Why you're "doing everything right" — but the scale isn't moving
One of the most common frustrations I hear is this: "I’m eating healthy, I’m doing the work, but my weight won’t budge." Sound familiar? You’re definitely not alone. This is one of the most common sticking points for people starting a fat loss journey — or anyone stuck at a plateau. And the frustrating part? Often the problem isn’t what you think it is.
Let’s talk about one of the biggest (and most overlooked) reasons: hidden calories.
The hidden calories problem
It’s really easy to assume you’re "doing everything right" when you’ve made conscious swaps to healthier foods or cut back on obvious treats. But the truth is, when we’re not tracking accurately or at all, those small unaccounted extras can quietly add up — and completely stall fat loss.
Here’s what I mean:
A splash of milk here, a drizzle of olive oil there.
A bite of your partner’s chips while cooking dinner.
An extra handful of nuts because they’re "healthy."
Individually, these moments feel insignificant. But over the course of a day, week or month? They add up to more than you’d expect.
Awareness beats willpower
When someone feels stuck, the first thing I usually check isn’t how "clean" their diet looks on paper — it’s whether they’ve actually got eyes on the full picture. Awareness is always the first step. Before we can change or adjust, we need to know what’s really happening.
That doesn’t mean obsessively logging every bite forever. But especially when you're stuck, short-term tracking can shine a light on the gaps you might not even know are there.
The most common ways hidden calories sneak in:
Cooking oils: Even "just a drizzle" can add 100–200 calories, especially with heart-healthy oils.
Sauces and dressings: Store-bought sauces, dressings and marinades often pack a lot more calories than you’d expect.
Coffee add-ins: Milk, sugar, syrups — they can easily turn a 10-calorie coffee into a 150-calorie coffee.
Grazing and taste-testing: Bites while cooking, finishing your kids’ leftovers, or that "tiny" square of chocolate — they count, even if your brain files them under "barely anything."
Overestimating portion sizes: Even healthy meals can push you over your calorie needs if the portion sizes are off.
Why it matters
Even if you’re eating nutritious foods, fat loss still comes down to energy balance. If you're unknowingly consuming more than your body needs, your results will stall — no matter how clean or healthy the foods are.
So, what can you do about it?
Track for clarity — not for life. If you’ve hit a plateau, I highly recommend tracking your food intake for a week. Be honest. Be curious, not critical. You might be shocked at how easy it is to underestimate.
Measure portions. Get familiar with what a portion size actually looks like — especially for calorie-dense foods like oils, nuts and dressings.
Simplify meals (when possible). The more ingredients and "bits" that go into a meal, the easier it is for extras to sneak in. Simplifying your meals (even temporarily) can help you get a clearer picture.
Build flexible structure. Once you understand your intake, you can decide whether your meals are supporting your goals, or whether adjustments are needed. Structure doesn't need to be rigid — but it should be intentional.
Need help figuring out where to start?
If this sounds like you — feeling stuck and unsure what to adjust — this is exactly why I created the Build My Diet Assessment. It’s designed to help you spot the gaps in your current approach, without guessing or relying on trial and error. And if you prefer a done-for-you path, my 6-week meal plans are designed to make the process clear and actionable.
Sometimes the problem isn’t your effort — it’s your awareness.
Let’s get you unstuck. Your next step might be simpler than you think.
And if you need extra guidance, I offer 1:1 coaching to help you navigate plateaus, build sustainable habits, and optimise your nutrition as your goals evolve. DM me or reply to this post if you’re curious!
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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