PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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8 Reasons Youre Not

Losing Fat in a Calorie
Deficit
By Aadam on May 8, 2017

PDF: I turned this post into a pretty PDF for offline viewing. You
can download your copy for free: Click here to download.

Remember last year when I wrote this telling you that you werent
losing fat because youre eating too damn much (even when you
dont think you are), and most of you were like:
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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Some were like:

PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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Aaaaand there were some of these:

PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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Yeah?

Well, sometimes you can be eating in a calorie deficit and still not
be losing fat.

But, wait, you said

Yes, I know what I said. In that article I was discussing the calories
in half of the equation. But theres also a calories out half.
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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This is where it gets a bit tricky 5000ish words worth of tricky to

be exact. See, while the calories in is pretty simple: you eat food.
The calories out is a bit more complicated and multifaceted.

Your body is pretty good at regulating your body weight, and while
its completely happy with you getting fat, it doesnt take too well to
you losing fat. This is why even when youre being diligent with
your calorie deficit you may find your fat loss has come to a
standstill.

Dont worry though, I got you. Here are 8 reasons youre not losing
fat even when eating in a calorie deficit.

1. Not being patient

 1. Not being
PHYSIQONOMICS patient
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Let me share with you a conversation I have all the time.

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PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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 So, yeah. I have that conversation pretty much all the time. And its
PHYSIQONOMICS ABOUT ARTICLES COACHING
one of the biggest reasons why so many people dont make any
C O N TA C T

progress: a lack of patience.

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This is why.

When you first start your fat loss diet you see fast results and are
super motivated. These initial results give you a false sense of
what the process will actually be like. Soon, progress slows down
as you enter what I call The Suck: that period of time where
youre doing everything right but still no progress is, seemingly,
being made.

This is where you freak out and:

PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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And then you give up because youre an asshole who doesnt

believe me when I tell you that you need to give it more time.

If you had given it time, this is what wouldve happened.

Thats right, progress.

Solution:
 You cant force fat loss. The only thing you can do is coax your
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T
body to drop fat by eating in calorie deficit and training. SO. Firstly:

Calm the fuck down and be patient. You didntS Uget out of shape
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in a week, youre not getting in shape in a week. The people who
have this fast fat loss mentality are also the ones who tend to gain
it back after the diet ends, or quit entirely after a few weeks. Not
because aggressive dieting doesnt work (1) but because this
mentality encourages the use of fad diets that, a) wont be
sustainable in the long-term, and b) doesnt help you build the
habits that allow you to maintain the loss in the long run.

Now thats out the way, the second thing we should probably
discuss is how fast you should be expecting to lose fat. This
depends on how much fat you have to lose. The higher your
starting levels of body fat, the faster you can expect to lose;
conversely, the leaner you start, a slower rate of loss will be best to
minimise muscle and strength loss.

With that in mind: set fat loss targets between 0.5 1% of your
total bodyweight per week. The benefit of using percentages is
the rate of loss automatically scales with your bodyweight.

For example.

Someone who weighs 250 lbs can expect to lose~1.25 -2.5lbs per
week. Conversely, someone who weighs 160 lbs, will aim to lose
~0.8 1.6lbs per week.

1b. You Keep Comparing

 1b. YouKeep Comparing
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

Your Own Progress to Others

This leads on from the previous point. And its when you
SUBSCR I B E do this.

Look. Im not going to sit here and tell you that you shouldnt
compare your progress to others because we all do it. Just know
the more you look at other people and what theyre doing, the more
 likely you are to jump from programme to programme; diet to diet
PHYSIQONOMICS ABOUT
and never make any progress of your own.
ARTICLES COACHING C O N TA C T

You dont know what someone elses circumstances are. Maybe

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theyre genetically superior, and regardless of what they do they
get results; maybe theyre on drugs; maybe theyve been training
every day for the past twenty years.

Solution:
Seek out advice and ask questions. Dont be afraid to try things,
but, ultimately, you need to pick something and give it time
remember that whole thing about patience? focus on what youre
doing and not what everyone else is.

2. Metabolic Adaptation
A major reason why peoples fat loss comes to halt even when
theyre eating in a calorie deficit is simply due to the adaptive
component of the metabolism. While we refer to the metabolism as
one entity, it consists of four separate component parts: BMR,
NEAT, EAT, and TEF.
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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1. BMR: As youre sat reading this there are a bunch of chemical

processes occurring inside of you like, your brain using
calories to process this article, your eyes flicking from the
phone screen to the pretty girl sat opposite, simultaneously
making your heart beat faster as she stares back. All of
this stuff, believe it or not, burns calories and is your BMR or
Basal Metabolic Rate. BMR makes up the chunk of your
metabolism and accounts for around 60-70% in most people.

