10 Common Reasons You’re Not Losing Weight

Are you tired of hitting a plateau and not seeing results at the gym? Don’t worry, it happens to the best of us. Let’s get to the bottom of why your weight loss journey has hit a roadblock.

Here are the top ten reasons we find our members stop losing weight/body fat and how

The Scale is Lying to You

It is common for the scale not to budge for a few days or weeks at a time⁣.

It is also common for your weight to fluctuate a few pounds each day depending on your undigested food, water retention, and what your hormones are doing⁣.

It is also common to be gaining muscle mass while losing body fat which will not be reflected on your scale at home⁣.

When looking to drop pounds change your focus to shedding body fat and gaining muscle, it’s not always about seeing the number on the scale go down⁣.

This is why it is always a good idea to have another method of gauging your weight loss:⁣

1. How are your clothes are fitting?⁣

2. Measure your waist circumference once a month⁣

3. Look at your body fat percentage each month⁣

Your progress isn’t always going to be linear, so focus on the small changes you can make that will help you for a lifetime⁣.

You Don’t Know What You’re Eating

Studies show that keeping track of your diet is an effective weight-loss tool because it holds you accountable for your food choices⁣.

Most people don’t know what or how much they are consuming each day⁣.

Awareness around this is very important when it comes to dropping stubborn body fat⁣.

Studies show that keeping track of your diet is an effective weight-loss tool because it holds you accountable to your food choices⁣.

Tracking your food can be as simple as taking a picture of your meals or writing down what you are eating in a food journal⁣.

You’d be surprised how things add up throughout the day or at how little you are really eating⁣.

Give it a go for a few weeks. Don’t worry about the exact amounts just track what you put on your plate⁣.

You’re Not Eating Enough Protein

Protein is one of the most important nutrients in losing weight⁣.

Eating enough protein each day can boost your metabolism and automatically help you eat fewer calories because it drastically reduces cravings⁣.

Protein also helps regulate the appetite-regulating hormone called ghrelin⁣.

We’ve talked about ghrelin in the past and how the body produces more of this hormone when you are hungry and reduces the production when you begin to feel full⁣.

You can better regulate this hormone when you are eating good quality, lean meats such as chicken, turkey, and ground beef⁣.

We’ve talked about ghrelin in the past and how the body produces more of this hormone when you are hungry and reduces production when you begin to feel full⁣.

So, why not add a little extra protein to your breakfasts and lunches to curb those mid-day cravings while your working!⁣

You’re Eating Too Many Calories

If you’re trying to lose weight you need to know how much you consume each day.

Did you know that a large majority of people who are trying to lose weight don’t actually know how much they are consuming each day?⁣

Over-consuming calories can lead to weight gain which means you should always have an idea of what you are putting into your body each day🥑🥦🍩🥗🍦⁣.

Now, this doesn’t mean that you have to weigh your food and track each and every calorie for the rest of your life⁣.

But, it does mean you should have a good idea of what you are eating each day by tracking every once and a while⁣.

By entering your meals into a tracking app📱 you begin to learn the nutrition value of the foods your choosing and how much protein, carbs, and fats they contain⁣.

Once you get a basic understanding of the nutritional value of the foods you eat on a regular basis you can build your meals without the app with confidence🙌🏼.⁣

We suggest coming back to tracking when you feel yourself getting off track for a check-in⁣.

You’re Not Eating Whole Foods

You’ll see almost immediate benefits from eating more whole foods🤯⁣.

A bold statement we know but let us explain👇🏼⁣.

Whole foods are real single-ingredient foods that are mostly unprocessed. The best way to tell if you are selecting whole foods is to stick the parameter of the grocery store⁣.

The produce aisle where you find fruits and veggies is the best place to start. Then head down the meat aisle to find your lean meats🍗 and fish options🍤⁣.

Sticking to foods that have one to five ingredients that you can pronounce is the best way to know that your food choices are in the whole foods realm⁣.

