5 Reasons Why You Can’t Lose Weight After Cancer
There’s a 95% chance you won’t be able to lose the weight gained after cancer.
Not because it’s not possible,
But because you keep falling for the same trap most cancer survivors fall for.
👉Following a restrictive diet
& listening to the wrong advice.
The reason why you can’t lose weight after cancer is NOT because:
You're eating too much fruit
You can’t burn enough calories
You're eating too many carbs
You are in starvation mode
You are not fasting
You are not doing keto, carnivore, etc fill in the ____ diet
The reason you aren’t losing weight is that you are on a restrictive diet.
Being on a restrictive diet doesn’t help you lose weight long term.
Here are 5 reasons why you can’t lose weight and how to fix them.
Reason # why you struggle to lose weight
You think a restrictive diet is the solution.
Restrictive diets do not work after cancer.
Cancer treatment itself forced you into a restrictive diet.
You had taste changes, limited food options, and couldn’t enjoy certain foods you loved.
You don’t need to eat less after cancer.
You need to eat more.
This includes fruits, vegetables, leafy greens, chicken, fish, and more.
If you focus on eating more low-calorie and highly filling foods, you will be able to lose weight.
Eating fewer calories doesn’t always mean you have to eat smaller quantities.
In many cases, it can mean you can eat more.
You can eat more watermelon for the same number of calories than you could oreo’s.
And eating that much watermelon in one setting will have you feeling full for the next 1-3 hours.
Meanwhile…. no one stops at just 3 oreo’s…
For more information on what to eat & what to avoid, click here
Fat loss doesn’t have to be challenging.
It’s as simple as replacing high-calorie foods with low-calorie foods.
However, eating fewer calories is only one part of losing weight.
Click to get my free fat loss guide
Here’s the truth:
Eating fat does not make you fat.
Eating carbs does not make you fat
Eating too much protein does not make you fat
Starvation mode does not exist.
If you want to learn how to make fat loss easier without the BS
Reason #2: Why you struggle to lose weight after cancer
You are relying on supplements, vibration plates, lotions, and magic rocks to help you lose weight.
Apple cider vinegar, fat-burning supplements, waist trainer, special lotions, vibration plates, cold sculpting, and fit teas/detox do not help you lose fat.
Save your time, energy, and $$$.
Don’t let a certification or a fancy title fool you into thinking there is a secret sauce, magic pill, or quick fix.
Stick to what is true.
Here’s the truth:
There are no supplements that help you lose
Supplements that help you burn more fat do not help you lose weight
There’s no “nature’s” Ozempic
Vibration plates/ electric machines don’t work for weight loss
Cold therapy does not help you burn 1,000s of calories
What you need to focus on is being in a calorie deficit.
Eating less calories is only one part of the equation.
Moving more and burning more calories than you eat is what puts you in a calorie deficit.
The reason vibration plates, cold plunges, and electric stimulation don’t work is that they overpromise and underdeliver.
It promises you that you will burn 1,000s of calories
when in reality, it doesn’t make a difference in how many calories you burn in one day.
You could eat more calories and burn more calories, or,
You could eat fewer calories and burn more calories
As long as you are burning more calories than you eat, you will be in a calorie deficit.
A calorie deficit is how you will lose weight after cancer.
And the best way to burn more calories in your day is not through exercise (though exercise helps).
Instead, it’s through walking, taking the stairs, sitting less, and standing more.
You can increase how many of calories you burn in one day by simply sitting less and moving more.
Keep it simple and shoot for >7,000 steps a day.
However, your physical activity is also just one part of the equation.
Reason #3: You are not losing weight after cancer because you are letting the weekend ruin your progress
Weekends can make or break your progress.
Restrictive eating forces you to binge eat during the weekends.
Here’s the truth:
One bad meal will not ruin your weight loss progress
One cookie will not make you fat
Eating something you love daily will not ruin your progress
Processed food does not make you fat
You are always one bite away from getting back on track
What makes you gain weight is overeating calories every day.
If your weekends look like a 3 day cheat day then you are eating way too clean throughout the week.
Lowering your calories too much throughout the week by restricting yourself from all foods you love will make you crave more food by the end of the week.
Fat loss occurs on a weekly total of calories.
For example:
If you need 1600 calories to lose weight
and you ate 1,200 calories Monday — Thursday
but had 3,500 calories Friday —Sunday.
Your weekly average would be 2,100 calories a day.
