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You feel like you’re doing everything right. You may have even resorted to eating chicken, broccoli and rice multiple times a day like the big guys at the gym told you to (you don’t need to do that by the way) yet you’re still not seeing the results you’re after.
There are many, many reasons as to why you might not be losing fat but in our experience, these are most likely the 3 Reasons You’re Not Losing Fat (Despite Doing Everything Right).
1- You’re expecting miracles
You don’t get out of shape over night.
So don’t expect to get in shape over night either.
If you’ve been drinking wine and eating pork pies for years, it’s unrealistic to think you’ll reverse all that in a matter of weeks.
And that’s just the fat loss part, building lean muscle can take even longer, which is essential for the toned, lean look you’re probably looking for.
You probably are seeing the results but have an unrealistic expectation of how quickly it is going to happen. That’s why we take on clients for a minimum of 12 weeks as it’s going to take at least that long to see a significant change.
And that’s only if you’re on point throughout the process. If you fall off the wagon a little too often then it may be 16, 20 or even 24 weeks before you start to see a difference.
As a rule of thumb for fat loss, we shoot for around a 0.5 – 1% decrease in weight per week for those looking to lose fat. That means if you weigh 180lbs/81kg you would expect to lose roughly 0.9 – 1.8lbs or 0.4 – 0.8kg per week on average.
It’s very unlikely you’ll notice much change on a weekly basis but those numbers compounded over a period of 12 weeks can lead to an impressive transformation.
Remember, slow progress is still progress.
2 – You lick the spoon
Whether it be poor tracking or poor memory, research has shown that even registered dieticians can grossly under report their calorie intake (1).
Another interesting study showed a massive discrepancy in reported intake between an obese twin and non obese twin. Despite claiming to eat the same amount of calories per day, the obese twins were under-reporting by up to 700 calories more per day than their non-obese counterparts (2).
Whether this was conscious or subconscious, it’s very easy to let things slip by the wayside if you’re not careful.
Milk in your tea, licking the peanut butter off the spoon (best way to eat it by the way) and scraping out that last bit of hummus. We all do it and it all adds up. It can all add up to an easy 100 – 200 calories a day which for all but the biggest guys, can be the difference between losing fat and not.
It sounds like an exaggeration but it’s true. Especially when you consider a minor calorie deficit is roughly 15%.
If your maintenance calorie intake is 1800 and you need roughly 1600 calories to lose fat, you are back to square one and simply eating too much to lose fat.
This is why it’s even more important for smaller female clients to be accurate with their food tracking as the margin for error is much, much smaller.
3 – You take too many days off
We all need days off; Christmas, Birthdays, Holidays are a pretty much a given for most but also the odd day in between.
In our experience, there are too many odd days.
Celebrating your 30th is one thing but having a pizza because Domino’s sent you a 2 for Tuesdays text message just isn’t going to cut it. You need to pick your moments (big events are usually best) and stick to them.
If you want an impressive transformation or to undo years of neglect, you’ll need to be on it more than you’re off it. This means being bang on our nutrition and training for at least 90% of the time.
You’ll probably have to turn down dessert on more occasions than you’d like and be a regular designated driver but sometimes you do need to make sacrifices to get a result.
Put the time you’re going to have off in you calendar so that:
- You can make sure you’re balancing your time on and off plan and not overdoing it.
- You don’t let your mood dictate whether you go off track (this is a big one!).
Stay on track….
Put the peanut butter back in the cupboard….
And get in touch so we can take the stress off your shoulders.
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