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Exercising yet not seeing the results on the scales

It can be immensely frustrating when you put in consistent effort at the gym, yet the numbers on the scale refuse to budge. Surprisingly, exercise doesn’t always guarantee weight loss.

To gain clarity, consider asking yourself the following three questions…

Are you consuming more calories without realizing it?

It’s common for people to overestimate the calorie burn from exercise while underestimating their daily calorie intake. Many individuals believe that since they are exercising and burning more calories, they can afford to eat more or indulge in treats. However, the extra calories consumed often surpass the additional calories burned.

Sometimes it happens subtly. Slight increases in hunger may lead to an extra biscuit here and there or slightly larger portions at meals. Yet, these additional calories can accumulate and hinder your weight loss efforts.

That’s why we recommend clients to track their food intake. Whether it involves logging calorie intake or monitoring portion sizes, having an honest and objective perspective can help prevent unconscious overeating.

Are you genuinely in a calorie deficit?

To achieve weight loss, it’s crucial to consistently maintain a calorie deficit. In simple terms, you need to burn more calories than you consume over an extended period of time to see results.

Exercise does burn calories, but it doesn’t automatically guarantee weight loss. It all comes down to whether you’re consistently maintaining that vital deficit in your energy balance. This is why keeping a food diary to track your meals and monitoring your daily activity levels through step counts can be valuable tools. They help identify any areas that may be hindering your progress.

Are you being less active outside of the gym?

A significant factor in weight loss is NEAT (non-exercise activity thermogenesis), which refers to the energy expended during activities that aren’t formal exercises—such as playing with kids, walking the dog, fidgeting at your desk, or washing the car.

NEAT can contribute up to 50% of your daily energy expenditure if you’re consistently active throughout the day.

Research indicates that when individuals start an exercise program, their NEAT levels can decrease, leading to reduced energy expenditure and potentially erasing the calorie deficit.

That’s why we recommend all clients strive for a minimum of 10,000 steps per day consistently to maintain a high NEAT. You can easily track this using a pedometer, fitness watch, or even the Absolute App to monitor your daily step count.


Exercise plays a significant role in weight loss, and at Absolute Training and Nutrition, we prioritize progressive weight training and increasing daily energy expenditure to help clients achieve transformative results.

However, it’s crucial to recognize that exercise alone is not a magical solution for weight loss.

The most effective and sustainable approach to shedding weight involves combining effective diet and training strategies. By integrating these two elements, you can maximize your chances of reaching your desired weight loss goals.

If you’re facing challenges with weight loss and seeking a proven diet and training plan to achieve remarkable results, we encourage you to explore how Ultimate Performance can create a personalized plan tailored to your needs.

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