5 Things Holding You Back from Losing Body Fat

Nothing’s more frustrating than putting in the effort — hitting your workouts, cleaning up your eating, even skipping dessert — and still not seeing your body change the way you hoped.

Before you start blaming your genetics or “slow metabolism,” there are a few sneaky things that could be standing in your way.

Here are five of the most common culprits we see—and what to do about them.

1. You’re not in a calorie deficit (even if you think you are).

As nutrition coaches, we know two things to be true:

• First, most people underestimate how much they eat.

• Second, most people overestimate how much they burn in workouts.

What does that mean? Even if you have a solid calorie goal, you might still be eating more than you think—especially if you’re not tracking portions or logging consistently. Add in the “I earned this” mindset after a tough workout, and suddenly your weekend calories can wipe out the deficit you built Monday through Friday.

What to do:
Work with a coach (hi 👋🏼) or schedule a Nutrition Consultation to dial in your calorie and macro goals. Then, download a food-tracking app like MacrosFirst to build portion awareness and understand what your current intake really looks like. A little data goes a long way toward meaningful results.

2. You’re not eating enough calories.

Surprise! Eating too little can actually make fat loss harder.

If you’ve been hanging around that 1200-calorie mark wondering why the scale won’t budge—and then find yourself elbow-deep in chips and salsa when your willpower gives out—you’re not broken. You’re just underfed.

Your body needs fuel to perform, recover, and function well. Chronically under-eating can slow your metabolism, impact your hormones, and make you feel sluggish or “stuck.” Supporting your body with enough food (especially if you’re lifting weights) is key to burning fat and feeling strong in the gym.

3. You’re not eating enough protein.

Even if your total calories are on point, a low-protein diet can stall progress.

Here’s why protein is a non-negotiable anchor through every stage or season of life:

• It keeps you full. More protein = fewer cravings and late-night pantry raids.

• It supports muscle. Muscle tissue burns more calories at rest, making it easier to stay lean long-term.

• It boosts your metabolism. Protein has the highest thermic effect of food—meaning your body burns 20–30% of those calories just digesting it.

In short: more protein, fewer problems.

4. You’re measuring the wrong progress metrics.

If you’re only using the scale to track progress, you could be missing the bigger picture.

Body weight fluctuates daily, and fat loss doesn’t always equal a lower number. You can lose fat and gain muscle at the same time—especially when you’re eating well, lifting consistently, and recovering properly.

That’s why we encourage our clients to track multiple forms of progress: measurements, photos, energy, sleep, mood, strength gains, and more. At Hill Country MVMT, our coaches keep tabs on over 15 different metrics to help clients see what’s really changing—not just what the scale says.

5. You need more accountability.

If you’ve ever said, “I know what to do… I just can’t seem to do it consistently,” this one’s for you.

Most of us do better when someone’s in our corner. Whether it’s encouragement, structure, or just having someone to check in with, accountability is often the missing link between knowing and doing.

At Hill Country MVMT, our nutrition clients check in face-to-face every two weeks and communicate weekly with their coach. We review measurements, mood, food logs, and weekly reflections to build consistency and confidence—without perfectionism or guilt. Progress becomes simple, clear, and sustainable.

The Bottom Line

If you’re putting in the work and not seeing change, it doesn’t mean your body is broken or you’re “bad” at dieting. It just means something’s missing from your current strategy—and that’s fixable.

Start with these five areas. Dial them in one by one, and watch how much easier progress becomes when your plan actually fits you.

Ready to finally see results that last?
Book a free No Sweat Intro with our team. We’ll help you uncover what’s been holding you back, build a plan around your lifestyle, and support you every step of the way—because at Hill Country MVMT, we don’t do quick fixes.

We coach Everyday Athletes to move well, move often, and feel their best—inside and outside the gym.