2. NEAT: Non-Exercise Activity Thermogenesis is all the activity

that isnt intentional exercise; fidgeting, walking, playing with
your dog, etc. NEAT accounts for around 30% of total energy
expenditure, but can be higher for certain people depending
on how intensive their job is.
 3. EAT: Exercise Activity Thermogenesis is intentional exercise.
PHYSIQONOMICS ABOUT ARTICLES COACHING
Depending on what sort of exercises you perform, the number
C O N TA C T

of calories you burn can vary. For example, strength training

would burn fewer calories than an hour of running.
S U B S C R I B EFor most
of

us, EAT accounts for around 10-15% of calorie expenditure.

Which is why its fairly impossible to out train your diet.

4. TEF: Thermic Effect of Food is the number of calories you

burn digesting food. Even though TEF accounts for only 5-
10%, it still factors into energy expenditure.

Fat loss impacts each of these to

some degree.
1. BMR: A smaller body burns fewer calories

Your BMR is dictated by your size: the bigger you are (weight,
height, muscle, body fat, etc.), the higher your base calorie needs,
conversely, the lighter you are the lower your calorie needs. This is
why, on average, men require more calories than women.

As you lose fat and become leaner, youre decreasing your body
size and resultantly your calorie needs also decrease.
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Solution:
You need to make adjustments to your calorie intake. This sounds
complicated, but it really isnt.

Firstly: you need data to track changes.

Weigh yourself daily, in the morning, after using the

bathroom and before eating breakfast.

This will give you your most accurate weight. After you have a
weeks worth of data, find the average weigh-in for the week.

Like so: you weigh yourself every day for seven days:

Mon 176.1lbs
 Tues 174.6lbs
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

Wed 174.3lbs

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Thurs 174.3lbs

Fri 174.1lbs

Sat 172.5lbs

Sun 175.5lbs

The average weigh-in for the week is 174.4lbs [add up the seven
days worth of weigh-ins and divide by 7 to get the average].

Why the weekly average?

Your weight will fluctuate day to day depending on a host of

different factors as the table below illustrates.
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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The table shows three weeks worth of weekly weigh-ins and the
weekly averages in red text below. Note the day to day fluctuations
in weight (yellow highlights), but also note that the weekly averages
are going down week on week. This is why its important to keep
track of your weekly averages over time because they provide a
much better picture of how your weight is trending.

Measurements.

Weigh-ins are only one piece of the puzzle and, as I illustrated

above, are going to fluctuate. Thus, not always an accurate
reflection of weight loss. Keeping track of your body measurements
will help give you something to compare your weigh-ins to and help
you decide if you should adjust or not. Take measurements once
 per week, under the same conditions as the weigh-in (in the
PHYSIQONOMICS ABOUT ARTICLES COACHING
morning, after using the bathroom and before eating breakfast).
C O N TA C T

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Keeping weekly progress photos will also provide objective data for
you to base changes on. See this for how to take progress
photos. And watch this video where I discuss all of the above three
in detail.

Secondly: On starting your diet dont make any adjustments

for the first 4 weeks.

The body takes some time to catch up to the deficit. Waiting 4

weeks when you first set the deficit will allow enough time for you
to really gauge whats happening.

Alright. Lets assume youve done all of the above, youve set
the deficit, waited 4 weeks, and fat loss really has come to a
halt. How do you make the adjustment?

Easy: Reduce calorie intake by 5-10%.

So, if youre starting calorie intake was 2500 calories, youd reduce
this by 125-250 calories.

Where should the adjustments come from?

This is where people get confused: should you cut carbs, fats, or
protein?
 Dont touch protein intake or youll die. Ok, you wont but,
PHYSIQONOMICS ABOUT
seriously, leave protein as it is.
ARTICLES COACHING C O N TA C T

Carbs or fats? SUBSCRIBE

This is going to be your call. But here are some suggestions:

If youre following a higher carb diet, reduce carb intake. This

reduction would be anywhere between 30 to 60 grams of carbs
(1 gram of carbohydrate has 4 calories. 125/4 = 30, 250/4 =
60)

If youre following a higher fat or Ketogenic diet, reduce fat

intake. There are 9 calories in a gram of fat, so the reduction
would be anywhere between 13 to 27 grams of fat.

