5 Reasons You’re Not Losing Fat
If you're having trouble losing fat, don't worry! There are a few things that might be causing this and we're here to help. First things first, to lose fat, you need to consume fewer calories than you burn each day, it's just the science of thermodynamics. We'll go over some reasons why you might think you're in a caloric deficit but actually aren't, and what you can do to fix it.
Reason One: You might be consistent during the week, but then have a few too many "yolo" moments on the weekend. We get it, sometimes you just need a burger and some drinks. But keep in mind, consuming too many calories on the weekend can put you out of a deficit or even into a surplus, making it harder to lose fat. Try to stay consistent throughout the week, and if you do want to have a night out, consider calorie cycling or having one maintenance day per week.
Reason Two: Your tracking might be inaccurate. My Fitness Pal is a great tool, but it's not always accurate. Anyone can input entries, which can lead to large margins of error. Additionally, weighing things cooked versus raw can affect the calorie or macronutrient breakdown. Consider using the NUTTAB database to log anything that doesn’t have a label and scan the barcode of packaged items. Finally, decide whether to track your food cooked or raw and be consistent with that method to decrease marginal errors.
Reason Three: You might not be tracking all the bites, licks, and sips throughout the day. These little things can add up, especially with high-calorie foods like peanut butter. Track everything, even the bites, licks, and sips. Try to minimize mindless snacking by being intentional about when and what you eat.
Reason Four: You might have overestimated your TDEE. A TDEE calculator provides a ballpark figure at best and does not account for your unique metabolic needs. Keep this in mind when using a TDEE calculator and use it to determine a ballpark figure of where you sit. Then, monitor your body's response after a few weeks on those calories. Is your weight trending down? If not, your actual TDEE may be lower than the calculator predicted.
Reason Five: You might have overestimated your daily activity levels. Most people underestimate their daily calorie intake and overestimate their activity levels. Be realistic about your activity level and adjust your caloric intake accordingly.
Remember, losing fat takes time and patience. Don't be too hard on yourself and keep making progress. You got this!
