What’s Keeping You from Losing the Weight? I May Have the Answers.

Posted on the 27 February 2014 by Heather Murphy @MrsMurphysLOF

You consider yourself the New Year’s Resolution queen- hitting the gym religiously and passing on desert every time. You’ve traded in your happy hour cocktail for a yoga mat and inversions, so why is it nearly March and the scale hasn’t budged?

Your scale isn’t broken (but you may want to throw it out anyway), you might just need to make some minor adjustments in your routine to see results.

Here are some reasons why you might not be losing the weight:

  1. You have been doing THE SAME workout since January 1st.

Kudos to you for sticking to an exercise regimen, but doing the same workout over and over can lead to a plateau. See, your body will get comfortable with the routine; as a result, burn fewer calories. Your body has to work harder when it doesn’t know what you have in store for it- scour the internet and fitness magazines for different workouts; or at the very least mix up the order, weight and rep range of your current routine- variety is key.

(Check out my workout page free routines, or give online training a go.)

  1. You need to snap out of the diet mentality. 

The word diet gives me the eeby jeebies. In my past, dieting has led to dangerous habits such as being too restrictive, followed by binging to no end.

Determining that foods are ‘off limits’ can actually heighten your cravings, which will inevitably lead to admitting defeat the first site of an oreo.

Focus on creating healthy habits such as drinking more water and eating something green once a day.


  1. Not getting enough ZZZ’s.

Getting enough sleep is absolutely crucial to losing weight. Not getting enough can lead to a crazy urge to eat carbs and fats because your body needs energy; plus, sleep deprivation leads to an out of whack metabolism.

  1. You are officially stressed to the max.

Being stressed can lead to the production of cortisol, causing fat storage in the mid- section and an increased appetite.

Take time for yourself: Soak in a bubble bath, hit the gym or meditate.


  1. You’re afraid of ‘bulking up’ if you lay a finger on a weight heavier then your water bottle.  

If you are a regular reader, you know that I love to harp on how important it is to strength train. It allows you to burn calories long after you have put down the weights because your body has to work to repair your muscles.


The more muscle you gain, the more fat you burn. There is a catch: You have to lift enough to challenge yourself. Make sure to increase the weight you are lifting, and try for 10 reps instead of 20.

  1. You are eating too much. 

You can really work up an appetite with all that exercise, but just because you are exercising doesn’t mean you can eat what you want. You still need to be mindful of what you eat and how much of it you are eating. Having a healthy doesn’t mean you can eat three servings at every meal. If you consume more calories than you burn, you won’t lose weight.

  1. Taking your weekend indulgences too far. 

blue moon

I am the first to admit to indulging on the weekends, but to a certain extent. I have a dessert or two, but I will try to keep the rest of my meals clean. I drink a couple of glasses of wine on a Saturday night, but I try to drink more water throughout the day.

Stay active the entire weekend to make up for the small indulgences, and no rewarding yourself with food- you are better than that. Buy the cute yoga pants you have been eyeing, or the adventurous lipstick you’ve been dying to try out.

  1. You’re impatient. 

Relax. This kind of stuff doesn’t happen overnight; And if it does, you’re cheating. Losing weight the healthy way will lead to a lifestyle change and long- lasting results. Take it one day at a time and focus on small victories.

I hope this will shed some light on your weight- loss conundrum, and help you meet your goals.

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