If you are following a higher carb diet, dont let your fat intake
drop below 15% of total calories. Because #health.

After your first adjustment, keep an eye on your weekly average

weight, measurements, and progress photos. Wait 2-3 weeks, If
things look like theyre stalling, make another 5-10% reduction.

2. NEAT: People expend less energy

The second part of the metabolism that takes a hit with the length
of the deficit is NEAT.

Quick aside: Note Ive written the length of the deficit and not
calorie intake. Many people believe that low calories will affect
 their strength and energy, this is only true when you combine low
PHYSIQONOMICS ABOUT ARTICLES
calorie intake with long periods of time.
COACHING C O N TA C T

Simply: people begin to move around less (2,3).S UNot surprising

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considering low calories will, inevitably, lead to decreased energy
and increased lethargy, which leads to massive reductions in the
number of calories expended.

Solution:
It appears that with weight gain, NEAT increases, and with weight
loss, NEAT decreases (4). To tackle the issue, simply set a target
number for movement outside of the gym like walking to aim for.

You can either:

a) Choose time: 40 minutes of light walking every day

 Or,
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

b) Step count: 10,000 steps per day

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Doing this will help ensure youre keeping your total daily energy
expenditure somewhat consistent. This also encourages the Eat
MoreMove More mindset, which Im a fan of. And theres sound
research (5,6) on its efficacy over its more popular, Eat Less
Move More counterpart.

3. TEF: as youll be eating less food, the number of calories

you burn through eating and digestion will also be lower.

4. EAT: A smaller body burns fewer calories, so youll be

burning fewer calories through exercise.

3. Water Retention
Dieting (and exercise) is a form of stress on the body. And the
longer you diet, the more this stress increases. When stress is
elevated for a long period of time, the stress hormone cortisol
increases and as a result, people start retaining water.

Water retention tends to be more prominent among women. Heres

an example of my female client. The two photos are one week
apart.
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You can see the huge difference from one photo to the next. If I
hadnt captioned these photos, you might think shed lost body fat
but really it was just water retention. Water retention masks fat
loss and people falsely assume theyre not losing fat even in a
calorie deficit, or worse, theyre gaining body fat cue the
metabolic damage news stories.

This is a very simple diagram illustrating the last paragraph.

PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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The red line represents scale weight and the green line represents
the actual fat loss. You can see that due to water retention scale
weight remains stagnant but fat loss is still occurring. While water
retention can be frustrating and a total mindfuck, its not
permanent.

Solution:
1. Chill the fuck out.

If youre going through a particularly stressful moment in your life,

maybe dieting down to 8% bodyfat isnt the best idea; maybe its
better if you simply focus on maintaining until the stressful period is
over. Conversely, running a high volume or strength phase during
 stressful periods will only hinder your progress and increase the
PHYSIQONOMICS
chance of injury.
ABOUT ARTICLES COACHING C O N TA C T

All of that to say, if youre chronically stressed youre going tofind it

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harder to lose fat and build muscle. Here are some things that can
help.

Meditation: This is where I pretend like I meditate so I dont

come across as a hypocrite. Truth is, I hate meditation. Id
rather fight a pack of Direwolves with my bare hands than sit
around meditating. I tried it. I hated it. Im not gonna do it,
regardless of the benefits. BUT. The evidence on meditation is
pretty solid, it works. And some crazy motherfuckers even enjoy
it. Whatever man. If you want to give meditation a go, more
power to you. I wrote about my experience here.

Walking: This is my version of meditation. I love walking. I try

to get 30 minutes every morning. I purposefully leave my phone
at home and use this time to think about things, reflect, and all
that other good stuff.

Massage: Getting a massage once a month can do wonders

for your stress levels.

Have sex.

Journalling: Getting your thoughts out of your head and onto

paper can offload a lot of the mental baggage you carry with
you. Doodling also helps.
 Dont write 3000+ word articles. No, but seriously.
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

2. PHASE the Diet.

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I wrote about phasic dieting in detail here, so go read that. But
heres the Twitter summary:

Take 1-2 weeks off the diet by increasing calories mainly

through carbs to a maintenance intake or slightly higher to
help reduce stress and drop water.

A few more points of note on

water and fat loss.
Water retention and tracking for females.

Due to the menstrual cycle women can see some pretty crazy
fluctuations in weight. This can become frustrating because, a) it
makes it harder to gauge if youre actually losing fat, and, b) it can
result in you making drastic changes to the diet, like cutting calories
or adding in more exercise to solve the problem which only leads
to an increase in stress and the body holds onto more water.