Once you get consistent with eating mostly whole foods you might start to notice the following benefits:⁣

🔷You’re getting more vitamins and minerals⁣

🔷You’re eating less sugar⁣

🔷You’re not experiencing major dips in energy levels⁣

🔷Your skin looks healthier and more vibrant⁣

🔷Your body composition is changing (i.e. less body fat)⁣

🔷You’re not hungry as often ⁣

🔷You’re not craving sugar as often⁣

Whole foods are the way to go when looking to lose weight. Remember to fill your plate with two cupped hands of veggies, one-two cupped hands of carbs, a thumb size of healthy fats, and a fist-sized portion of protein⁣.

You’re Not Lifting Weights

The most important thing you can do when trying to lose weight👇⁣.

Resistance training💪⁣.

It helps you build muscle mass, helps protect your joints, and helps you burn calories more efficiently⁣.

It also aids in LONG TERM FAT LOSS⁣.

So, grab some weights, download our free at-home training program, and get lifting⁣.

It helps you build muscle mass, helps protect your joints and helps you burn calories more efficiently⁣.

You’re Not Eating Mindfully

This may be one of the world’s most powerful weight loss tools and 𝐈𝐓’𝐒 𝐅𝐑𝐄𝐄⁣.

It’s called Mindful Eating⁣.

All you have to do is👇⁣

🔷Sit down to eat⁣

🔷Turn off all distractions⁣

🔷Savor your food by enjoying each bite⁣

🔷Eat slowly and chew each bite of food thoroughly⁣

🔷Be aware of colors, smells, and flavours⁣

🔷When you start to feel full stop eating⁣

🔷Drink some water when you’re finished to top it off⁣

That’s it! Mindful eating allows your body to listen to its hunger cues. These cues tell you when you’re hungry and when you’re full⁣.

By eating slowly and with purpose your body has time to catch up with you and tell you when you’re done⁣.

Eating the right amount of food at each meal allows your body to stop accumulating fat and start using its fat stores. This is when you’ll start to lose inches⁣.

You’ve Been Dieting for Too Long

Yes! Restricting your caloric intake for too long can cause you to plateau with your body fat loss🤯⁣.

Being on a diet for too long can cause your body to go into starvation mode or fight or flight✈⁣.

This is when you need to up your caloric intake to maintenance mode to give your body enough nutrients to take care of itself⁣.

You will also want to increase your sleep to allow your body to recover⁣.

AND, lift some weights with the goal of getting stronger💪🏼⁣.

Just because you’re not working on losing body fat doesn’t mean you can’t refocus on something that has some major benefits😉⁣.

Aim to keep your body fat levels the same for 1-2 months before starting to decrease your caloric intake again⁣.

Your body needs a break and a chance to reset⁣.

Show it some love with healthy food, loads of water, and a good night’s sleep⁣.

You’re Still Drinking Sugar

Your brain doesn’t compensate for the calories in sugary drinks by making you eat less of other foods⁣.

What does that mean?⁣

It means that your hunger cues or the hormones that are released when you eat, to tell you you’re hungry and then tell you you’re full aren’t affected the same with sugary liquids⁣⁣.

This is true for beverages like pop, vitamin water, lattes, and even fruit juice⁣.

Fruit juices are loaded with sugar and even a small glass can be the equivalent of eating several pieces of fruit⁣.

Limiting or avoiding sugary drinks is a great fat loss method ⁣because it could cut out several hundred calories a day⁣.

Not sure what to order when going for coffee? Try these 10 low-calorie options at Starbucks.

You’re Not Sleeping Well

We talk about sleep a lot.

So much so that it’s a topic in our feed at least five times a month.


