💪 5 Things You’re Doing That Are Slowing Your Weight Loss

And What You Can Do Instead (From a Coach Who’s Been There)

Let’s be real—weight loss isn’t easy, and it’s not always about eating less and moving more.

As a Personal Trainer and Nutrition Coach, I’ve worked with so many amazing people who are doing their best… but still not seeing results.

I’ve also made some of these mistakes myself—including relying on fat burners, which led to serious health consequences (yes, I developed a tumor from it). So, this post comes from the heart ❤️

Let’s dive into the 5 most common things that may be slowing you down—and what to do instead.

🚫 1. Skipping Meals

You might think you’re eating less = losing more. But skipping meals can do the opposite. It slows your metabolism, leads to cravings, and makes your body store fat because it’s afraid of starving.

What to do instead:

Fuel your body with 3 balanced meals + 1–2 healthy snacks. Focus on protein, fiber, and healthy fats.

📎 Great resource for balanced meals

⚖️ 2. Low Protein Intake

Protein isn’t just for bodybuilders—it’s your best friend for fat loss. It helps you stay full, preserve muscle, and boost your metabolism.

Aim for 1.6–2g of protein per kg of bodyweight (ask me if you’re not sure how much you need!).

📎 Try these delicious high-protein ideas:

• High-protein smoothie recipes: https://www.loveandlemons.com/protein-shake-recipes/

• Protein-packed meals: https://www.delish.com/cooking/nutrition/g2960/high-protein-dinners/

💊 3. Relying on Fat Burners

This one hits home. Years ago, I took fat burners daily thinking they would help. Instead, they messed with my hormones, my sleep, and eventually contributed to a serious health condition.

What to do instead:

Focus on sustainable lifestyle changes. Real food, strength training, sleep, and stress management will take you further than any pill.

📎 Learn why fat burners are risky

😴 4. Poor Sleep and Recovery

Weight loss doesn’t just happen in the gym—it happens when you rest. Poor sleep leads to hormone imbalance, more cravings, and slower fat loss.

What to do instead:

Prioritize 7–9 hours of quality sleep, stretch after workouts, and take 1–2 rest days per week.

📎 Try these sleep-improving tips

🧠 5. All-Or-Nothing Thinking

"I ate a cookie… might as well eat the whole bag." Sound familiar? This mindset can ruin progress and motivation.

What to do instead:

Think progress, not perfection. One treat won’t ruin your results—quitting will. Reframe your mindset and celebrate small wins!

📎 Learn how to stop self-sabotage

💬 Final Thoughts

You deserve to feel good in your body, without the extremes. Focus on building habits, eating enough (especially protein!), sleeping, and moving in ways you enjoy.

Need help building a sustainable plan? I'm here. DM me or check out our programs at www.uvolution.ca 🫶