Looking after yourself but not seeing results? 5 things to check

Changes to your body take time. If you've been at it a while and see no results, instead of getting frustrated or giving up, look again at the small details you may have missed.

This article collects 5 things to check, with information from the US FDA, the CDC and Mayo Clinic.

1. Consistency matters more than intensity

A little activity every day works better than one hard session a week. Aim for at least 150 minutes of moderate aerobic activity a week, spread over most days; short sessions count.

Reference: [3] Mayo Clinic (fitness)

2. Add strength training

If you only do cardio, add training for all major muscle groups at least 2 days a week, with a weight that tires your muscles after about 12–15 repetitions. Body weight or resistance bands work too.

Reference: [3] Mayo Clinic (fitness)

3. Are you getting enough protein?

The Daily Value for protein on US labels is 50 g; people who exercise regularly may need more. Check that each meal has a protein source such as eggs, fish, tofu, milk or lean meat.

Reference: [1] FDA

4. Watch calories from drinks

Sugary drinks add calories without filling you up. The CDC notes that a 12-ounce (about 355 ml) regular soda has more than 10 teaspoons of added sugar, about 150 calories. Blended coffees with syrup and whipped cream can also be high.

• Switch to water, unsweetened sparkling water, or tea and coffee without sugar
• Flavour water with lime or cucumber
• Read labels to choose low-sugar drinks

Reference: [2] CDC

5. Breakfast: choose well rather than eat it to lose weight

A 2019 BMJ review found that adding breakfast did not help weight loss. If you eat breakfast, choose one with protein and fibre to fuel your day and help you make better food choices.

Reference: [4] BMJ 2019

Read next: 10 healthy breakfast ideas: enough protein, plenty of fibre, an easy start ›

Read next: What to drink in hot weather: water first, and signs of dehydration to know ›

Read next: How much protein per meal? Spreading it across meals and snacks ›

Read next: Muscle-building basics: what to eat before and after exercise ›

Read next: How to start exercising and keep going: a 5-step plan for beginners ›

This article is general information, not medical advice. If you have a medical condition, are pregnant or take medication, talk to a doctor or dietitian before changing your diet or exercise. Results may vary from person to person.

References

1. US FDA: Daily Value on the Nutrition and Supplement Facts Labels (checked 15 Oct 2026) ↗ (opens in a new tab)
2. US CDC: Rethink Your Drink (updated 5 Mar 2026 · checked 15 Oct 2026) ↗ (opens in a new tab)
3. Mayo Clinic: Fitness program: 5 steps to get started (5 Dec 2023 · checked 15 Oct 2026) ↗ (opens in a new tab)
4. Sievert K, et al. Effect of breakfast on weight and energy intake: systematic review and meta-analysis. BMJ. 2019 ↗ (opens in a new tab)

Image credits

• Cover image: Kampus Production / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)

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Compiled by Well Nutrition Hub from the sources listed at the end of this article. Copyright in the referenced content, images and media belongs to the respective rights holders. You are welcome to share the link to this article.