𝐈𝐭’𝐬 𝐬𝐨 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐚𝐧𝐝 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐠𝐞𝐭 𝐭𝐚𝐥𝐤𝐞𝐝 𝐚𝐛𝐨𝐮𝐭 𝐞𝐧𝐨𝐮𝐠𝐡

Sleep is when you👇🏼

🔹Recover from stress. Both physical and mental

🔹Your body regulates your blood sugar

🔹Helps regulate your hunger hormones

🔹Better mental acuity

🔹Better performance at work & the gym

Sleep is essential and should be a priority if you are trying to lose weight. To get the best sleep possible, check out our “Want a better night sleep?” post for our easy to use sleep checklist👇🏼

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Meet Lucy “The Gym Dog,” our four-legged team member who has been an integral part of our gym since 2016. With her wagging tail and boundless energy, Lucy brings a unique sense of warmth and community to our fitness space.
Lucy is more than just a pet; she’s an essential part of our gym family. Her sunny disposition and infectious enthusiasm make her a beloved fixture at our facility. Whether she’s cheerfully greeting members as they walk through the door or playfully roaming around the gym, Lucy brings a sense of joy and positivity that sets the tone for an uplifting workout experience.
With her soft, glossy coat and sparkling eyes, Lucy is a sight for sore eyes after a tough workout. But it’s not just her physical attributes that make her special. Lucy’s intuitive nature allows her to sense when someone needs a little extra encouragement or a comforting nuzzle. Her ability to connect with our members on an emotional level truly sets her apart.
As our unofficial mascot, Lucy embodies the spirit of our gym – friendly, welcoming, and supportive. She has a knack for making everyone feel at home, from seasoned gym-goers to those stepping into a gym for the first time. It’s not uncommon to see Lucy making rounds, receiving pats and belly rubs, and generally spreading happiness throughout the gym.
But don’t take our word for it! Come and meet Lucy in person. We promise you’ll be greeted with open paws and a wagging tail that will instantly brighten your day. Whether you’re here for a quick workout or a long-term fitness journey, Lucy will be there to cheer you on every step of the way.




Meet Sam, an accomplished personal trainer with a passion for empowering her clients to push past their personal limits and achieve their fitness goals. With a decade of experience in the health and fitness industry and a background as a state-qualified swimmer, Sam brings a unique blend of experience, skills, and knowledge to her training approach.

Sam’s love for fitness was ignited by her early involvement in swimming and weightlifting. Her dedication and hard work led her to win first place trophies in multiple bodybuilding shows and compete in CrossFit and athletic competitions. She has also participated in 5k and 8k runs for various charities, showcasing her commitment to fitness and community service.

As a Certified Personal Trainer through the National Academy of Sports Medicine (NASM), Sam has honed her expertise in creating personalized fitness programs that cater to individuals of all ages and fitness levels. Whether you’re a beginner or an athlete, Sam is equipped with the skills and knowledge to help you reach your fitness goals.

One of Sam’s key strengths lies in her ability to motivate and inspire. She believes in empowering her clients, particularly women, to gain confidence and strength through fitness. As a leader in female training, Sam fosters an environment where everyone feels supported and encouraged to exceed their own expectations.

But Sam’s expertise extends beyond exercise training. Understanding that nutrition plays a crucial role in overall health and fitness, she also develops sustainable meal plans that complement individualized workout programs. This holistic approach ensures that her clients are well-equipped to maintain a healthy lifestyle.

Away from the gym, Sam is just as dedicated to her personal life. She believes in leading by example and maintains a balanced lifestyle that includes regular exercise, healthy eating, and spending quality time with friends and family.

In summary, Sam is not just a personal trainer but a fitness companion who is committed to helping you live a healthier, more active life. With her extensive experience, competitive spirit, and passion for empowering others, Sam is ready to guide you on your fitness journey.


 Certified Personal Trainer – NASM



Meet Alec, your dedicated personal trainer at 4Balance Fitness. With an impressive background in fitness and outdoor activities coupled with academic qualifications, Alec brings a unique blend of experience and knowledge to his training approach.

Alec’s journey into fitness began with mixed martial arts (MMA), where he honed his discipline and understanding of the body’s capabilities. This love for an active lifestyle extended beyond the MMA ring, leading him to embrace a range of adrenaline-fueled activities like rock climbing, surfing, white water kayaking, and mountaineering.

But Alec isn’t just about action; he’s also driven by a deep understanding of the science behind fitness. He graduated magna cum laude with a Bachelor’s degree in Health Science, emphasizing Exercise Science. This strong academic foundation enhances his practical skills, giving him a holistic understanding of health and fitness.

