FA40 #003: Why You’re Not Losing Fat (Even Though You Think You’re Doing Everything Right)

You’re working out.

You’re eating “healthy.”

You’re doing everything right…

So why aren’t you losing fat?

I get this question all the time. And I’ve got good news and bad news.

The bad news? Something isn’t adding up—but it’s fixable.

The good news? You don’t need a new diet, magic workout, or to starve yourself.

Let’s break down why fat loss isn’t happening (and how to fix it).

1. You’re Eating More Than You Think

You might feel like you’re “eating healthy”—but calories still matter. That little extra snacking adds up (yes, even that handful of nuts). Those liquid calories (lattes, juices, wine) count more than you think. Restaurant portions are bigger than what’s on the label. 

How do you fix it? You be real with yourself. Track your food for a few days. Everything. It’ll be eye opening. You don’t have to count forever, but awareness is key.

2. You’re Not Getting Enough Protein

Protein is the most important macronutrient for fat loss. It keeps you full and reduces cravings. It helps maintain muscle while losing fat. It boosts your metabolism more than carbs or fat.

How do you fix it? Aim for 0.8-1g of protein per pound of your goal body weight. Double down on foods like eggs, chicken, steak, Greek yogurt, cottage cheese, and protein shakes. For me and many of my successful clients, these are all staples.

3. You’re “Kind Of” in a Calorie Deficit

Fat loss only happens when you burn more calories than you consume. Contrary to popular belief, you can’t “eat clean” and ignore calories. You can eat in a deficit Monday-Friday but overeating on weekends cancels progress. Instead of thinking your metabolism is “broken”—take a look at how consistent you really are.

How to fix it? Stay consistent for 3-4 weeks before deciding “it’s not working.”

4. You’re Relying Too Much on Cardio

Cardio is great, but it’s not the best fat loss tool. As a matter of fact, strength training 2-4x per week is essential for fat loss because muscle burns more calories at rest (higher metabolism = easier fat loss). Additionally, walking more daily (8-12k steps) burns more than an hour on the treadmill. 

How to fix it? Lift weights, get stronger, and walk more.

5. Your Weekends Are Killing Your Progress

You’re on track all week… then the weekend comes.. You have “one big night out” that can erase your entire calorie deficit. You forget that alcohol, takeout, or mindless eating adds up fast.

How to fix it? Enjoy yourself, but don’t go off the rails.

The Bottom Line

Fat loss isn’t about extreme diets or suffering. But you do need to be more aware of what you are REALLY doing on a weekly basis and double down on the basics.

And remember: be patient—results take time.

The basics always work. Stick to them, and you will see results.

Let’s keep making progress,

Coach Craig 

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