20d • Mindset
REAL TALK: WHY YOUR WEIGHT ISN’T MOVING (AND WHAT TO DO ABOUT IT)
Let’s cut through the noise for a minute.
If your weight is staying the same week after week, that’s not a mystery.
That means you’re eating at maintenance calories — the exact amount your body needs to stay the same.
Not good, not bad. Just reality.
But here’s the kicker:
Your body is built to maintain. It loves “normal.”
You have to intentionally push it into a deficit if you want fat loss.
And if you’re not losing?
You’re not in a deficit.
Period.
“But I’m doing my steps, drinking my water, sleeping better…”
Great. But without tracking calories, you have zero clue where the actual gap is.
You could be nailing water.
You could be crushing steps.
You could be doing everything “right.”
But if calories are up — even by a bit — your progress stalls and you don’t know why.
Tracking isn’t punishment. Tracking gives you answers.
And if the scale is creeping up?
If it’s a one-week blip:
Sure — carbs, water, sodium, hormones… all normal.
If it’s going up week after week, even just a little?
That’s not water. That’s calories.
You’re overeating what your body needs, plain and simple.
And here’s the part I’m owning:
I gained weight this week.
Why?
Because I did exactly what some of you do:
I tried to “wing it.”
Tried to eyeball, guestimate, and slide by without tracking.
And guess what I learned?
It doesn’t work. Not for me. Not for anyone.
I battle the same things you do:
Food addiction
Binge urges
Nighttime eating
Sugar cravings
Mindless bites
All of it.
Healthy food doesn't magically fix calorie creep.
If you don’t track, your brain will convince you that “a little extra” is nothing.
But those little extras stack up fast.
The only reason I didn’t lose more this week?
Because I didn’t track.
Because I wasn’t consistent.
Because I messed up.
I’m not above this. I’m right in the trenches with you.
But here’s the win:
When I made breakfast today — egg whites, ham, cheese, yogurt, blueberries — it came to 388 calories and 62g of protein.
Then I did something smart:
I sat down, slowed down, ate mindfully…
And couldn’t finish half.
So guess what?
I tracked half.
Boom — now I know.
Now I have leftovers for a snack.
Control instead of chaos.
Staying the same or gaining a little is NOT the problem.
The problem is when you take that number and say:
“Why bother?”
“This isn’t working.”
“I’m just going to eat whatever.”
That’s the exact moment people throw everything away.
The moment you feel like backing out is the moment you need to lean in harder.
This group has lost 114 pounds in 9 weeks.
Even with the slip-ups.
Even with the water weight.
Even with the struggles.
We’ve lost more than that, honestly — some of it just bounced back because… being human happens.
This week, because a few of us weren’t tracking tightly (myself included), our net group loss was 3.4 pounds instead of nearly 6 pounds.
That’s not failure.
That’s feedback.
That’s direction.
So here’s the truth:
If something isn’t working…
We messed something up.
Not because we suck.
Not because we’re broken.
But because old habits slip in fast.
Can we fix it?
Yes.
When do we fix it?
Right now.
Train your brain to stop retreating the second things get tough.
Dig deeper.
Push back.
Show up anyway.
That’s how the change happens.
We’re in this together — and we’re not done yet.
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REAL TALK: WHY YOUR WEIGHT ISN’T MOVING (AND WHAT TO DO ABOUT IT)
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