Help! I’m Eating Real Food in Balance and Not Losing Weight! (Part 3)

Alright so you’ve read Part 1 and Part 2 of this series and you’re still not sure we’ve covered your particular issue. Fear not, for here I’ll address six more common issues that might be keeping you from losing the weight and reaching your goals!

1. You’re over-exercising. Exercise can be beneficial, but we now know it’s not the be-all end-all when it comes to weight loss. (Abs are made in the kitchen!) It can actually stand in the way of you reaching your goals if you’re doing too much of it and not giving your body a chance to rest (which is STRESSFUL). Exercise can produce an inflammatory response, (one of the reasons I decided to stop marathon running and any inflammation in the body will stand in the way of weight loss because your body’s priority will always be healing this first. And, as I mentioned in Part 2, sleep is critical to weight loss, so you should use this as your excuse to skip your 5am workout and sleep a couple extra hours!

2. You’re not exercising. Although we don’t promote exercise for the purpose of burning calories, it CAN be the thing that pushes you through your plateau. The right types of exercise can be incredibly beneficial for boosting metabolism. Not all types of exercise are created equal. We recommend incorporating short bursts of resistance (strength) training and high intensity intervals, each a few times a week, along with increasing daily activity to support your metabolism. Do more physical activity of any kind that you enjoy: weed your garden, go for a bike ride, walk on the beach, play tennis, practice handstands with your kids. The more you move, the better you’ll feel, and the faster you’ll get to your goal. To help you create an exercise regimen that supports your body and weight loss goals, you can apply to our program to meet with one of our all-star personal trainers (who also happen to be dietitians too!).

3. You’re eating too much. Sometimes we see clients following our PFC guidelines, but they overdo it by eating more than we would recommend. Our eating guidelines have clients eating five or six times per day. The reasoning for this is to promote stable blood sugar levels and to keep metabolism revved up all day and all night long. The key is to eat enough so that you aren’t “starving” when it’s time for your next meal or snack (3-4 hours from then) but you aren’t too full to eat either. After years of roller coaster eating patterns, skipping meals and dieting, it can take the body awhile to get into a steady rhythm where it realizes it’s going to be re-fueled every few hours. Your body needs to trust that you are going to continue fueling it with the macro and micronutrients that it needs, and that you’re not going to starve it like you may have done in the past. So, as you start eating this way, your body may hold onto the nutrients it’s given and may not lose weight right away. This is normal. Once your body understands this and this rhythm is reached, it will begin to let go of those extra pounds. If after three to six months no weight loss occurs (it’s important to wait this long!) then it may be appropriate to decrease portion sizes, but this is not to be done right away. AND there are MANY other factors to address FIRST (such as the ones outlined in this blog post series). It’s vital to give your metabolism time to heal before reducing portion sizes. If this step is taken too soon, then your body may not trust you just yet and you’ll risk your body holding onto the food you give it when you eat again, putting you back into that vicious cycle of restricting and gaining weight.

4. You’re still not eating enough fat. Okay, I may have said this once, but I’m going to say it again because it’s THAT important. Another recipe for disaster is eating low-carb AND low-fat. You can’t do both. When you are eating the way we find to be most successful with most of the clients we see, you are eating a lower carbohydrate diet in comparison to the SAD (Standard American Diet). In doing this, it is ESSENTIAL to be nourishing your body with plenty of high quality fats. This is a complete shift of mind, which is why we see it being a problem for many people, hence the reason we need to be continually unbrainwashing ourselves (on a daily, sometimes hourly basis!). Remind yourself of fat’s amazing properties: how it keeps you full, provides your brain energy, lubricates your joints, supports your metabolism and keeps cravings away to name a few.

5. You’re still counting calories (or grams of fat, or points). Holding on to old ways of thinking while trying to eat real food is a recipe for disaster. If you’re counting, you’re probably restricting, which means you’re not fueling your body with what it needs to run most efficiently. Everything changes when you see food in a brand new light, as something that nourishes and fuels your body, instead of something to deprive yourself from. It’s crucial to completely let go of your former dieting mindset and unbrainwash yourself from obsessing over the amounts of food or calories you are taking in. Focus on establishing a healthy relationship with your body, nourishing it by eating lots of quality protein, healthy fats, and nutrient-dense carbohydrates to see success. Your metabolism will heal, you will get back in touch with your “hunger sensor,” and your body will regulate itself as it should.

