It’s been four weeks since you cut out constant snacking and excess calories, yet you might not be seeing the results you expected by now. This could be due to a variety of reasons, some of which may be obvious, while others might not have crossed your mind until now….

If you’re among those asking, “Why am I not losing weight?” read on to discover more.

How many people can honestly say they check the nutritional information on the back of food packets, tins, and cartons before buying or consuming them? It’s a good habit to develop, not only to understand the ingredients in the foods we buy but also to see how many calories they contain. We strive to make this easy for you, with your calories and macros clearly displayed on all our packaging!

When checking the nutritional information, it’s essential to look at the fat, saturated fat, and calorie content to ensure you aren’t exceeding your daily limits. If you are, take a look at the recommended portion sizes; you might need to use only part of the packet and save the rest for another day. This brings us to our next point.

You might think you’re eating “healthy” foods, but if your portion sizes start to get out of hand, it can undermine all your hard work. Understanding serving sizes and practicing portion control can significantly aid in weight loss by helping us consume the appropriate number of calories. This is just one of many effective weight management strategies that don’t cost a penny.

Since we’re often accustomed to overeating, it can be challenging to know the correct portion sizes for one person and how much food is truly needed. You may be surprised to find out just how little food we actually need on our plates to feel full. Using your hand as a guide for portion sizes is a quick and simple method, as are specially designed portion control plates. You can read more about portion control here.

Take, for instance, a morning routine that includes stretching, eating a nutritious breakfast, and planning the day ahead. Repeating this sequence every morning helps form strong habits that can improve physical health, mental clarity, and productivity throughout the day. Once these habits are firmly established, they become the backbone of a more balanced lifestyle.

Another reason you might not be seeing results on the scales is related to your TDEE, or Total Daily Energy Expenditure. To lose weight, it’s crucial to maintain a calorie deficit, which means your energy (calorie) expenditure needs to be higher than your energy (calorie) intake.

Beverages can add up quickly in terms of calories. Smoothies, juices, and even certain coffees can contain hidden sugars and calories that may be sabotaging your efforts. Opt for water, herbal teas, or black coffee to keep calorie counts low.

Although you want to avoid liquid calories, doesn’t mean you want to avoid liquid altogether. Having the right amount of water per day is crucial for hunger management, brain function and weight loss. Drinking enough water will help with water retention, which in turn will help weight loss.

When you don’t drink enough water, your body will hold on to excess water as a survival mechanism. Causing you to hold more water weight.