You’ve cut the takeaways.
You’ve swapped the snacks.
Your fridge is looking like a farmer’s market.
And yet, the scale isn’t budging.
First of all, let me say: I see you.
The effort. The choices. The discipline.
But here’s the truth no one likes to talk about , clean eating doesn’t automatically mean weight loss.
And yep, that stings a little.
Let’s break it down.
The Olive Oil Lie You’re Telling Yourself
You saute your mushrooms in a little olive oil.
Just one tablespoon right?
But did you measure it?
Or did you pour it straight from the bottle like a seasoned chef? or until ancestors whispered enough child.
Because what you think is 1 tablespoon actually is 3.
At roughly 120 calories per tablespoon, that’s a significant calorie count. That’s 360 sneaky calories that just danced into your pan. They act like they own the place.
Same applies to:
- Peanut butter
- Cashews and almonds
- Honey
- Milk in your tea or coffee
- “Healthy” smoothies
These foods are nutrient-rich, yes but they’re also calorie-dense.
Meaning a little goes a long way, especially if your goal is fat loss.
Tracking: Are You Being Honest or Hopeful?
Let’s talk honesty.
That bite of your kid’s sandwich?
The handful of nuts while watching Netflix?
The few crisps (that turned into half the packet) while waiting for dinner?
They all count.
Every bite. Every sip. Every “I’ll just taste it.”
When you’re not losing weight despite “eating clean,” the real issue is often inaccurate tracking or simply underestimating your intake.
And no , your body doesn’t care that it was organic almond butter or gluten-free granola.
If you’re not in a calorie deficit, the fat is staying put. Auuuuuuch!!!!!!!!
Clean Eating ≠ Fat Loss
Eating clean is fantastic for your health, digestion, and energy levels.
But eating in a calorie deficit is what makes the scale go down.
You can eat kale all day. However, if you eat 500 calories more than your body needs, you will still gain weight.
You can skip soda and chips. If the total calories of your “healthy” meals exceed those needed for weight maintenance, you will gain weight.
The Fix: Simplicity + Accuracy
Want results?
Here’s what you need:
- A food scale (yes, weigh your food , even the “healthy” stuff)
- A free calorie tracker (like MyFitnessPal or LoseIt)
- Honest logging. No skipping, no guessing, no “eyeballing”
- Patience. Because sustainable fat loss is a marathon, not a 7-day challenge
Final Thoughts from Your Girl, Elizabeth
You’re not failing. You’re learning.
Losing weight isn’t just about swapping fries for salad. It’s about being intentional with what you eat. It’s also about being consistent with how much you eat.
So before you blame your hormones, metabolism, or your clean-eating plan, check your portions.
Get honest with yourself.
And track like your goals depend on it , because they do.
Keep going. You got this.
– Elizabeth Mwende Johnstone
Wordflow Caring Hearts LLC 