Sometimes it's not the big things holding us back - it's the little habits we don't even realize are adding up. This is something you often hear me talk about in our sessions because it's so common!
These habits can quietly sneak in and impact your progress without you realizing it. If your weight loss feels slower than it should be, one (or a few) of these sneaky factors could be getting in the way.
Here are some of the most common reasons I see in my practice when weight loss starts to stall:
1. You're Not Prioritizing Protein
When you're in a calorie deficit, it's not just about eating less - it's about eating smarter. Prioritizing protein at every meal can make the difference between constantly feeling hungry and feeling satisfied. This is why we focus on building balanced plates rather than loading all of our daily intake with carbs. Carbs aren't the enemy, but on their own they won't keep us full for very long, which can lead to increased hunger, cravings, and food noise throughout the day.
2. You're Drinking Your Calories
This one can be so easy! Coffee shop runs between work, juices, sodas, and cocktails can add hundreds of calories to your day. While these drinks can absolutely fit into a balanced lifestyle, they can make it harder to stay in a calorie deficit if weight loss is your goal. Try opting for water, sparkling water, and unsweetened teas most of the time. There are so many hacks/ways to still enjoy your fave drinks and significantly cut back on added sugars and calories - just ask me in your next session!
3. You're Eating Too Much Of A Good Thing
Being mindful of portion sizes can make a huge difference in your progress. Things like nuts, nut butters, cheeses, granola, dressings, and healthy oils can add up quickly, even though they're nutritious choices. If you find your weight loss is stalling a bit, take a break from eyeballing and try measuring portions out again!
4. You're Sedentary
Daily movement adds up more than you think! Aim to get up and move at least once every hour, whether that's taking a quick walk around the office, stretching, taking the stairs, or walking while on a phone call. Increasing
your daily step count is one of the simplest and most effective ways to support weight loss, improve energy, and boost overall health.
4. You're Not Eating Enough Home-Cooked Meals
Eating out can absolutely be part of a healthy lifestyle, but having the majority of your meals from restaurants/takeout can lead to higher calories, oils, sauces, and portion sizes than we realize. Preparing more meals at home gives you greater control over ingredients, portions, and overall nutrition.
5. You're Not Planning Ahead
One of my favourite sayings is “Fail to Plan and Plan to Fail." When we wait until we're hungry to decide what to eat, we're much more likely to reach for convenience foods or make choices that don't align with our goals. Try your best to get on top of your meal plan for the week. I am always here to help with this in our sessions!
6. You're Not Sleeping & Stress is High
Sleep and stress play a much bigger role in weight loss than most people realize. It also impacts our hunger hormone & blood sugar to compensate for more energy. Chronic stress can make it more difficult to lose body fat and may contribute to increased fat storage, particularly around the midsection.
7. You Let One Indulgent Meal Turn Into an Indulgent Few Days
One meal or even one day off will never make or break your progress. Where people often get stuck is letting guilt or shame convince them they've already "screwed up," leading to multiple days of overeating or being off track. That's when progress can start to stall.
8. You're Mistaking Boredom for Hunger
Sometimes what feels like hunger is actually boredom, stress, dehydration, fatigue, or simply a habit. Before reaching for a snack, take a moment to check in with yourself: "Am I truly hungry, or is something else going on?" This is a practice over time, but you really learn your triggers, habits, and how it connects with food!
9. You're Grazing
We're all guilty of it! I encourage all of you to try to find structure and routine in your day. Planning your meal and snack times helps keep you in control. It's so easy to forget about the little extras that snuck into our day and wonder why we're stuck. This is why food journaling can be so beneficial to see how these extras can add up!
10. You're Not Accountable
Accountability is such a powerful tool when it comes to weight loss.
It truly makes such a difference showing up to someone who supports you and is overlooking what you're doing. If it's been some time since your last visit and you've been trying to do it on your own and feel like you're doing everything right but still aren't seeing the progress you'd like, reach out and book a progress visit!
SWEET & SPICY
SALMON SKEWERS
Ingredients:
1 lb salmon, skin removed and cut into large cubes
1 red bell pepper, cut into chunks
1 zucchini, sliced into thick rounds
½ red onion, cut into chunks
Spicy Maple Marinade:
2 tbsp pure maple syrup
2 tbsp low-sugar BBQ sauce
1 tbsp avocado oil or olive oil
1 tbsp Dijon mustard
1 tsp smoked paprika
½ tsp chili powder
¼ tsp cayenne pepper
1 garlic clove, minced
½ tsp onion powder
Dash of sea salt and black pepper to taste
Instructions:
Whisk together marinade ingredients and toss with salmon. Let marinate for 15–30 minutes.
Thread salmon, peppers, zucchini, and onion onto skewers.
Grill over medium heat for 8–10 minutes, turning halfway and brushing with remaining marinade.
Serves 4
lemon & herb
couscous salad
Ingredients:
1 cup uncooked pearl Israeli couscous
3 baby cucumbers, diced
½ cup radishes, diced
1 cup cherry tomatoes, halved
¼ cup chopped fresh parsley
3 oz feta cheese, crumbled
Dressing:
3 tbsp extra virgin olive oil
¼ cup fresh lemon juice
1 tsp Dijon mustard
1 tsp honey
1 small shallot, finely diced
¼ cup fresh basil, chopped
¼ cup fresh parsley, chopped
1 garlic clove, minced
Sea salt & pepper, to taste
Instructions:
Cook couscous according to package directions. Drain and allow to cool.
Whisk together all vinaigrette ingredients.
In a large bowl, combine couscous, cucumbers, radishes, tomatoes, parsley, and feta.
Pour over dressing and toss well to combine.
Chill for 30 minutes before serving for best flavour.
Serves 6
spicy Curry Roasted cashews
Ingredients:
2 cups raw unsalted cashews
1 tbsp avocado oil
1 tbsp curry powder
½ tsp garlic powder
¼ tsp cayenne pepper
½ tsp smoked paprika
¼ tsp sea salt
Instructions:
Preheat oven to 325°F
In a bowl, toss cashews with avocado oil and seasonings until evenly coated.
Spread onto a parchment-lined baking sheet.
Roast for 10–12 minutes, stirring halfway through, until lightly golden.
Allow to cool completely before serving. The cashews will crisp up as they cool.
Serves 8
Here's to another week. You've got this!
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