Why you aren’t losing weight in a deficit
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🎙On the FCB podcast, I’ll be going over it in more detail.
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1. Your not in a caloric deficit
If you are not losing weight, then you are not actually in a deficit.
2. You’re not tracking your nutrition:
You cannot guess your way to weight loss. What does not get tracked is guessing, and there is no accuracy with guessing.
Start tracking your food on my fitness pal to see how much you eat in a week, and then you can make adjustments from there.
3. You only track during the week and not on weekends:
If you are trying to lose weight, not tracking on the weekends can put you back to maintenance calories- and that will equal not losing. Track 7 days a week.
Tip: if you like to enjoy yourself on the weekends, plan your weeks to have more room by adjusting your weekly calories.
4. You’ve overestimated your TDEE:
Total daily energy expenditure, AKA maintenance.
Remember, calculators, are just estimates. They are just a guide. And if we overestimate how active we are, then what it gives us for a deficit could actually still be maintained.
Good rule of thumb: if you’ve been tracking 💯 7 days a week and not losing you probably at maintenance. So take those daily calories and subtract 200-500 calories a day and see after 7 days if you lose.
5. Metabolic adaptation:
This happens to anyone who has been dieting for a longer period of time.
Maybe you were losing weight and now have stopped. This is totally normal, and when you need to adjust to a new deficit and other methods like refeeds and diet breaks.
Over the next few weeks, I’ll be talking more in-depth about this on our FCB podcast.
Need help with your nutrition? then you are in the right place.
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