A person's hands at a table writing in their Diet Plan. Around them is a plate of avocado, a salad bowl and a juice

Not losing weight? Not gaining muscle but putting hours of work in the gym? Well, “ You can’t out train a bad diet”.

The most common mistake made to early gym goers is that they are focusing too hard on what they are doing in the gym and not paying enough attention to what they are doing in the kitchen.

By having good nutrition you can help your body perform better and recover faster after each workout and intern this means that we will be able to reach our goal.

What is the main reason for not losing weight?

There a number of reasons behind not losing weight, the most common being:

  • Not eating enough calories
  • Lack of physical activity
  • Irregular sleep patterns or insufficient sleep
  • Not drinking enough water
  • Waiting too long between meals
  • Genetics
  • Age
  • Medication

You may have seen that not eating enough can hamper weight loss – this is because eating too few calories can lead to quick initial weight loss, but it can also slow metabolism and lead to weight plateaus over time.

But how do we know what to eat? How much to eat?

This is all dependent on your goals entirely but by the help of tracking your macros and getting advice from a professional it isn’t as daunting as seems. It can actually be quite simple, especially when you ignore all the “FAD” Diets that are so fashionable at the moment.

Want to build muscle?

High protein and a surplus will get you there.

Want to lose weight?

Calorie deficit is the one for you.

Always ask the Underground Gym team for advice if you’re not too sure what you are doing. But remember “ You can’t outrun a bad diet”

What diets actually work long term?

The Mediterranean Diet

The Mediterranean diet is renowned for its sustainability and health benefits. It emphasizes whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats, such as olive oil. This diet has been linked to reduced risk of heart disease and is known for long-term weight management.

DASH (Dietary Approaches to Stop Hypertension)

The DASH (Dietary Approaches to Stop Hypertension) diet focuses on lowering blood pressure and promoting overall health. It encourages the consumption of fruits, vegetables, lean protein, and low-fat dairy while limiting sodium intake. This diet has shown sustainable results in lowering blood pressure and maintaining weight


The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is a combination of the Mediterranean and DASH diets and is a way to eat to focus on brain and body health. Research shows it can slow cognitive decline. At present there is little research to prove that it contributes to long term weight loss and management, but since it’s a combination of two diets that do, it’s safe to say that it should.

With the above diets, it’s important to remember that despite them starting off as a weight loss diet, they are considered to be more of a longer term lifestyle change through change of what is consumed.

What are the risks of long term dieting?

As with all diets, long term dieting does have several risks and negative consequences for your physical and mental health.

This includes slowing down of your metabolism, nutrient deficiencies, psychological strain, medical complications, lower self-esteem and the risk of developing eating disorders.

It’s essential to be aware of the potential risks associated with long-term dieting. It’s often more sustainable and healthier to focus on balanced nutrition, regular physical activity, and lifestyle changes for maintaining a healthy weight and overall well-being.