Have you ever screamed internally, “I’m doing everything right… why isn’t the scale moving?!”
Whether you’re eating clean, tracking your macros, or even working out consistently — but STILL stuck in a fat loss plateau — you’re not alone. This blog is for my gals who feel like they’ve “tried every diet under the sun” and are starting to wonder if their metabolism is the problem.
Let’s walk through the 4-step framework I use with my clients to troubleshoot why their body isn’t responding — so you can finally see the weight loss and body changes you’ve been working so hard for.
Step 1 – Ditch Generic Macro Calculators and Get Personal
Where did your macros come from? If you’re using a random online calculator (👀 looking at you, MyFitnessPal), chances are they’re wildly off. Your metabolism isn’t a robot — it needs more than your age, height, and weight.
If you’re unsure where your numbers stand, take the time to figure out where your metabolism currently sits. (Pro tip: use this Macro Calculator to get started.)
💡 Bonus resource: I dive deep into this in Episode 155: Reverse Dieting — Why NOT to Adjust Calories by 50-100 a Week
Step 2 – Are You Actually Hitting Your Macros?
This one sounds simple, but it’s HUGE.
If you’re not consistently hitting your macros, your metabolism doesn’t know what to adapt to. Our bodies love consistency — it helps us regulate hormones, hunger, and fat loss signals.
Inconsistency makes your metabolism feel like it’s being yanked in 10 different directions. So before you panic-adjust anything, make sure you’ve been nailing your numbers.
Need help building confidence in real-world situations (like travel or date night)? You’ll love this tool that helps you master your macros and lifestyle: Master Your Macros Course
Step 3 – Give It Time (Like… More Than a Week)
We live in an Amazon Prime society. But fat loss? It’s more like sourdough bread — you gotta let it rise.
You wouldn’t stare at a pot of water waiting to see it boil instantly, right? Same goes for your metabolism. If you’re only a week or two into macro tracking and expecting drastic weight loss, give yourself more grace.
✅ Look at:
- How clothes are fitting
- Waist measurements
- Energy levels and mood
And remember: you don’t need the scale to validate your progress. (If scale obsession is taking over, check out Episode 85: Freeing Yourself From Scale Obsession)
Step 4 – It’s Time to Adjust Your Macros (Strategically)
If you’ve been tracking for a while, hitting your macros consistently, and still not seeing changes — you likely need an adjustment.
Your body adapts over time. That’s not a bad thing — it’s proof your metabolism is working! But to keep progressing, you’ve gotta change your inputs.
This looks different depending on what phase you’re in:
- Reverse dieting? You may need to raise macros to heal your metabolism
- In a calorie deficit? A gentle cut might be needed — but only if your body is ready
- Maintenance or lean bulk? Your goals shape your strategy
This is exactly why we don’t use cookie-cutter plans in my coaching — because no two metabolisms are the same.
What Phase Are You In Right Now?
Understanding which phase you’re in (reverse, deficit, maintenance, or bulk) determines what success should look like.
If you’re in a reverse diet, your success metric isn’t weight loss — it’s metabolism restoration. That means your intake should be going up without fat regain (hello, sustainable weight loss later on). Curious what that looks like? This podcast breaks it down
If you’re stuck and unsure of your phase, start with the Heal Your Metabolism Starter Kit to assess your baseline.
Final Thoughts — Patience + Strategy = Long-Term Fat Loss
Here’s the truth no one tells you: lasting weight loss requires just as much mindset work as macro knowledge.
The good news? You don’t have to figure it all out alone. My clients inside BPM learn exactly how to adjust their macros based on real-life data — not guesses, not trends, not fear.
Whether you’re in a fat loss plateau, a reverse diet, or just starting out… these 4 steps are your roadmap to sustainable, science-backed results.
👉 So grab your notebook, check your macros, and take action like the powerhouse gal you are.
