Why You’re Not Losing Weight: The Truth About Carbs and How to Eat Them Right

When it comes to weight loss, carbs often get a bad reputation. You've probably heard people say they're "cutting carbs" to shed a few pounds – but here’s the truth: carbs are not the enemy.

In fact, carbohydrates are your body’s main source of energy – especially for your brain and muscles. But like any fuel, too much of it and it gets stored… usually as fat. The problem isn’t carbs themselves – it’s how much and what type of carbs we’re eating, and whether our body actually needs all that fuel.

Let’s break this down simply.

What Are Carbs, and Why Do We Need Them?

Carbs (short for carbohydrates) are found in many foods – from fruits and vegetables to bread, pasta, and sweets. When you eat carbs, your body breaks them down into glucose (sugar), which is then used for energy.

If you're active, your body burns through that energy. But if you’re sedentary or eating more than your body needs, that excess glucose gets stored – often as body fat.

So, it’s not about cutting carbs out completely. It’s about understanding:

• How much your body actually needs, based on your activity level

• Where your carbs are coming from – natural or processed?

• How to balance your meals so protein isn’t getting pushed aside

Why Most People Overeat on Carbs Without Realising

You might think you’re eating "healthy" – maybe porridge for breakfast, a sandwich for lunch, pasta for dinner. But take a closer look and you’ll see a pattern: each meal is carb-heavy.

The issue? Most processed and convenience foods are loaded with hidden carbs – especially white breads, snack bars, sauces, and even "low-fat" foods. If your body isn’t using that energy (e.g. you’re not training or moving much), it gets stored.

Also, carbs are easy to overeat. They digest quickly and leave you feeling hungry sooner, which often means you’re back in the fridge an hour later.

How Many Carbs Do You Actually Need?

This depends on your weight and your activity level. Here’s a rough guide to help you work it out:

1. Start with your weight in kg (if you’re in stone, multiply your weight in stone by 6.35 to get kg)

2. Multiply it by a number that reflects your daily activity level:

Activity Level	Multiply By
Sedentary (little movement)	2-3g/kg
Lightly active (short walks, occasional workouts)	3-4g/kg
Moderately active (training 3-4x/week)	4-5g/kg
Very active (daily workouts, intense training)	5-6g/kg

Example: A 70kg woman who trains 3-4 times a week:70kg × 4g = 280g carbs/day (roughly)

This gives you a starting point. You might need to adjust slightly depending on how your body responds, your goals, and how you feel.

Tips to Reduce Carbs Without Feeling Restricted

You don’t have to cut out your favourite foods. But these small swaps can bring your carb intake back in line:

• 🍞 Switch from toast to eggs at breakfast a few times a week

• 🍚 Halve your rice or pasta portions and bulk your plate with veggies

• 🥪 Try open-faced sandwiches or lettuce wraps instead of two slices of bread

• 🍓 Snack on protein (like Greek yoghurt or boiled eggs) instead of cereal bars

• 🥗 Make dinner the lightest carb meal of the day if you're winding down in the evening

Good vs Bad Carbs

Let’s keep this simple:

✅ Better (Natural) Carb Sources:

• Sweet potatoes

• Brown rice or quinoa

• Oats

• Wholemeal pasta or bread (in moderation)

• Beans & lentils

• Fruit

• Vegetables

🚫 Processed or High GI Carbs (Limit These):

• White bread, rice, pasta

• Sugary cereals

• Pastries and cakes

• Biscuits and snack bars

• Flavoured yoghurts

• Fruit juice and fizzy drinks

What If You've Had a Carb-Heavy Day? Try These Meal Ideas

Here are some light, protein-rich meals to balance things out if you may go a bit heavy on the carbs in another meal during the day.

🌅 Breakfast:

• Greek yoghurt with a handful of berries and chia seeds

• 2 boiled eggs with spinach and a slice of avocado

🥗 Lunch:

• Chicken salad with mixed greens, cucumber, tomatoes, feta, and olive oil dressing

• Tuna and boiled eggs over a crunchy rainbow salad (no bread)

🍽️ Dinner:

• Grilled salmon with roasted veg and a side of cauliflower mash

• Turkey mince stir-fry with courgette noodles (or regular stir-fry without the rice)

So… Why Is This Important for Weight Loss?

Many women struggle to lose weight even though they eat "healthy" – and carbs are often the missing link. If every meal is loaded with carbs and your body doesn’t need that much energy, it stores the extra. Over time, that leads to weight gain or plateaus, even if your meals are homecooked.

Understanding how much fuel your body actually needs and where it's coming from is the game-changer.

You don’t have to fear carbs. Just get smart about them – eat enough to fuel your lifestyle, focus on quality carbs, and don’t let them crowd out your protein.

Need Help Balancing Your Meals?

If this all feels overwhelming or you’re unsure what your day should look like, that’s exactly what I help with in my coaching and challenges. I’ll show you how to eat for your body, your lifestyle, and your goals – without cutting out the foods you love.

Supero Fitness Programs