Scale Isn't Budging?
Okay, let's have a quick, honest chat. You’ve been working hard. You've cut back on your doubles, you're moving more, but that number on the scale has decided to set up camp and not move an inch. It’s enough to make you want to throw in the towel, and trust me, I get it.
As a Dietitian, I see so many people hit this exact wall. But here's a little secret from my professional playbook: when the scale gets stubborn, the solution usually isn't more extreme dieting or punishing workouts. It's about getting back to the basics that truly move the needle.
So today, I want to walk you through the foundational checklist I review with all my clients. Think of this as a friendly gut-check to see where your body might be asking for a little more support.
Let's dive in.
August 10, 2025
Okay, let's have a real talk.
You tell me, "I'm doing everything right! I'm eating clean, I'm exercising... but the scale is just stuck." Friend, if I had a dollar for every time I've heard this, I’d be on a beach somewhere sipping a coconut water. Feeling like you're spinning your wheels with nothing to show for it is one of the most frustrating things on a health journey. It’s disheartening, and it makes you want to give up.
I get it. And for my ladies in perimenopause and menopause, I see you! It can feel like your hormones are playing the game on 'hard mode'. But while hormones are part of the conversation, they're rarely the whole story.
Before we go down any rabbit holes, I always start with a simple reality check.
These are the foundational pillars: the non-negotiables of feeling good and seeing results.
So, when you feel stuck, I want you to grab a cup of tea, get real with yourself, and ask…
The "Am I Really...?" Checklist
1. ...getting good sleep?
Seriously. Sleep isn't a luxury you earn; it’s the foundation for everything. When you're tired, your body's hormone game gets messy. It cranks up ghrelin (your "I'm hungry!" hormone) and dials down leptin (your "I'm full!" hormone). This is why you crave all the carby, sugary things after a bad night's sleep. On top of that, lack of sleep spikes cortisol, the stress hormone that loves to store fat around your middle.
2. ...eating on a regular schedule?
Your body loves a routine, it’s not a fan of surprises. When you skip meals or eat at random times, your blood sugar goes on a rollercoaster. You get "hangry," and when you finally eat, you're so starving that you overdo it. Eating consistently tells your body, "Hey, no need to panic. More good stuff is coming soon," which helps keep your metabolism humming along.
3. ...building a balanced plate?
Think of your plate as a team, and you need all the key players:
Protein: This is your muscle-maintenance MVP. It also keeps you feeling full and satisfied, so you’re not looking for snacks an hour later.
Carbs: Let's clear this up right now: Carbs are NOT the bad guy. They're your body's main source of energy! The trick is to choose wisely. We’re talking about complex carbs like our local sweet potato, dasheen, and eddoes, or things like oats and brown rice. They give you steady energy without the crash.
Fibre: Found in all your veggies, fruits,legumes and whole grains, fibre is your gut's best friend and your blood sugar's stabilizer. It slows things down so you feel fuller, longer.
Healthy Fats: Your hormones need healthy fats to function! Think avocado, nuts, seeds, and olive oil. Don't fear the fat! But use in small amounts.
4. ...moving my body because I enjoy it?
This isn't about punishing yourself at the gym. Movement is a celebration of what your body can do! It makes your body use insulin better (which means less fat storage), builds muscle that burns more calories even at rest, and is a massive stress-buster. Think of it as a mood boost with a side effect of a healthier body.
5. ...journaling my thoughts (not just my food)?
I know, this one might sound a little 'woo-woo,' but hear me out. When you write down how you're feeling, you start to see patterns. You might realize you only crave junk food after a stressful meeting or a fight with a loved one. It’s like being a detective for your own habits and helps you celebrate wins that have nothing to do with the scale, like having more energy!
6. ...finding things to be grateful for?
What does gratitude have to do with fat loss? A lot, actually. Chronic stress is a weight-loss killer. Practicing gratitude is just taking 60 seconds to think of three things you're thankful for, is a scientifically-backed way to lower your stress hormone, cortisol. A calmer mind makes clearer, kinder choices for your body.
7. ...drinking enough water?
I’m going to say it plainly: Drink. Your. Water. Your body is about 60% water. Every single process, including burning fat, needs water to work. Plus, we often think we're hungry when we're actually just thirsty. Try a glass of water first next time a craving hits.
8. ...making protein and fibre the stars of the show?
These two are the ultimate power couple for keeping you full and satisfied. If you feel like your appetite is out of control, upping your protein and fibre is almost always the answer. They are your "I'm not hungry an hour after eating" dream team.
This is Bigger Than Weight Loss
Let's get serious for a second, because this is about so much more than fitting into your old jeans. Here in Trinidad and Tobago, we all know someone affected by NCDs like Type 2 Diabetes, hypertension, and heart disease. This stuff is our "why."
Building these eight pillars is your absolute best line of defense. You’re not just managing your weight; you’re managing your blood sugar, lowering your blood pressure, and protecting your heart. You're giving yourself the gift of a longer, healthier, more vibrant life.
Your journey isn't about being perfect; it's about progress. It’s about being kind to yourself and showing up for your health, one small choice at a time.
And hey, if you're reading this and thinking, "This is great, but I'd love a little help (and a community!) to actually DO it," I've got you. Putting these pillars into practice can be tough alone. If you need assistance and want to join a program and community ready to support you, I invite you to check out the Lifelong Wellness Program. It’s designed for both men and women who are ready to stop dieting and start building a healthy life.
Check out the link below for more information!
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