Why You're Not Losing Weight Even with Exercise (And What Actually Works)

28 April


hi! it’s Vanniya 💕 and I’ve totally been there — working out like crazy, sweating buckets, doing everything right… but the scale? not moving 😩

before you panic or throw your sneakers out the window, let’s talk about *why* that happens and what actually helped me (and my clients) break through that annoying plateau.


1. You Might Be Overestimating Calories Burned

your Apple Watch says 500 calories burned — cute, but not always accurate. most people actually burn less than they think during workouts. it's easy to “eat back” more than what you burned… especially with those post-gym smoothies 🥤😅



2. Hidden Calories Are Sneaky

you eat healthy all day, but then... salad dressing, “just a bite” of cake, sweet lattes — those add up! I started tracking *everything* for just one week and found my “healthy” meals had surprise calories all over 👀



3. You're Building Muscle (That’s a Good Thing!)

this one’s tricky. when you start lifting weights (yes, even light ones), you build muscle — which can make the scale stay the same or go up. but your clothes will fit better, and your body gets tighter 🔥



4. Stress & Sleep Matter More Than You Think

if you’re stressed 24/7 or not sleeping enough, your body holds onto fat like it’s gold. cortisol (stress hormone) messes with weight loss big time. my fix? nightly walks, less doomscrolling, and a calming tea before bed 🍵💤



5. You're Being Too Hard on Yourself

this journey isn’t about punishing your body — it’s about learning it. once I stopped obsessing over the number and focused on *how I felt*, the results followed. no joke.



Real Talk: What Worked for Me

  • Eating enough protein — it kept me full and helped build lean muscle
  • Strength training 3x a week (not just cardio!)
  • Tracking meals for awareness, not guilt
  • Being consistent even when motivation dipped

so if you’re working hard but feeling stuck — you’re not failing, you just need a little tweak 🫶 let your body adjust, take care of your mind, and trust the process.


got questions? send them over! I love chatting about this stuff 💬💗