Why You’re Not Losing Weight – Even When You Think You’re Eating Less

Let’s talk about two people – both 70 kg.Both want to lose weight.But only one of them is actually losing fat.

👩 Person A: “I eat 1400 calories. Why am I not losing weight?”

Person A thinks she is eating 1400 calories.But here’s the truth:

• She’s not measuring oil (1 tbsp = 120 kcal).

• She eats small snacks here and there but forgets to count them – a bite of chocolate, a few chips, a biscuit with tea.

• She eyeballs portions – sometimes rice is 100g, sometimes 200g.

• She’s not prioritizing protein and ends up eating more carbs and fat, which don’t keep her full.

🔎 Reality check: She’s actually eating close to 2000 calories/day.

📉 Result: She loses only 1 kg a month or hits a plateau – and feels frustrated, thinking her “metabolism is broken”.

👩‍💼 Person B: “I eat 1400 calories – and I’m finally seeing results!”

Person B tracks everything:

• Measures her rice, oil, snacks, even fruits.

• Plans her meals with protein in mind (like Greek yogurt, eggs, dal, paneer, chicken).

• Doesn’t avoid favorite foods but eats them mindfully and within her calorie goal.

• Uses tools like MyFitnessPal, HealthifyMe, or even a simple calorie calculator.

📉 Result: She loses 3 kg in a month, feels more energetic, and understands her body better.

🚨 The Hidden Calories That Are Holding You Back

Here’s what most people miss when they’re “eating healthy”:

Food ItemAssumed CaloriesActual Calories2 tbsp oil in sabzi0 (not counted)240 kcalSmall handful of nuts50 kcal150 kcalOne roti80 kcal120 kcalBites & licks0100–150 kcalSugary tea30 kcal90 kcalTotal~160 kcal700+ kcal

That’s 500–800 extra calories per day — enough to wipe out your entire calorie deficit.

🔬 Why Nutrition Science Matters

✅ Calorie Deficit = Fat LossIf you eat more than your body needs, you won’t lose fat — no matter how “healthy” the food is.

✅ Protein = Key to Fullness + Fat LossEating 70–100g of protein daily helps preserve muscle, keeps you full, reduces cravings, and burns more calories.

✅ Tracking = AwarenessWhen you track your food, you learn what your meals actually contain. That’s how change begins.

🔢 How to Start Calculating Your Calories (Even as a Beginner)

1. Calculate your target calories

   • Use a calculator (or ask your coach)

   • Usually: Weight x 22 = maintenance calories

   • For fat loss: Subtract 300–500 from that.

2. Track your meals for just 7 days

   • Use a food scale or Google “100g rice calories”

   • Free apps: MyFitnessPal, MacroFactor, HealthifyMe

3. Prioritize high-protein foodsExamples:

   • Eggs, Greek yogurt, Paneer, Tofu

   • Chicken, Fish, Dal, Chilla, Whey Protein

4. Count oils, bites, snacks – everythingWhat gets measured, gets managed.

🎯 Final Thoughts: You’re Not Eating “Too Much” – You’re Eating Unknowingly

You don’t have to starve. You just have to be aware.

Most fat loss failures happen not because of willpower, but because of poor tracking and lack of knowledge.Once you understand food labels, portion sizes, and your calorie budget, the game changes.

❤️ Want to get started but feel overwhelmed?

✅ I can help you set your macros✅ I’ll teach you how to track without stress✅ You’ll learn how to eat your favorite foods – and still lose fat

👉 DM me “START” or book a 1:1 call to get personal support know what you’d like next!