Meaning that you were 500 calories over your needed calories to lose weight.
so even though you are perfect Monday — Thursday, binge eating Friday —Sunday killed your progress.
The goal isn’t to be perfect with your nutrition.
But rather to balance out your meals so that:
You feel full longer
are in a slight calorie deficit
can feel better
maintain muscle
lose weight
This approach will guarantee long-term sustainable success.
🔥 Tip: You are more likely to stay on track when you have accountability.
Four reasons why my online coaching clients see success in weight loss
They have the accountability they need to be successful. Most people need someone to hold them accountable for what they said they would do
I make sure they are not eating either too little or too much. I keep track of hunger, stress, and anxiety, and teach them cues to recognize whether they are eating out of hunger or stress.
I help them build and maintain muscle. Most people who lose muscle when losing weight. Losing muscle ruins your metabolism and makes fat loss harder.
Motivation when it’s hard to stay on track.
Everyone has days that are harder than others, so having someone to help you stay motivated is key to success.
Emphasis on resistance training
Weight lifting will help you maintain muscle, get toned, and feel better. It doesn’t skyrocket your appetite like HIIT, and it helps you stay lean, not flabby.
The most important part of a calorie deficit to lose weight is being in a small calorie deficit and not making large changes.
Because the bigger the deficit, the more it’s going to suck!
Reason #4: why you struggle to lose Weight after cancer
You are focused on burning fat instead of losing fat.
Burning fat is not the same as losing fat.
You burn the most fat when you are sleeping.
You also burn fat when you take caffeine.
But just because you burn fat does not mean you will lose fat.
Fat loss happens with a calorie deficit.
Think of being in a calorie deficit as bad economics.
You need to spend more money than you make.
You need to spend so much money that you start spending your “savings”
Fat cells = stored calories
If you use more calories than you eat (aka spending more than you make), you will then start to use “money from your savings,” aka the fat in your body.
Here’s the truth:
To lose fat, you need to burn more calories than you eat
It’s easier to eat fewer calories than it is to burn more calories
Walking and running burn almost the same number of calories.
How many steps you get will help you burn more calories than any fat loss supplement
Stop looking to “burn off fat” and start focusing on how much you move throughout the day, and eating fewer calories
Anywhere between 250—300 calories less than what you are eating will help you lose 0.25-0.5 lb of fat a week.
Healthy fat loss that doesn’t affect your muscle is 0.25-2lbs of fat a week.
If you are losing more than 2 lbs a week, you are eating away at your muscles.
But here’s the thing…. you can’t burn off a bad diet.
It is much easier not to have a burger than to run off a burger.
Or better yet, it is much easier to learn how to fit a burger ( or just insert your favorite food) into your diet while still losing fat when you know how many calories you can have.
Reason #5 why you struggle to lose weight behind cancer is that you are not patient
Patience is a virtue when it comes to fat loss.
You need to be patient enough and consistent enough to see results.
If it took you 6 months to a 1 year to put on 30-40 lbs you can’t expect to lose fat in one month.
You need consistency day in and day out.
Here’s the truth
Your diet doesn’t have to be perfect to lose weight, but it does need to be consistent
As long as you are 60-80% on track, you will lose weight
2% of weight loss is a healthy amount to lose, which improves your health
You need to track your consistency so you don’t get frustrated with your results.
Consistency starts with:
Choosing low-calorie high high-fiber, and high-protein foods you enjoy
learning to eat enough protein and fiber in your day
Maintaining a calorie deficit
not shooting for perfection
This is what consistency looks like.
Green checks marks days in a calorie deficit
Red x marks days over calories
As you can see there was not a single week that was perfect
but over all there were more most days were better than not and thats what consistency looks like.
Ready to Lose Weight the Safe Way After Cancer?
You don’t have to do this alone.
As a Cancer Exercise Specialist & Clinical Exercise Physiologist,
I’ve helped countless cancer survivors rebuild their strength, lose weight, and feel like themselves again, without crash diets, extreme workouts, or unsafe advice.
With my 1-on-1 Online Coaching, you’ll get:
✅ A customized exercise plan designed for cancer survivors
✅ Lifestyle guidance that supports healing and weight loss
✅ Weekly support, motivation, and accountability
✅ A safe, step-by-step approach that works with your energy levels
🎯 You’ve fought hard—now it’s time to get your body back
Hey!
Welcome, I'm your trainer JC 🤓
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