I’m Exercising and Eating Clean, But I’m Not Losing Weight!

by Jen on April 30, 2015

Do you exercise and eat clean but still don’t lose weight? If so, read on….

I exercise and eat clean but i'm not losing weight

I get SO many messages and emails from people telling me that they are exercising and eating healthy, but they still aren’t seeing results. They ask me, what is the “one thing” they are doing wrong?!

First, I need to ask you a few questions:

What is your definition of “exercise?”

Are you just walking steady on the treadmill, day after day? Are you reading while riding the recumbent bike? My definition of exercise involves intensity and working out hard. I like to incorporate HIIT (High Intensity Interval Training) into my routine. Basically, HIIT involves short periods of 100% effort followed by short breaks. Training this way has challenged and changed my body!

Now, don’t get me wrong, you don’t have to be jumping and jacking all over the place to reach that level of high intensity. The level of intensity is different for each person. Depending on your fitness level, something that may be easy for one person may be extremely difficult for another. The KEY is that you find something that pushes YOU!!

For example, TurboFire may be challenging for some, where others may need Insanity Max:30 to be challenged. Whatever it is, just make sure it is challenging and INTENSE for YOU!


What is your definition of “Eating Clean?”

When you tell me you’re “eating clean,” what do you mean? Eating clean means many different things to many different people. I hear this all the time, “I eat healthy!” But is healthy the same as eating clean? Can the two terms be interchanged? I personally don’t believe they can. Lots of people eat “healthy” foods but still don’t lose weight.

Here is my personal definition of eating clean: eating unprocessed foods in the proper ratios and portion size. I stay away from any processed foods with “fat-free,” “sugar-free,” “fake” ingredients that I can’t pronounce. Let’s say you have some ‘healthy’ oatmeal with fruit for breakfast. Is this a “clean eating” meal? NO!! Good luck losing weight when your morning starts out with a meal that is mostly carbs an contains NO healthy fat or protein.

And please don’t get me started on the cheap protein powders that are loaded with SOY and fake sugar. And those protein bars loaded with sugar, fillers, chemicals, and low-quality protein are also not my definition of eating clean.


Okay, so you’ve read through that and your definition of exercise and clean eating is the SAME as mine! What are the other variables that can affect your results?

  • How MUCH are you eating?
  • Are you combining the right amount of carbs, proteins, and healthy fats?
  • How often are you eating?
  • Are you eating too much? Too little? Too infrequently? Too frequently?
  • Are you eating the right amount for energy and lean MUSCLE? (Muscle NEEDS fuel!!)
  • How much water are you drinking?
  • How frequently are you exercising?
  • What is the intensity level of your exercise? Are you progressing?
  • How long are your workouts? Too long??

You don’t have to answer all of these questions to me now. I’m simply asking them so that you can go through them and answer them for yourself. Your answers will help you make adjustments to your fitness and nutrition. I also ask all of these questions so you can see that there isn’t just “ONE thing” that gets results!

If what you are doing is working for you, then great…KEEP GOING!! If what you are doing is not working for you, then you need to make some changes. Once you figure that out, it becomes so much simpler. You know WHAT to do, you DO it, and it WORKS!!

If you need help in answering these questions and figuring out what is going to work for you, please check out my DROP A DRESS SIZE group!! We address all of these questions and we work together to find the best combination of fitness and nutrition that is going to give you results 🙂

© Jennifer Gacek and The Fit Housewife, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Jennifer Gacek and The Fit Housewife with appropriate and specific direction to the original content.

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{ 1 comment… read it below or add one }

1 Marj May 3, 2015 at 5:40 pm

Great post! For the longest time I thought that losing weight or at least maintaining it was about running, exercise and working out. After all that’s what we see in TV and movies and even fitness shows. They never tell you about eating. It wasn’t until I learned that eating made up majority of the results did I see significant changes.
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