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What To Do When The Scale Won’t Budge


By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | |

What’s up Allies!?

Okay so today we wanted to run some ideas by you.

If you aren’t seeing the scale move or your clothes fit better, it may be due to these culprits.

If losing fat were easy then we’d all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won’t budge for you then read on for an explanation:

Possibility #1: You’re Not Eating ENOUGH Calories 

Contrary to popular belief that you need to be in a large caloric deficit, (though this does have some truth to it), if you are chronically not eating enough calories (eating less than your basal metabolic rate) it can actually inhibit your fat loss goals. Eating below your daily minimum calories chronically for a long period of time actually causes muscle loss, high stress levels and ultimately fat storage. When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There’s a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check use our proprietary nutrition calculator to help you determine your basal/resting metabolic rate which is the minimum calories you should eat each day. Here’s the link:

Possibility #2: You’re Eating Too Many Processed Carbs 

Processed carbs and simple sugars will promote fat storage quicker than you think. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet. Processed carbs are essentially any carb based food that comes in a package and doesn’t look like the food should in nature.

Possibility #3: You’re Doing Too Much Cardio

If you’re doing hours of steady-state cardio, it’s gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat. It also can shave off precious muscle mass over time causing your metabolism to slow down.

The better route to go for cardio is 30min of a hike or incline walk, or better yet, high intensity interval training (HIIT) which consists of a burst of intense activity for 1 min with 2 minutes of low intensity recovery repeated for a total of 20min only 3x per week. Try that next time 🙂

Possibility #4: You’re Not Getting Enough Sleep

You may not see the connection between your sleep patterns and the number on your scale, but it’s there. Sleep patterns have an huge impact on your hormone levels, and hormones are a huge factor when it comes to losing fat. It also limits your ability to recover from the stress of your day and exercise and it slows down and limits the amount of protein synthesis (muscle repair) that takes place during sleep. Lack of sleep can contribute to chronic stress levels making it difficult to lose fat.

Be sure to get a full 8 hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein

Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on. Be sure to not just eat fats and carbs as snacks. focus on getting high protein snacks and meals as well.

Possibility #6: You Eat “Diet Foods”

I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet’ products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage. Sure a supplement here or there can actually be helpful, but if the bulk of what you are eating is packaged, processed, powdered, capsulated, or comes out of a container and doesn’t look like any food in nature, it’s not going to help you with your fat loss goals in the long run; No matter what the food or supplement companies claim.

Honestly, the best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed. and to commit to a sustainable exercise program based primarily in resistance or weight training and interval training.

If you are still reading and you find you are still struggling to hit your fitness goals, send us a text or email or give us a call!

We here at Iron Allies Fitness are here for you! We specialize in healthy, effective and sustainable fat loss and lean muscle development. We know exactly what is missing from your diet or program that if put in place will make a serious positive impact on your results.

Don’t wait another month, week, day, or even another hour to take action. Cause let’s be honest, if you keep putting it off…you’ll never do it.

We are here now, and we are ready and excited to help you see your goals through! Let’s do this!

Click here to join us for a FREE week of UNLIMITED group training classes and a 1-on-1 session!

Talk to you soon!

– Team Iron Allies

Iron Allies Fitness

3844 S 300 E Salt Lake City, UT 84115



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