’s break down the real reasons you might not be losing weight despite working out, what the research says, and how to fix it.

The Calorie Balance Problem

At the most basic level, weight loss is about energy balance: calories in versus calories out. Exercise does increase expenditure, but most people overestimate its impact.

Overestimating Calories Burned

Cardio machines and fitness trackers often overstate calorie burn. A study out of Stanford showed that while wrist-worn devices measured heart rate fairly accurately, their calorie expenditure estimates were off by 20–50% (Shcherbina et al., 2017).

I’ve had athletes proudly tell me they “burned 1,000 calories” in a spin class—only to undo that deficit with a post-class smoothie and muffin. The reality? That class likely burned 500–600 calories, not 1,000.

Takeaway: Track nutrition more carefully than calorie burn. Use wearables for trends, not exact numbers.

Eating Back Exercise Calories

Exercise also drives appetite. Studies show people often compensate for exercise by eating more—sometimes two to three times the calories they expended (King et al., 2007).

That doesn’t mean you should avoid food after training, but it does mean you should plan. For my clients, I recommend protein and fiber-rich meals post-workout to keep hunger in check and prevent overeating later.

The Cardio Trap: Why Strength Training Matters

Cardio has benefits: it improves cardiovascular health and burns calories. But on its own, it won’t maximize fat loss. Strength training plays a critical role by preserving lean muscle mass, which in turn supports resting metabolic rate.

Research shows that resistance training not only enhances fat loss when combined with cardio, but it also protects against muscle loss during a calorie deficit (Campbell et al., 2021). In my coaching, I’ve seen the difference firsthand. Clients who focus solely on cardio often plateau, while those who strength train sustain progress.

Takeaway: Aim for at least 2–3 full-body strength sessions per week. Focus on compound lifts like squats, presses, and rows.

Hidden Factors: Stress, Sleep, and Recovery

Even with good training and nutrition, lifestyle factors can quietly sabotage fat loss.

Stress and Cortisol

High stress elevates cortisol, which can increase appetite and promote abdominal fat storage. I see this often with busy professionals balancing family and work—training hard but still struggling to lose fat.

Sleep and Weight Regulation

Sleep is even more important than most realize. One study found that when people slept less than 6 hours a night, they lost 55% less fat than those who slept adequately, despite eating the same diet (Nedeltcheva et al., 2010).

As a coach, I emphasize sleep hygiene as much as programming. It’s not just about how many workouts you do, it’s how well you recover from them.

The Role of Nutrition Quality, Not Just Quantity

Calories matter, but food quality shapes how full you feel and how sustainable your diet becomes.

• Protein: Meta-analyses show that protein intake around 0.7–0.8 g per pound of body weight per day supports fat loss while maintaining muscle (Morton et al., 2018).

• Fiber: High-fiber foods reduce appetite and help regulate energy intake (Clark & Slavin, 2013).

• Processed foods: In a controlled trial, people consumed about 500 more calories per day on ultra-processed diets compared to whole-food diets (Hall et al., 2019).

  
  

When clients start swapping out processed snacks for whole-food meals with lean protein and fiber, the difference is immediate, they feel fuller on fewer calories.

Consistency and Time Frames

Here’s a tough truth: fat loss takes longer than you think. Sustainable progress usually happens at 0.5–1% of body weight lost per week.

Meta-analyses suggest it takes 12–16 weeks of consistent effort for meaningful, lasting fat loss (Jakicic et al., 2018). Quick fixes rarely last.

In my coaching practice, I encourage clients to commit to at least 3 months of structured training and nutrition before judging results. The key is consistency, not perfection.

Sample Weekly Training & Nutrition Plan

Here’s an example of a balanced weekly framework I often recommend for clients aiming to lose fat while preserving muscle.

Weekly Training (4-day split):

• Day 1: Lower Body Strength

  Squats 4×6–8

  Deadlifts 3×5–6

  Walking Lunges 3×10 per leg

  Core circuit

• Day 2: Conditioning

  Intervals: 5 × 3 minutes run, 2 minutes recovery jog

  Core work (plank, side plank, bird-dog)

• Day 3: Upper Body Strength

  Bench Press 4×6–8

  Pull-Ups or Lat Pulldown 4×6–10

  Overhead Press 3×8–10

  Dumbbell Row 3×10 per side

  Accessory arms

• Day 4: Cardio + Circuit

  20–30 min steady cardio

  Circuit: kettlebell swings, push-ups, goblet squats, TRX rows (3 rounds)

  
  

Sample Daily Nutrition (~2,000 kcal for a 150–160 lb person):

• Breakfast: Eggs, oatmeal with berries

• Lunch: Grilled chicken, quinoa, vegetables

• Snack: Greek yogurt with fruit

• Dinner: Salmon, sweet potato, greens

• Snack: Cottage cheese with blueberries

Protein target: ~115–125 g/day (~0.75 g per lb of body weight).

Evidence-Based Strategies That Work

• Maintain a moderate calorie deficit of 300–500 kcal/day.

• Strength train 2–4 times weekly to preserve muscle.

• Add cardio strategically but don’t rely on it alone.

• Hit protein goals of 0.7–0.8 g per pound.

• Prioritize 7–9 hours of sleep per night.

• Manage stress with active recovery and downtime.

• Track progress weekly, not daily.

  
  

Common Mistakes to Avoid

• Relying on exercise alone without adjusting nutrition.

• Believing inflated calorie burn estimates.

• Overemphasizing cardio at the expense of strength training.

• Neglecting sleep and stress.

• Expecting results in 2 weeks instead of 12+

  
  

Putting It All Together

If you’re not losing weight despite consistent workouts, it doesn’t mean you’re doing something wrong—it means your approach needs refining.

Through my work with, I’ve helped dozens of people in Edmonton break through this exact plateau by combining evidence-based training, simple nutrition strategies, and accountability.

The solution isn’t to train harder—it’s to train smarter.

If you’re ready to finally see results, book a free 15-minute strategy call. Let’s build a plan that works for you long-term.

---

References

Clark, M. J., & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of Nutrition, 143(3), 341–348. https://doi.org/10.3945/jn.112.169716

Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., & others. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77. https://doi.org/10.1016/j.cmet.2019.05.008

Jakicic, J. M., Rogers, R. J., Davis, K. K., & Collins, K. A. (2018). Role of physical activity and exercise in treating patients with overweight and obesity. Clinical Chemistry, 64(1), 99–107. https://doi.org/10.1373/clinchem.2017.272443

King, N. A., Hopkins, M., Caudwell, P., Stubbs, R. J., & Blundell, J. E. (2007). Individual variability following 12 weeks of supervised exercise: Identification and characterization of compensation for exercise-induced weight loss. International Journal of Obesity, 32, 177–184. https://doi.org/10.1038/sj.ijo.0803712

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Sleep curtailment is accompanied by increased intake of calories from snacks. American Journal of Clinical Nutrition, 92(2), 427–433. https://doi.org/10.3945/ajcn.2010.29485

Shcherbina, A., Mattsson, C. M., Waggott, D., Salisbury, H., Christle, J. W., Hastie, T., & Ashley, E. A. (2017). Accuracy in wrist-worn, sensor-based measurements of heart rate and energy expenditure in a diverse cohort. Journal of Personalized Medicine, 7(2), 3. https://doi.org/10.3390/jpm7020003