Why You’re Not Losing Fat (Even When You’re Doing Everything Right)

You’re tracking your food. You’re walking every day. You’re lifting weights, eating well, staying consistent…

But the scales aren’t budging. Your clothes still feel the same. And you’re wondering: What am I doing wrong?

Here’s the truth that most women don’t hear enough:

💛 It’s not always about working harder.

💛 It’s not always about eating less.

💛 Sometimes, it’s your body trying to protect you.

1. You Might Not Be in a True Calorie Deficit

You can be eating healthy and still not be in a calorie deficit. Fat loss requires consistency—not just effort, but accuracy too.

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Here’s where things can go wrong:

• You’re not actually following your calorie target. Many women think they’re in a deficit but haven’t been tracking consistently or are still guessing portions.

• You’re eating back calories from exercise. If you use apps like MyFitnessPal that add calories “earned” from workouts, you might be unknowingly eating more than your body needs to lose fat.

• You’re underestimating portion sizes. A tablespoon of peanut butter might look like 1, but it's often double. Same with olive oil, nuts, and cheese.

• You’re grazing throughout the day. A few crackers here, a bite of your kid’s toast there—it adds up fast.

✨ Eating clean or healthy doesn’t automatically mean fat loss. You still need to create a consistent calorie deficit—ideally while keeping your meals satisfying, balanced, and focused on protein.

2. Stress Is Blocking Your Results

You can do all the right things…But if your body is in a constant state of stress—rushing, worrying, overtraining, under-eating—it will hold on to fat.

High cortisol levels:

• Disrupt your hormones

• Affect your thyroid

• Increase fat storage (especially around the belly)

• And impact your hunger, cravings, and mood

If you’re always wired but tired, your nervous system might be in survival mode, and fat loss won’t be the priority.

3. You Keep Starting Over

Maybe you’re great Monday to Thursday, but things unravel on the weekend. Or you stick with it for 3 weeks, then life gets busy and you stop.

The problem isn’t you, it’s the start-stop cycle.

Your body needs consistency, not perfection. And most women don’t need to try harder. They need to stick with it longer than they usually do.

4. You’re Under-Eating Without Realising It

Here’s what happens when you chronically under-eat:

• Your metabolism slows down

• Your energy drops

• You lose muscle instead of fat

• And your body fights to hold on to every calorie

This is why I don’t coach women to starve themselves.

✨ You need fuel.

✨ You need muscle.

✨ You need meals that stabilise your blood sugar, not crash it.

That’s how your body feels safe enough to let go.

5. You’re Not Building Muscle

If your workouts are mostly cardio or random classes, you’re missing the most important piece:

Strength training.

Muscle:

• Shapes your body

• Boosts your metabolism

• Improves insulin sensitivity

• Helps prevent weight regain

Lifting weights doesn’t make you bulky. It makes you strong, lean, and toned.

Your body just needs a smarter, more supportive approach, one that works with your hormones, your stress levels, and your lifestyle.

Inside my coaching, I help women:

✔ Eat to support their energy and fat loss

✔ Strength train with purpose

✔ Heal their relationship with food

✔ Rebuild trust with their body

If you've been struggling for some time, you need a better plan, one that fits into your lifestyle, and someone to walk with you while you follow through.

💛 Ready to stop guessing and start getting results?

Check out my coaching programs to learn how I help women lose fat without burning out.

Jenna x

Fat Loss & Strength Coach