To solve this, track weekly but compare monthly. A really

simple way to do this is to have an anchor week the week your
menstrual cycle starts and compare the anchor weeks month to
month before deciding to make any changes.

To illustrate:

Month 1
 Week 1 (average weigh-in): 130 lbs
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

Week 2 (average weigh-in): 131.2 lbs

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Week 3 (average weigh-in): 134 lbs Anchor week

Week 4 (average weigh-in): 132.4 lbs

Month 2

Week 1 (average weigh-in): 131 lbs

Week 2 (average weigh-in): 130.1 lbs

Week 3 (average weigh-in): 131 lbs Anchor week

Week 4 (average weigh-in): 131.3 lbs

In the example above, the fictitious woman has dropped 3 lbs

between the two anchor weeks, and wouldnt need to make any
adjustments as shes losing weight just fine. Had she gained weight
between the two anchor weeks, it would be time to consider
making adjustments to the diet.

Carbs and Water

1g of carbohydrates comes along with 3-4g of water.

If youve just finished a period of low carb or ketogenic dieting and

are wanting to reintroduce carbs into your diet youre going to gain
 weight on the scale. As you eat more carbs, your body will also
PHYSIQONOMICS ABOUT ARTICLES COACHING
store water which will increase your weight on the scale.
C O N TA C T

This is all just illusory. SUBSCRIBE

To illustrate:

Lets say you decide to go back to a high carb diet after a period of
consuming ~50g of carbs per day.

You bump carb intake to 300g which brings with it ~1200g of water.
Based on these numbers, you can expect to gain somewhere
between 2-4lbs (adjusted for water/salt) on the scale.

Creatine

If youve added creatine into your diet after starting a fat loss
phase, you can expect the scale to go up. Creatine does cause you
to retain water but the mechanisms are completely different to
stress related water retention.

This is stress related water retention:

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You can see that the water appears just underneath the layer of
skin. This is why when people are retaining water theyll complain
of looking soft. This is referred to as subcutaneous water
retention.

This is what it looks like with creatine.

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See the difference? Creatine pulls water into the muscles. This is
what contributes to the full look people often experience after
supplementing with creatine. So, firstly: dont worry about looking
soft if you supplement with creatine. And secondly, just be aware
that creatine can cause your scale weight to increase. Its not fat
gain, its simply weight gain from the water in your muscle cells.

4. Health Issues
Certain health conditions can affect fat loss, like hypothyroidism,
polycystic ovarian syndrome (PCOS), and even Menopause.
Medication can also be a factor, antidepressants and birth control
pills, for example, are known to cause weight gain.

Solution:
If youre sticking to your diet, training hard and still not losing fat,
Its always best to consult your doctor to make sure you dont have
 any underlying health conditions you arent aware of.
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

In regards to medication and weight gain, I reached out to Dr.

Spencer Nadolsky, aka. The Doc Who Lifts andShis advice was:
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Discuss with your doctor IF there are ANY other

options.Sometimes there are and sometimes there are not.

Understand that it may be a barrier and ACCEPT it. Work on

things you CAN control.

There are medicines to add in that may be of benefit. For

example, metformin with antipsychotics. Also sometimes
appetite suppressants if the medicines is making you hungry

Please note that Im not a doctor so if you email me asking what

seems to be medical advice, all Im allowed to say is, Im not a
doctor, please go speak to your healthcare professional.

5. Your Fat Loss Plan

is Dumb
Heres the thing: you dont want to lose weight, you want to lose fat.
And the two are entirely different things.
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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You seem lost. Let me explain.

(Body) weight is everything that makes up your body mass

things like your muscles, body fat, organs, water, bones, etc.
Weight loss is easy: deplete your water levels, remove carbs from
your diet hell, stop eating altogether and youll lose weight.
Youll probably also die.

Fat loss is the process of losing body fat while maintaining your
muscle mass and/or even gaining muscle mass.

With that in mind, there are a few key requisites to a good fat loss
plan.
 Sufficient protein intake
PHYSIQONOMICS ABOUT
Engage in strength training
ARTICLES COACHING C O N TA C T

A reasonable calorie deficit

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So stop with the endless hours of cardio you cant out train your
diet, remember? or those silly BOOTY BLASTER plyometric
fuckery HIIT workouts your favourite Insta-Celeb swears is the
secret to her voluptuous ass:
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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Because it isnt.

Solution:
Stop focussing on weight loss and start focussing on fat loss.

