Why training harder doesn’t always mean losing weight

When you’re busting a gut in the gym but the scale won’t budge, it can be mega frustrating.

You’re training regularly.
You’re sweating buckets.
You’re doing “all the right things”…

So why isn’t your weight shifting?

Here’s the truth that catches a lot of people out:
Exercise does not automatically equal weight loss.

If your progress has stalled, it’s time to ask yourself these questions - honestly.

1. Are you actually in a calorie deficit?

Really… are you?

No matter how much you exercise, if you’re eating more calories than you burn, you’re not in a deficit.

This is exactly why tracking your food matters - not forever, but long enough to spot what’s holding you back.

Most stalls aren’t because you’re “broken”.
They’re because intake is higher than you think.

2. Are you moving less outside the gym?

This one’s huge.

A massive driver of fat loss is NEAT (Non-Exercise Activity Thermogenesis).

That’s:
• daily steps
• general movement
• being less sedentary overall

You can smash a workout… then undo it by barely moving the rest of the day.

A consistent daily step target keeps NEAT high and fat loss ticking along.

3. Are you eating more than you realise because you’re exercising?

This is where a lot of people trip up.

People tend to:
• overestimate calories burned in workouts
• underestimate calories eaten day to day

“I trained hard, so I’ve earned this” can quickly wipe out the deficit without you even noticing.

Again - accurate tracking brings clarity, not restriction.

Final thought

Exercise is an important piece of the fat loss puzzle.

But the most effective (and sustainable) results always come from:
✔ a calorie-controlled diet
✔ structured training
✔ increased daily movement

When those three line up, progress follows.

If you’re doing one without the others, it’s very easy to feel like you’re working hard… without seeing the reward.

If you’re feeling stuck and unsure what to adjust:

👉 Get more info on COACHING if you want someone to audit your training, food and activity properly and tell you exactly what’s holding you back

👉 Check out the HUB if you want simple structure, workouts and guidance to keep progress moving without overwhelm

You’re not failing.
You just need the right levers pulled in the right order 💖