Perhaps one of the most frustrating things is dieting for several months only to step on a scale and look down to see the same weight, or gasp….an even higher weight than when you first started. If you find yourself in this position, small tweaks often make a big difference. Here’s a practical checklist to help you troubleshoot:
- Are You Actually in a Calorie Deficit?
- Track everything you eat (even bites, licks, and sips).
- Use a food scale or app to double-check portions.
- Hidden calories in oils, dressings, or snacks can add up fast.
- Are You Eating Enough Protein?
- Aim for 0.7–1g of protein per pound of body weight to preserve muscle.
- Protein helps with satiety and metabolic rate.
- Are You Too Sedentary Outside the Gym?
- Your NEAT (non-exercise activity thermogenesis) matters.
- Walk more, stand when possible, take the stairs—these movements burn more than you think.
- Are You Sleeping Well?
- Less than 7 hours per night can spike hunger hormones (ghrelin) and reduce willpower.
- Sleep also affects metabolism and recovery.
- Are You Managing Stress?
- High cortisol can lead to fat retention, especially around the belly.
- Chronic stress often triggers emotional eating.
- Are You Overestimating Your Workouts?
- Exercise burns fewer calories than most think.
- A tough workout is great—but it doesn’t give you a free pass to overeat.
- Are You Losing Inches, Not Pounds?
- The scale doesn’t tell the full story.
- You may be gaining muscle while losing fat—measure waist, hips, and track progress photos.
- Are You Being Consistent?
- One or two days of overeating can undo a week of progress.
- Track weekly averages, not daily fluctuations.
- Are You Drinking Your Calories?
- Sugary drinks, smoothies, alcohol, and even high-calorie coffees can be diet landmines.
- Prioritize hydration with water, herbal teas, or black coffee.
- Have You Given It Enough Time?
- Weight loss is not linear – plateaus are normal.
- Stick to your plan for at least 3–4 weeks before making major changes.
Dieting is never easy, but if you follow this checklist and stay with it, it can be very successful and rewarding.
Copyright 2021, GoHealthier.com