Lift weights and consume adequate protein: Strength

training and adequate protein consumption will conserve
muscle mass and your BMR when dieting.

Aim to lose around 0.5 1% of your bodyweight per week.

In conjunction with the above, at this rate of loss, youll prevent
or at the least, greatly minimise muscle loss.

Read this for an in-depth guide on how to set up your diet.

6. Youre Gaining Muscle

 If youre not losing weight, or have even started gaining weight,
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T
and youre certain youre eating in a calorie deficit, certain like,
youve read this article and made sure youre actually not eating
too much even if you think you arent, certain Sthen theres
UBSCR IBE agood

chance youre gaining muscle.

Solution:
Im pretty sure Ive mentioned this already but fuck it, Im saying it
again: The scale is only one tool you should be using to track
progress. Tracking your body measurements, progress photos, and
strength gains will be far better indicators of muscle growth.

Body measurements: If your chest, arms, and quads

measurements have increased while your stomach
measurements have decreased or stayed the same, well done,
youve gained muscle.

Progress pics: Compare progress photos month to month to

get a better idea if youre gaining muscle. Looking bigger
and/or new lines where there never use to be lines? Well
done, youve gained muscle.

Strength increase: Increases in strength correlate fairly well

with increases in muscle size in beginners and early
intermediates. If youre in a calorie deficit, and youre strength
has, or still is, increasing, then well done, theres a very good
chance youre gaining muscle.

7. You Dont Need to Lose Fat

 This is the one nobody wants to hear. Well, fuck you. Because it
PHYSIQONOMICS ABOUT ARTICLES COACHING
isnt about what you want to hear, its what you need to hear. If
C O N TA C T

youre lacking muscle mass and dieting to lose the fat you dont
have, youre going to end up looking worse. Lets
S U Bbring
S C R I B Eback

Christian Bale from his hectic filming schedule so he can

illustrate what I mean.

In both photos, Bale is exhibiting the ripped look if we go by the

standard definition of exhibiting low body fat. But what look do you
prefer? Im going to go ahead and assume the 60lb heavier Bale
from Batman.

Theres one defining factor between Machinist Bale, and

Batman Bale: Muscle.

The more muscle you have on your frame, the better youre going
to look when dieted down. So, if youre lacking sufficient muscle
mass, you dont need to lose fat, you need to gain muscle.

Ladies, this applies to you too. See this.

 And to teens and beginners. If youre a teen (14-19 years old), or
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T
just starting out, unless youre really overweight, you shouldnt be
dieting. Youre at the golden age of growth. Eat in a calorie
surplus, or at the minimum of maintenance and Strain
U B S C Rhard.
IBE Take

advantage of this period of time to maximise your muscle growth.

Youll have enough time to diet later.

8. You Need to Stop Dieting

Are you a chronic dieter? You know, this:
PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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Click to view full-size image

PHYSIQONOMICS ABOUT ARTICLES COACHING C O N TA C T

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Click to view full-size image

The chronic dieter is stuck in a perpetual state of dieting. They

end a diet, only to begin dieting again a week later. This constant
dieting is neither healthy or conducive to progress. With chronic
dieting comes:
 Muscle loss: the longer you stay in a calorie deficit, the more
PHYSIQONOMICS ABOUT ARTICLES COACHING
you risk muscle loss. This is why you should be phasing
C O N TA C T

periods of dieting with periods of maintenance or a slight

calorie surplus. SUBSCRIBE

Disordered eating: You can only sustain a calorie restricted

diet for so long. The longer you restrict calories, the more likely
you are to end up bingeing, and then feel guilty about your
binge, try to restrict calories again through unsustainable
methods and then binge again when you cant adhere to it.

Spinning your wheels: doing the above only means youre

going to make zero progress with your goals.

Solution:
If this point resonated with you, and you see these behaviours in
yourself, maybe its time to stop dieting for a while. Raise calories
up to maintenance and just focus on your training, while striving to
find some normalcy.

Yes, this means you might gain some fat and not look how you
want for a while. But its something youre going to need to do to
make progress in the future.

The End
If youre reading this then that means you, unlike the majority of the
internet, dont have an attention span shorter than a Goldfish.
Which I guess is a compliment in a really weird way. So well done.
 Seeing that youre here you might as well share this with your
PHYSIQONOMICS ABOUT ARTICLES COACHING
friends and tell them to read it, I mean, unless they like being
C O N TA C T

bested by a fish.
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Notes
1. On the contrary, faster weight loss actually improves long term
weight maintenance;

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