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8ReasonsYoureNotLosingFatinaCalorieDeficit 1
8ReasonsYoureNotLosingFatinaCalorieDeficit 1
8ReasonsYoureNotLosingFatinaCalorieDeficit 1
fat because you’re eating too damn much (even when you don’t think
you are), and most of you were like:
Yes, I know what I said. In that article I was discussing the calories in
half of the equation. But there's also a calories out half.
This is where it gets a bit tricky – 5000 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.
Your body is pretty good at regulating your body weight, and while it's
completely happy with you getting fat, it doesn't take too well to you
losing fat. This is why even when you're being diligent with your calorie
deficit you may find your fat loss has come to a standstill.
Don't worry though, I got you. Here are 8 reasons you're not losing fat
even in a calorie deficit.
1. Not being patient
Let me share with you a conversation I have all the time.
So, yeah. I have that conversation pretty much all the time. And it’s one
of the biggest reasons why people don’t make any progress: a lack of
patience.
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 you’re doing
everything right but still no progress is, seemingly, being made.
And then you give up because you’re an asshole who doesn’t believe
me when I tell you that you need to give it more time.
Solution:
You can’t force fat loss. The only thing you can do is coax your body to
drop fat by eating in calorie deficit and training. SO. Firstly:
Calm the fuck down and be patient. You didn’t get out of shape in a
week, you’re 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 doesn’t work (1) but because this mentality encourages the use
of fad diets that, a) won’t be sustainable in the long-term, and b) doesn’t
help you build the habits that allow you to maintain the loss in the long
run.
Now that's 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.
You don't know what someone else's circumstances are. Maybe they're
genetically superior, and regardless of what they do they get results;
maybe they're on drugs; maybe they've been training every day for the
past twenty years.
Solution:
Seek out advice and ask questions. Don't 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 you're doing and not what
everyone else is.
2. Metabolic Adaptation
A major reason why people's fat loss comes to halt even when they're
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.
1. BMR: As you’re 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.
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, you're decreasing your body size
and resultantly your calorie needs also decrease.
Solution:
You need to make adjustments to your calorie intake. This sounds
complicated, but it really isn’t.
This will give you your most accurate weight. After you have a week’s
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
Wed – 174.3lbs
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].
● 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 morning, after using the
bathroom and before eating breakfast).
● Progress Photos
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 don’t 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 what's happening.
Alright. Let’s assume you’ve done all of the above, you’ve set the
deficit, waited 4 weeks, and fat loss really has come to a halt. How
do you make the adjustment?
So, if you’re starting calorie intake was 2500 calories, you’d reduce this
by 125-250 calories.
This is where people get confused: should you cut carbs, fats, or
protein?
● Don’t touch protein intake or you’ll die. Ok, you won’t but,
seriously, leave protein as it is.
Carbs or fats?
● If you are following a higher carb diet, don’t 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
they’re stalling, make another 5-10% reduction.
The second part of the metabolism that takes a hit with the length of the
deficit is NEAT.
Quick aside: Note I've 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 calorie intake with
long periods of time.
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.
Or,
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.
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, it's not permanent.
Solution:
1. Chill the fuck out.
– Have sex.
I wrote about phasic dieting in detail here, so go read that. But here’s 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.
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 you’re 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
– Month 2
In the example above, the fictitious woman has dropped 3 lbs between
the two anchor weeks, and wouldn’t need to make any adjustments as
she’s losing weight just fine. Had she gained weight between the two
anchor weeks, it would be time to consider making adjustments to the
diet.
If you've just finished a period of low carb or ketogenic dieting and are
wanting to reintroduce carbs into your diet you're going to gain weight on
the scale. As you eat more carbs, your body will also store water which
will increase your weight on the scale.
Let's 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 you've 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.
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: don't worry about looking 'soft' if you
supplement with creatine. And secondly, just be aware that creatine can
cause your scale weight to increase. It's not fat gain, it's 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 you're sticking to your diet, training hard and still not losing fat, It's
always best to consult your doctor to make sure you don't have any
underlying health conditions you aren’t aware of.
Please note that I'm not a doctor so if you email me asking what seems
to be medical advice, all I'm allowed to say is, 'I'm not a doctor, please
go speak to your healthcare professional'.
5. Your Fat Loss Plan is Dumb
Here’s the thing: you don't want to lose weight, you want to lose fat. And
the two are entirely different things.
(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 you’ll lose ‘weight’. You'll 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.
So stop with the endless hours of cardio – you can't 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:
Because it isn't.
Solution:
Solution:
I'm pretty sure I've mentioned this already but I can’t remember, so fuck
it, I'm 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.
And to teens and beginners. If you’re a teen (14-19 years old), or just
starting out, unless you’re really overweight, you shouldn’t be ‘dieting’.
You’re at the golden age of growth. Eat in a calorie surplus, or at the
minimum of maintenance and train hard. Take advantage of this period
of time to maximise your muscle growth. You'll have enough time to diet
later.
*Keep scrolling*
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 you
risk muscle loss. This is why you should be phasing periods of
dieting with periods of maintenance or a slight calorie surplus.
● Spinning your wheels: doing the above only means you’re going
to make zero progress with your goals.
Solution:
If this point resonated with you, and you see these behaviours in
yourself, maybe it’s 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 it’s something you’re going to need to do to make progress
in the future.
The End
If you're reading this then that means you, unlike the majority of the
internet, don't have an attention span shorter than a Goldfish. Which I
guess is a compliment in a really weird way. So well done.
Seeing that you're here you might as well share this with your friends
and tell them to read it, I mean, unless they like being bested by a fish.
Notes