The #1 Reason You’re Not Losing Weight (Even When You’re Working Out)

You’re showing up.
You’re sweating.
You’re putting in the WORK…

So why isn’t the scale moving?

This is one of the most common frustrations we hear — and the good news is, the answer is rarely “you’re doing something wrong.” In fact, most people who feel stuck are closer to success than they think.

If you’ve been consistent in your workouts but aren’t seeing weight loss yet, there’s one major reason that affects almost everyone:

The #1 Reason: You’re Not Fueling Your Body Enough or Correctly

Yep — it’s not that you’re eating too much.
It’s often that you’re not eating enough, or you’re not eating the right balance of nutrients to support fat loss.

Here’s why:

When you work out (especially HIIT like our Sweat Sessions or strength training in Brickz Bodiez), your body needs:

• Protein to build muscle
• Carbs to fuel workouts
• Healthy fats to stabilize hormones
• 
  

If it doesn't get enough of these, it hangs on to fat as a form of protection.

This is called metabolic compensation — and it’s incredibly common.

1. You May Be Eating Too Little (Yes, Seriously)

When calories drop too low, your metabolism slows down.
Your body becomes more efficient at storing fat and less efficient at burning it.

Signs you may not be eating enough:

• Constant fatigue
• Low workout performance
• Poor recovery
• Headaches
• Feeling cold often
• Cravings or binge cycles
• 
  

More food (the right food) = better workouts = more fat loss.

2. You're Not Getting Enough Protein

Protein is the most important nutrient for fat loss.
It keeps you full, builds lean muscle, and helps your body burn more calories at rest.

Most people need 0.8-1.2g/kg of protein per day (depending on weight & goals).

Without enough protein, your body:

• Loses muscle
• Slows down metabolism
• Stores more fat
• Feels hungrier
• 
  

This is one of the biggest fat-loss mistakes we see.

3. Your Workouts Need Strength Training (Not Just Cardio)

You cannot “cardio your way” into long-term fat loss.

Strength training — like Brickz Bodiez — builds lean muscle, which raises your metabolism.

More muscle = more calories burned throughout the day.

If you're only doing HIIT or cardio, you may consider slowing down the workouts and going heavier in weights 

4. You’re Not Recovering Enough

Fat loss requires:

• Sleep
• Hydration
• Recovery days
• 
  

If stress is high and sleep is low, your cortisol levels increase, making fat loss harder — especially around the belly.

Focus on:

• 7–9 hours of sleep
• 80–100 oz of water
• 1-2 rest days / week 
• 
  

Your body can’t burn fat if it’s constantly stressed.

5. The Scale Isn’t Telling the Whole Story

You might be:

• Building muscle
• Burning fat
• Losing inches
• Improving fitness
• Getting stronger
• Feeling better
• 
  

…but the scale doesn’t recognize ANY of those things.

At Brickz, we see this ALL the time — members think they’re “stuck,” but their InBody shows fat loss + muscle gain.

Fat loss is a process — and the scale is only one tiny piece of it.

So… What Should You Do Next?

👉 1. Focus on protein first

Aim for 20–30g per meal.

👉 2. Strength train consistently

2–3x/week 

👉 3. Keep HIIT in rotation

Sweat Sessions torch calories and improve conditioning.

👉 4. Eat enough to fuel your workouts

Your metabolism needs energy (carbs) to burn fat.

👉 5. Track your progress beyond the scale

Photos, measurements, energy levels — all matter.

👉 6. Get coaching & accountability

Our trainers are experts at breaking plateaus.

You’re Not Failing — You Just Need a Better Strategy

Fat loss isn’t about starving yourself or doing endless cardio.

It’s about fueling your body, building strength, and staying consistent — and that’s exactly what we’re here to help you do at Brickz Fitness.

If you’re feeling stuck, our coaches can help you unlock the results you’re working hard for.

OR

Your goals are still within reach — let’s get you there.