Why Are You Not Losing Body Fat – 8 Reasons That Are Not Top Secret


I’m going to let you in on a little secret: losing fat and building muscle isn’t as complicated as it seems. In fact, it’s pretty simple if you know what not to do. Below are the top 8 reasons that people struggle with weight loss and how they can be avoided so that you too can achieve your goals!

1. You Eat Too Much

It’s a simple math problem. 2+2=4 and 2+2 is never 1.

The number one reason that people don’t lose weight is because they eat too much. If your calorie needs are greater than your calories burned from exercise, then you will not be able to lose fat.

To calculate your daily calorie needs, multiply your current weight in pounds by 10-14 (depending on age). Then subtract the calories burned during exercise, which is determined by multiplying your weight in pounds by 0.1-0.2 (depending on intensity of exercise). Finally, add any additional food intake (i.e., snacks or beverages) and subtract any additional activity (i.e., walking around house instead of driving). The resulting number represents how many calories per day should be consumed to maintain current body weight and should never exceed 1lb/week loss rate if possible! If you find yourself eating more than this amount consistently over several weeks then try cutting back slowly until reaching a comfortable level where fat loss occurs at desired rate without feeling deprived or hungry all day long!

2. You Don’t Eat Enough Protein

You may be thinking, “I eat plenty of protein.” But the truth is that many people don’t get enough of this macronutrient. Protein helps build muscle, repair tissue and can help you feel fuller for longer.

In terms of how much protein you should eat, it depends on your age and activity level. If you’re trying to lose weight or maintain your weight then aim for 1 gram per pound of bodyweight (e.g., if you weigh 150 pounds then aim for 150 grams). If you’re trying to gain weight then aim for 1.5-2 grams per pound of bodyweight (e.g., if you weigh 150 pounds then aim for 225-300 grams).

As far as good sources go: lean meat such as chicken breast; eggs; fish such as salmon or tuna; dairy products like cottage cheese/Greek yogurt; nuts/seeds.

3. You Drink Too Much Alcohol

Alcohol is very high in calories. It’s easy to drink without realizing how much you are drinking, and even if you do realize it, it can be hard to stop once you start. If you drink too much alcohol and don’t burn off those extra calories through exercise or an increase in activity level, then this will make it harder for your body fat percentage to decrease.

It is also important to note that alcohol acts as a diuretic (something that makes someone urinate more often), which means that any water weight loss experienced while consuming alcohol could be reversed once the body has eliminated all of its excess fluid intake from drinking alcoholic beverages.

4. You Think Healthy Means Calorie Free

You might think that if a food is calorie free, it must be healthy. But this isn’t always true! The words “calorie-free” can mean different things to different people. For example:

  • A product could be low in calories but full of sugar or other additives like artificial sweeteners (which are not good for you).
  • Or it could have high fat and salt content without any actual calories at all–but those ingredients will still make your body work harder and store more fat than needed, leading to weight gain over time.

5. You Do Too Much Cardio

If you’re doing cardio and not losing body fat, it’s likely because you’re doing too much. Cardio is good for your heart and lungs, but it’s not the only way to burn calories. If you’re trying to lose weight, there are other ways of doing so besides just running on a treadmill or elliptical machine for an hour every day. Mechanical weight loss is always the least efficient method and leads to injury.

Some people can have too much cardio in their routine without realizing it–and that’s where they run into problems when trying to shed pounds. If this sounds like you or someone else who tries their best but still isn’t seeing results from their workouts (even though they’ve been going strong), then keep reading!

6. You Don’t Sleep Enough

You may be surprised to hear this, but lack of sleep can cause weight gain. When you don’t get enough quality sleep at night, it will leave you feeling tired and lethargic during the day–which makes it harder for you to exercise.

Sleep deprivation also leads to hormonal imbalance in your body which could lead to an increase in appetite and cravings for sugary foods or starchy carbs like pasta or breads (1). This can lead directly back into a vicious cycle of poor diet choices followed by more weight gain and then more poor diet choices again!

As such, getting enough quality sleep is absolutely essential if you want to lose body fat effectively. The recommended amount of sleep per night varies depending on age: newborns should get 16 hours; toddlers 11-14 hours; pre-teens 10-13 hours; teens 8-10 hours (2). If these numbers seem daunting at first glance…don’t worry! We’ll talk more about how much sleep YOU need below!

7. You Don’t Lift Heavy Enough

You need to lift heavy.

I know, I know–the idea of lifting heavy and gaining muscle can be intimidating for many women. But if you want to lose body fat, you have to get stronger. The more muscle mass that you have, the more calories your body burns at rest (this is called “basal metabolic rate”). If your goal is to lose fat while maintaining or even building some muscle mass, then strength training should be an integral part of your routine.

You don’t need a gym membership or fancy equipment; all that matters is picking up something heavy enough so that it becomes challenging for each exercise (and then increasing the weight over time). The best way to do this is by going through full range of motion with each rep and keeping track of how much weight was used during each set.[1][2]

8. You Take Medications That Cause Weight Gain

  • You take medications that cause weight gain.
  • Your doctor may not be aware that some drugs can cause you to pack on pounds. If you’re taking a medication and want to know if it’s one of those, ask your doctor about it or do some research online before your next visit. If the drug is indeed causing weight gain, discuss options with them (such as adjusting the dosage).

If you’re already on a medication that causes weight gain and don’t want to change anything about how often or how much of it you take, there are still things you can do: exercise more frequently; drink less alcohol; eat fewer processed foods because they contain more calories than whole foods do; reduce stress levels through meditation or other methods; set realistic goals for losing fat rather than just aiming for an arbitrary number like “30 pounds”; stop using scales altogether because they will only discourage progress when they show slow results but don’t reflect reality accurately anyway


Now that you know the top 8 reasons why you’re not losing body fat, it’s time to put them into action! Take a look at your current routine and see where you can make some changes. The meal plan is the hardest part of weight loss. This is why it is included with our membership. We want you to be successful and not have to stress about what to do. All you have to do is follow the plan, and the results are going to come.

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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.


CrossFit Level 1
Defranco CPPS Level 1


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