“Help! My client’s not losing weight despite claiming to follow a low calorie diet!”
As a nutrition coach or personal trainer, one of the most frustrating experiences is having a client not achieve the weight loss you both expected despite efforts to reduce calorie intake. There are many possible reasons for a plateau or lack of results on a weight loss plan. The key is exploring all potential factors through open communication, troubleshooting and adjusting the approach as needed. Have patience, get creative and don’t give up. With some modifications to diet, exercise and lifestyle habits, you can get your client back on track with their goals.
Below are some of the most common hidden barriers to weight loss success and strategies to overcome them:
Inaccurate Calorie Tracking
The issue: Your client insists they are eating very low calories but the scale doesn’t budge.
The fix: Have them track every morsel that passes their lips for 3-5 days using a food scale for objective amounts. Many people greatly underestimate intake, especially with calorie-dense foods or large portions. Seeing it written down can reveal overlooked extras that quickly add up like tasting food while cooking, handfuls of nuts, salad dressings, large restaurant plates, etc. Often a reduction of just 200-300 calories makes a big difference.
Liquid Calories
The issue: Client seems to strictly follow their meal plan but drinks excess calories.
The fix: Ask about consumption of juices, sodas, lattes, alcohol and other high calorie beverages. Substituting water for sugary drinks and limiting alcohol intake creates an easy daily deficit.
Stalled Metabolism
The issue: Client has been in a steep deficit for weeks or months so metabolism adapts.
The fix: Reverse diet by adding roughly 100 extra calories per week to gently increase intake and boost metabolic rate back up. Combine with strength training to build muscle and up TDEE.
Hidden Medical Causes
The issue: An underlying health condition is Preventing weight loss.
The fix: Check for hypothyroid, insulin resistance, hormonal imbalances, medications or conditions causing water retention. A medical workup may be needed to identify and address the obstacle.
High Cortisol
The issue: Excess stress from over-exercising, life demands or dieting itself raises cortisol.
The fix: incorporate stress management like meditation, yoga, massage and fun hobbies. Take a diet break at maintenance calories for 1-2 weeks to reset hormone function.
Water Weight Fluctuations
The issue: Too much sodium, lack of potassium, monthly cycle or eating spike causes temporary water retention.
The fix: Advise reducing processed foods and eating more potassium-rich foods to reduce bloating. Consider only weighing weekly to account for normal fluctuations.
Muscle Mass Loss
The issue: Too few calories or inadequate protein intake causes muscle breakdown.
The fix: Eat at smaller deficit of 300-500 calories. Consume enough protein – at least .7 to 1 gram per pound of bodyweight. Incorporate strength training 2-3x a week to preserve and build muscle.
Poor Sleep Habits
The issue: Not getting 7-9 hours of quality sleep disrupts hunger-regulating hormones.
The fix: Establish good sleep hygiene with a wind-down routine, limiting electronics, blackout curtains and keeping bedroom cool. Take magnesium, glycine or CBD before bed.
High Carbohydrate Intake
The issue: Eating too many refined carbs and sugars triggers fat storage and hunger.
The fix: Limit added sugars to under 25g daily. Moderate overall carbs to 100-150g focusing on complex carbs high in fiber. Increase healthy fats for satiety.
Insufficient Fiber Intake
The issue: Lack of fiber leads to blood sugar spikes, cravings and overeating.
The fix: Eat 25-40g fiber daily from vegetables, fruits, whole grains, seeds and nuts to regulate appetite and gut health. Consider a fiber supplement like glucomannan.
Hidden Food Intolerances
The issue: Reactions to foods like dairy or gluten cause inflammation that stalls weight loss.
The fix: Eliminate suspect foods for 3-4 weeks and reintroduce to check for changes in digestion, energy, cravings and weight. Adjust diet accordingly.
Overuse of “Diet” Foods
The issue: Relying too much on processed “diet foods” high in chemicals and sweeteners leads to cravings and hunger.
The fix: Eat mainly whole, unprocessed foods – vegetables, fruits, lean proteins, nuts, seeds, beans, whole grains. Limit fake sugars and low fat junk foods.
Lack of Accountability
The issue: Client struggles with consistency following plan on own between check-ins.
The fix: Increase touchpoints to daily check-ins. Enlist a diet buddy for support. Join an accountability group. Celebrate small wins and milestones.
Restriction Mindset
The issue: Depriving oneself of favorite foods backfires, triggering overeating later.
The fix: Allow room in plan for small treats daily to prevent feeling denied. Have client track when and why they eat avoidance foods.
Unidentified Emotional Eating
The issue: Turning to food in response to stress, anxiety, sadness, boredom, etc sabotages efforts.
The fix: Maintain open dialogue about challenges and emotional state. Develop new coping mechanisms. Refer to therapist if needed.
When a client stops losing as expected, avoid blaming or shaming them. Instead gently explore potential barriers through open communication until the obstacle is identified. Then work together to create solutions. With continued support, encouragement and modifications as needed, you can help guide them to their goals.
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