6. You haven’t given it enough time. When you start to embrace our approach and eat the PFC way, it can take your body some time to trust that you’re going to keep fueling it with what it needs and that you’re not going to go all restrictive again. So when you see the scale hasn’t changed after a week or two and it frustrates you so much that you skip dinner, this is not only not helpful, but it sets you back even further, because now your body is confused and thinks it can’t trust you, so it wants to hold onto your food the next time you eat—instead of burning it. Counterproductive, wouldn’t you say? Be patient with yourself, trust the healing process, be consistent and give it time.

There you have it! If you’ve given these 18 tips a shot and still are having trouble losing the weight, get setup with a dietitian coach to get to the bottom of it. We believe in you and sometimes it just takes a little teamwork to get there!

Now, go grab my BEST tips to BOOST your metabolism in the meantime by clicking the pink button below!

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  • Joni Olseen

    This is a very helpful series of articles! I, for one, never give it enough time. I’ve been following the PFC way of eating for 2 weeks now, and wonder why I haven’t lost 10 pounds. (Just kidding; I am trying to be more patient and realistic!) 🙂

    • Kateathealthysimplelife

      Hi Joni! You are SO not alone! When we commit to a new way of eating, and really give it our all, it is so easy to feel like it isn’t worth all of the effort we’re putting in when we don’t see results right away. But remember, there could be other things your body is working on healing first! What can help keep you motivated is really listening to your body and noticing what other things have improved since you’ve started eating this way. Are you sleeping better? Less stressed? Fewer cravings? More energy? Some of these things may show themselves sooner than the weight loss, but they’re just as important (and just as awesome to recognize)! Keep us posted on your journeyu2014we love to hear about different experiences, and we also love to help along the way!

  • sophie

    I find this so interesting! I must admit I’ve tried the PFC way whilst tracking calories, measuring 1 tablespoon of coconut oil always seems like SO MUCH, so I admit I skimp. Maybe that is why it never works for me? nMy one worry is, don’t we need complex carbohydrates for thyroid function and for female hormone function? I’d love to hear to HSL point of view.

    • Kateathealthysimplelife

      Hi sophie! Counting calories while following our PFC guidelines is, in general, a recipe for disaster! Fat contains more calories than protein and carbs, so naturally, itu2019s easy to skimp on fat while calorie counting. We would recommend giving it a fair shot by dropping the calorie counting and listening to your body, while working with one of our coaches to make sure you are getting all of the nutrients you need, including the ones that support thyroid function. While some people need some complex carbohydrates, we prefer starches come from vegetables, potatoes, squash and fruit. We help our clients balance their hormones through the nutrients found in real food without processed, complex carbohydrates. That being said, we very much recognize the need for carbohydrates as part of balanced eating. Since everyone’s biochemistry is different though, we find that clients have different needs when it comes to the ratios of proteins, carbs and fats. This is why we believe it is SO important to listen to your body, as opposed to a regimented calorie count. Hope that helps 🙂

      • sophie

        So does that mean, technically when eating PFC way you could be eating more calories than SAD and lose weight? nI always find that, especially after workouts, I need the complex carb, otherwise I feel sapped (regardless of fat) and worn out!nnnThanks for the reply!

        • Kateathealthysimplelife

          YES. Absolutely. We see this happening with clients a lotu2014where theyu2019re eating more calories (and grams of fat) than they were when following the SAD and they are losing weightu2014this is because metabolism isnu2019t just a balance of calories in/calories out, but itu2019s about getting in balanceu2014your blood sugar levels, hormones, getting your gut health up to par, etc. This is what we do in coaching appointments; we help our clients put together the pieces of the puzzle to figure out how to get their metabolisms healed and body working FOR them! And as far as complex carbohydrates go, we could help you figure out if you actually need that complex carbu2014we have very few athletes who actually do, and it can be interfering with your goals.

          • sophie

            Ahh, this is so interesting! Thanks for the informative replies 🙂

          • Kateathealthysimplelife

            You’re most welcome!

  • Sueelle Peteet

    I’ve been overweight all my life and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 20 pounds in one month without much exercise and it has been a life changer. I’m a little embarrased to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. Just shoot me an email at [email protected] and I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day

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  • disqus_cgaM7zW8Nv

    Fantastic 6 points made to answer a really difficult question and how I find my clients really demotivating themselves! I write at and your principles I agree with, if only everyone would be patient enough to reach their destination! I’ll be back, thanks for your awesome answers!

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