Why Aren't You Losing Weight?

This isn't an insult — it's science. Studies show people underestimate their calorie intake by 40-50%. Even registered dietitians underestimate by 20%.

Hidden calories are everywhere:

• The olive oil you cook with (120 calories per tablespoon)
• Sauces, dressings, and condiments
• "Healthy" snacks that are calorie-dense (nuts, avocados)
• Drinks (lattes, juices, alcohol)
• Nibbles you don't count (kids' leftovers, office candy)

You might be eating 2,200 calories while logging 1,500. That's not a deficit — that's maintenance or even a surplus.

If tracking isn't the issue, consider:

• Water retention: Sodium, carbs, stress, and hormones cause temporary water weight. Fat loss might be happening under the surface.
• Metabolic adaptation: After months of dieting, your body burns fewer calories. Try a 1-2 week diet break at maintenance.
• You need to recalculate: As you lose weight, your calorie needs drop. Recalculate your deficit every 10-15 lbs.
• You're building muscle: If you're strength training, muscle gain can offset fat loss on the scale (but your body is still changing).

But honestly? 9 times out of 10, it's tracking accuracy.