So you’ve heeded the Riddle Wellness weight loss prescription. You’re visiting the gym regularly, you’ve trimmed your diet of fatty foods, maybe you’ve even upped your cardio. But every time you step onto the scale, you don’t see any change. What are you doing wrong?

It can be frustrating to put tremendous effort into a healthy lifestyle and see little results. The answer lies in particular nutritional deficiencies.

Nutritional deficiencies are more far reaching than one might assume. One in nine Americans lack the proper amount of calcium, vitamin D, and potassium.

It may sound surprising, but overeating can have a direct impact on malnourishment. In consuming large amounts of foods, your calorie meter can run up while your nutrient meter can plummet. It becomes a bit more intuitive once you realize we need vitamins and minerals to properly digest anything you put into your body—it’s a question of keeping your metabolism healthy.

Those useless calories, chock full of high fructose corn syrup, refined flours, refined vegetable oils, and trans fats, are not natural dietary habits. As omnivores, we evolved to be eating much more nutrition-rich foods.

So maybe what’s obstructing you from weight loss may not be calorie counting but your metabolism and body chemistry. Recalibrating your system can aid in burning more fat, steadying blood sugar, keeping your hormones in check, and building muscle. And of course, staying healthy means a higher quality of life.

To start taking your nutrition seriously, consider eating more unprocessed foods. Think vegetables, fruits, nuts, and seeds.

Next, seek out fatty foods in plant form. Get most of your fat intake from healthier sources, like extra-virgin olive oil, coconut oil, nuts, and seeds.

Another core component to watch out for is your protein intake. Aim for foods that contain omega-3s and other healthy fats, like bison, grass-fed beef, pastured chicken, and barnyard eggs.

Finally, if you want to take things up a notch, working with a trained nutritional expert can take your body from average to spectacular. Working with a professional can help eliminate toxins specific to your physiology and tackle individual weaknesses.

There are many ways to get started. With tests available to gauge where you fall on the nutritional spectrum and experts to consult, it’s easy to improve your nutritional health and start losing those pounds