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If you’ve been trying to lose weight but aren’t seeing the results you want, you’re not alone—and we’re here to help.
Through thousands of client interviews, we’ve learned a lot about the challenges people face with fitness, lifestyle, and nutrition.
Over the years, we’ve identified three key obstacles that can make weight loss feel impossible.
In this blog post, we’ll break down the top three reasons holding you back—and share actionable steps to help you move forward.
What you eat matters—a lot.
If your diet is filled with sugary treats, carb-heavy snacks, or alcohol, you’re likely eating more calories than your body burns.
This calorie surplus is the primary driver of weight gain.
Here’s how it works: your basal metabolic rate (BMR)—the number of calories your body needs to function at rest—might be around 1,500 calories. If you lead a sedentary lifestyle, you might burn only an additional 150-200 calories a day through normal activities like walking or fidgeting. That means you’re burning about 1,650-1,700 calories per day in total.
Let’s say you eat 1,800 calories in a day: some chips, a piece of dessert, or a few beers after dinner.
Those extra 100-150 calories don’t just go away.
For every 3,500 calories you consume over what you burn equals roughly one pound of fat. In other words, those small indulgences can quickly add up, leaving you frustrated when the scale doesn’t budge—or worse, creeps up.
The solution?
You don’t have to eliminate your favorite foods, but awareness is key. Track what you eat, balance your meals with protein and vegetables, and enjoy treats in moderation.
(Here’s a link to a helpful resource explaining BMR and how to calculate yours.)
Sitting all day will not do your body any favors.
Muscle burns more calories than fat, even at rest. This means the more muscle you have, the more calories you’ll burn—even while binge-watching Netflix.
Gaining muscle takes months of consistent strength training, proper nutrition, and progressive overload.
Progressive overload is just a fancy way of saying that you need to gradually increase the demands you place on your muscles. That might mean lifting heavier weights, adding more reps, or changing the tempo of your movements. Without this, your body will adapt to your workouts, and your progress will stall.
If you’re not strength training yet, now is the time to start. Aim for at least 3-4 sessions per week focusing on major muscle groups like your legs, back, and chest. Pair this with some light cardio or walking to boost your daily calorie burn. Over time, you’ll build muscle, improve your metabolism, and lose fat more efficiently.
Consistency is the key to success in anything—fitness, learning a new skill, or saving money. But it’s where most people struggle.
Why? Because life gets in the way.
Consistency doesn’t mean being perfect. It means showing up more often than not. If you miss a workout, don’t skip the next one. If you have a less-than-ideal meal, don’t let it spiral into a week of poor choices. It’s the small, daily actions that add up over time.
If you want to lose weight, commit to showing up at the gym five times a week- even 3 days a week every week would be fine!
Make it a priority, but also be flexible. Some weeks might not go as planned, and that’s okay. Adjust, adapt, and keep moving forward.
Now that you know the top reasons holding you back, it’s time to take action. Start by tracking your food intake to identify where you’re consuming excess calories. Incorporate strength training into your routine to build muscle and improve your metabolism. And most importantly, focus on consistency.
If you’re ready to break through these barriers and finally see results, we’re here to help. At CrossFit Showdown, we provide expert coaching, a supportive community, and personalized plans to help you achieve your goals. Whether you’re just starting or need help staying consistent, we’ve got you. Email info@showdowntrainingclub.com if you are ready to get started.
Chat with a coach to learn more about what program will fit your lifestyle and your goals.
