Ever feel like you’re “eating perfectly” but still not losing weight?

It’s possible. But it’s not what happens most often.

Usually, there are one of two things going on:

1. What you think is the “right amount”... isn’t.
2. You're eating more than you think you are.

Or, it could be both.

See 5 Steps to Lose Weight and Keep It Off 

What about  #1?

Well, your individual body may be playing a role in your challenges. For example:

► Your basal metabolic rate—the energy you need just to fuel your organs and biological functions to stay alive—can vary by 15 percent. For the average person, that’s roughly 200-270 calories a day.

► Sleep deprivation can cause a 5-20 percent change in metabolism (the equivalent of 200-500 calories a day).

► For women, the phase of their menstrual cycle can affect metabolism by another 150 calories a day or so.

This is why all calorie calculations are just a starting point. You try to consistently eat a certain amount, and if after, say 2-3 weeks you’re not seeing changes, you can adjust.

And, #2…

Let’s say you’re trying to lose weight and eating 500 fewer daily calories than what you’d need to maintain your weight.

Hypothetically, that’s enough to lose one pound a week.

That’s with no... hiccups.

Maybe you’ve got a great routine down, and you’re consistently eating the same amount and nailing your calorie intake goal.

You like eating this way, and it feels pretty sustainable.

Good. But then the weekend comes…

On Saturday night, you have friends over and grab curbside from the Cheesecake Factory. You order the Thai Coconut Lime Chicken, which sounds reasonable and looks pretty healthy.

But… it’s 1,980 calories. And, that cheesecake slice, ohhh so delicious!  You eat the whole slice (you had planned to eat half now, half tomorrow).

Despite your consistent eating during the week, after the extra dessert and the one meal from Cheesecake Factory, you end up with just a 70 calorie deficit for the week instead of your planned 3,500 calorie deficit.

So, you don’t lose weight.

Disappointing, for sure.

This is a pretty simplistic example, but it’s exactly the kind of thing that happens to many who struggle to lose weight, despite feeling like they’re eating exactly how they planned. Because they were—almost.

But it’s not necessarily just about cutting more calories. It could be, for example, that “the fix” is getting more sleep. Or moving a little more.

This is where metabolic nutrition coaching can be really valuable. Because you don’t have to figure it out by yourself.

Do you want to:

• Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
• Feel Better than You have Felt in Months or Years?
• Have the Energy to Accomplish Your Daily Goals?

Be sure and sign up to start my FREE 7-Day Fat Loss Jumpstart! 

Mark Dilworth, PN1-NC, CDS , NMH, LWM

Certified Nutrition Coach, Dietary Strategies Specialist, Specialist In Nutrition For Metabolic Health and Lifestyle Weight Management Specialist