Why Your Workout Routine Isn’t Helping You Lose Weight (And What to Do Instead)

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You’ve been hitting the gym, putting in the work, and staying consistent—but the scale isn’t budging. Sound familiar? It’s like showing up to work every day and still not getting a paycheck. Super frustrating. 😩

If you’re wondering why your workout routine isn’t helping you lose weight, you’re not alone. So many people feel stuck in the endless cycle of sweating buckets without seeing the fat loss they’re hoping for. Let’s break down the top reasons why your weight loss efforts might not be working and—more importantly—what you can do instead.

1. You Aren’t Using A Strength Training Workout Routine (And Yes, It Matters If You Want to Lose Weight)

If your idea of a workout routine is running on the treadmill like you’re being chased by a bear, we need to talk. Cardio is great, but if you’re not strength training, you’re missing a huge piece of the weight loss puzzle.

I was there too. I’d go to the gym, hop on that elliptical, sweat like I was training for the Olympics, and… nothing.

No weight loss, no changes, just vibes 😂. Then I finally started strength training—except I wasn’t doing it the right way. I’d randomly pick up some dumbbells, do a few bicep curls, and oh, machines of course, and call it a day. I even remember doing a few barbell squats but because I didn't understand the concept of progressive overload, it was a wash.

Strength training (the right way) helps you preserve and build muscle, which forces your body to utilize fat for fuel. 

More muscle = higher metabolism = more fat burned.

The fix? Lift some weights! Start with 1-2 days a week if you’re new to it, and aim for 2-3 days consistently. You don’t have to become a bodybuilder overnight, but trust me—your metabolism will thank you.

2. You Aren’t in a Calorie Deficit (Even If You Think You Are)

Aright, here’s the hard truth: you can have the best workout routine in the world, but if you’re eating more calories than you burn, you won’t lose weight.

All those diets you’ve heard of—keto, intermittent fasting, paleo, etc.—they all work by creating a calorie deficit.

The trick is finding a method that’s actually sustainable for you. Also, healthy is a great choice too. Some of those aren't very healthy😂.

Also, don’t take general calorie guidelines as law. The internet says you should eat 1,200 calories a day? Lies. Your body is unique, and your calorie needs are too. Genetics, metabolism, and activity levels all play a role in your fat loss rate.

And let’s be real—you can’t out-train a bad diet. Running five miles won’t erase last night’s pizza (I wish it worked that way, too 😂).

3. Your Expectations Are a Little... Unrealistic

You expect to drop 1-2 lbs every single week, and when you don’t, you get frustrated and quit because "it's not working".

Sound familiar?

Here’s the thing: weight loss isn’t a straight-line process. Some weeks you’ll lose more, some weeks less, and sometimes the scale won’t move at all—but that doesn’t mean nothing is happening.

Instead of obsessing over the scale, focus on what you’re adding:

• More protein

• More veggies

• More weight on the bar

• More consistency

  
  

These changes, over time, lead to fat loss and a healthier, stronger body.

So, What’s Next?

Now that we’ve covered what isn’t working, it’s time to take action.

Pick the one thing (yes, I said ONE-I see you motivated mommas who want to do IT ALL right now!) that will give you the biggest bang for your effort buck—whether that’s strength training, dialing in your diet, or adjusting your expectations—and focus on mastering that first. No need to overhaul your entire life overnight!

Small, smart changes add up.

And if you’re tired of the trial-and-error approach and want a done-for-you program that takes out all the guesswork, check out Fit Lifestyle in a Box. No more duct-taping random tips together—just a clear, effective plan addressing both strength training (safely) and eating to help you finally start seeing results.

You’ve got this! And I’m here to help you make it happen. 💪

-Rachel