Why Am I Not Losing Weight When I Eat Healthy?

Healthy is not the same as fewer calories

Avocado, nuts, olive oil, smoothies, granola and dark chocolate are all healthy. They’re also packed with calories. You can eat really well and still eat more than you burn.

The usual suspects

• Liquid calories. Juice, smoothies, flat whites, beer and wine add up fast.
• Weekends. Five good days, then a big Saturday and Sunday can wipe out the week.
• Bites and tastes. The kids’ leftovers, a handful of nuts, biscuits in the work kitchen.
• Oils and sauces. A splash of oil can be over 100 calories.
• Moving less. Long desk days mean fewer calories burned.
• Poor sleep. Tired people get hungrier and snack more.

Simple fixes

1. Write down everything you eat and drink for 3 days, weekend included. Most blokes spot the leak straight away.
2. Measure oils, nuts and spreads for a week.
3. Have protein and veg at each meal so you’re less snacky.
4. Add a 20 to 30 minute walk most days.
5. Aim for 7 or more hours of sleep.

Check the trend, not the day

Give any change two or three weeks and watch your weekly average. Slow progress is still progress.

FAQ

Is my metabolism broken?

Almost never. It slows a little as you lose weight, but honest tracking usually shows the gap.

Should I stop eating healthy food?

No. Just watch portions of calorie-dense foods like nuts, oils and cheese.

Could it be water weight?

Yes. Salt, carbs, stress and new training can all hold water for a few days. That’s why the weekly trend matters.

This article is general information only. Check with your GP before changing your diet or training if you have a medical condition.