Why You’re Not Losing Fat (Even Though You’re Working Out)
And what you can do about it, starting now.
You’re showing up. You’re sweating 💦. You’re putting in the work 💪. So why isn’t the fat shifting?
It’s frustrating — we get it. At Coached FITT, we hear this all the time:
“I’m training more than ever, but the scales aren’t moving.”
The truth? Fat loss isn’t just about how hard you train. There are a few sneaky factors that could be holding you back — and the good news is, they’re all fixable ✅
Let’s break them down 👇
1. You’re Overestimating How Much You Burn 🔥
That HIIT session felt intense. Your watch says you burned 700 calories. Surely that means takeaway night, right?
Not quite ❌
Fitness trackers can be wildly inaccurate (some by up to 40%). And while exercise does burn calories, it’s probably less than you think — and definitely not enough to “earn” eating whatever you fancy 🍔
Instead:
Think of exercise as a way to build strength, support fat loss, and boost your health — not a licence to overeat. Fat loss comes down to a sustainable calorie deficit, not just smashing the odd workout.
2. You’re Underestimating What You’re Eating 🍽️
You’re eating clean, right? Protein shakes, salads, no biscuits…
But here’s the thing: the little extras add up.
✨ A splash of milk here
✨ A handful of nuts there
✨ A few “just one bite” moments
It all counts 🧮
Instead:
Try tracking your food honestly for a few days. You might be surprised. We’re not saying you need to log every gram forever — but a bit of awareness goes a long way.
3. You’re Not Lifting Heavy Enough 🏋️
Cardio has its place — but muscle is your fat-burning engine 🔧
If your workouts are all HIIT and light dumbbells, you’re missing a trick. Lifting heavier (and progressing over time) helps build lean muscle, which boosts your metabolism even when you’re resting 😴. Plus, it gives your body that strong, toned look.
Instead:
Focus on progressive overload — lifting more weight, doing more reps, or improving your technique over time. Your body adapts when you challenge it.
4. You’re Not Moving Enough Outside the Gym 🚶
Do you sit for most of the day? You’re not alone. It’s easy to smash a workout and then barely move for the rest of the day.
That’s where NEAT (non-exercise activity thermogenesis) comes in — all the movement you do outside structured exercise. It can account for a big chunk of your daily energy burn 🔋
Instead:
Walk more 👣. Stand up often. Take the stairs. Get outside 🌳.
It might not feel like much, but it really does make a difference.
5. You’re Stressed Out & Not Sleeping Enough 😩🛌
Fat loss isn’t just physical — it’s hormonal too 🧠
Chronic stress and poor sleep can play havoc with cortisol, your appetite, and your recovery. They can cause water retention, cravings, and those “oh, forget it” moments.
Instead:
🛏️ Prioritise 7–9 hours of sleep
🧘 Take rest days seriously
🏃 Use movement to relieve stress — not punish yourself
Remember, more isn’t always better — quality beats quantity, every time.
6. You’re Expecting Quick Results ⏳
Your body isn’t a robot 🤖. Fat loss isn’t linear. Some weeks you’ll feel progress — others, it’ll feel like nothing’s happening.
But that doesn’t mean it’s not working.
Scales fluctuate ⚖️. Hormones shift. Life gets in the way. Give your body time ⏱️
Instead:
Track more than just weight. Look at:
📸 Progress photos
📏 Body measurements
🏋️♀️ Strength and fitness improvements
👖 How your clothes fit
⚡ Energy levels and mood
These tell a much fuller story than the scales alone.
The Bottom Line 🧩
If you're training hard but not losing fat, you’re not broken 💔
You’re just missing a few key pieces of the puzzle — and we’re here to help you put them together.
At Coached FITT, we don’t just hand you a plan and hope for the best.
We coach you through the whole process:
Training, nutrition, mindset, and recovery — all personalised to you.
Ready to stop guessing and start progressing? 🚀
Join our coaching community or find out how the Coached FITT app can help you reach your goals — and keep the results.