In addition to his degree, Alec is certified as a personal trainer through the American Council on Exercise, a testament to his commitment to professional development and staying abreast of the latest training techniques.

What sets Alec apart is his ability to adapt his training methods to clients of all abilities. Regardless of your starting point, Alec will guide you on your fitness journey with patience, expertise, and encouragement. His passion lies in helping individuals realize their potential, achieve their fitness goals, and maintain a balanced life.

With Alec, you’re not just getting a personal trainer; you’re gaining a fitness mentor who combines practical experience, academic knowledge, and a genuine interest in your wellbeing. Whether you’re new to fitness or looking to take your training to the next level, Alec is ready to guide you every step of the way.


Allison Cole


Meet Allison Cole, a dedicated fitness trainer with an extensive background in nursing and an unwavering passion for improving lives. Her journey in the health and wellness industry is deeply rooted in her belief in the transformative power of fitness on overall well-being.

Allison’s story begins with a successful career in nursing, where she spent years caring for patients and witnessing firsthand the impact of lifestyle choices on health. This experience ignited a passion in her to help people take proactive steps towards their health and wellness.

A natural transition from nursing, Allison found her calling in personal training. Her love for fitness, coupled with her desire to enhance the quality of life for others, led her to this rewarding path. She believes that fitness is not just about physical strength but also about building mental resilience and promoting long-term health.

Allison’s competitive nature fuels her approach to personal training. She understands that every individual is unique, and therefore, tailors her strategies to inspire, motivate, and push her clients to achieve their personal fitness goals. Whether it’s improving general fitness, training for a specific sport, or embarking on a weight loss journey, Allison is committed to making each client’s fitness aspiration a reality.

Allison promotes a lifestyle of wellness. She inspires her clients not only through tailored workout plans but also by encouraging them to make healthier lifestyle choices. Her holistic approach to fitness and health embodies her philosophy that taking care of one’s body goes beyond the gym.

Allison’s credentials further emphasize her expertise. She holds several relevant certifications in personal training, demonstrating her commitment to professional development and mastery of the latest fitness techniques and principles.

In summary, Allison Cole is more than a personal trainer; she is a wellness advocate, a motivator, and an ally in your fitness journey. With her unique background in nursing and personal training, she brings a comprehensive and empathetic approach to fitness, ensuring every client feels supported, challenged, and empowered.


B.S. Nursing

Michael Cole

Co-Owner/Head trainer/Fitness Ninja

Meet Michael Cole, the co-owner and operator of 4Balance Fitness, a seasoned fitness professional with a knack for inspiring and motivating individuals to reach their fitness goals. His journey in the fitness industry has been nothing short of remarkable, and it’s his unique experiences that make him an exceptional coach.

Michael’s fitness journey started early as a two-sport athlete in football and baseball. This foundation laid the groundwork for his understanding of physical conditioning, discipline, and the power of teamwork. His athletic background set the stage for a successful stint as a professional wrestler, where he developed unique perspectives on achievement, motivation, and overcoming challenges.

Beyond his practical experience, Michael holds Bachelor’s degrees in Exercise Science and Nutrition Science from Furman University and Kaplan/Furman University, respectively. These academic credentials, combined with his real-world experiences, equip him with a comprehensive understanding of fitness and nutrition.

Michael’s commitment to professional development is evident in his numerous certifications. These enable him to create personalized workout programs tailored to the unique needs and goals of his clients – from high-level athletes to everyday individuals seeking to improve their health and fitness.

What truly sets Michael apart is his coaching philosophy. He believes that everyone, regardless of their starting point, possesses the potential to achieve their fitness goals. His approach centers around empowering clients, building their confidence, and fostering a positive and supportive training environment.

In summary, Michael brings a wealth of experience, knowledge, and passion to 4Balance Fitness. His diverse background, coupled with his dedication to helping others, makes him an invaluable asset to the fitness industry. Whether you’re an aspiring athlete or someone looking to kickstart your fitness journey, Michael Cole is ready to guide you every step of the way.


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Defranco CPPS Level 1


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