We get messages all the time from women who are struggling to lose weight despite “trying everything”. We get it, it can be really frustrating when you’re trying hard to lose fat and nothing seems to be happening. Quite often though, there are reasons why you aren’t losing fat. Here are 6 of the most common ones:
1. YOU’RE NOT IN A CALORIE DEFICIT
The most important thing when it comes to losing fat is ensuring you are in a calorie deficit which means burning more calories than you are consuming. If you’re not losing fat, you’re not in a calorie deficit.
2. YOU’RE NOT TRACKING YOUR FOOD
The easiest way to ensure that you are in a calorie deficit is by actually tracking your food. Just eating “healthy” won’t always ensure this.
3. YOU’RE NOT TRACKING YOUR FOOD ACCURATELY
There is a difference between tracking your food and tracking your food ACCURATELY.
- Are you tracking all food and drinks you are consuming?
- Are you actually weighing your foods?
- Are you picking at foods without realising it?
- Are you tracking your food on weekends?
- Are you eating out a lot?
4. YOU’RE NOT MOVING ENOUGH
A calorie deficit is established by consuming less calories than you burn. The calories you consume is just half of the equation. By increasing the amount of calories you expend through exercise and daily movement, you can make the process a lot easier!
5. YOU’RE UNDER A LOT OF STRESS
Increased stress (physical, emotional, psychological) can lead to emotional eating and overconsumption of calorie dense foods. Chronic increased cortisol production can also cause fluid retention that can “mask” progress and lead to abdominal fat storage.
6. YOU’RE NOT GETTING ENOUGH SLEEP
Lack of sleep is another significant cause of stress, especially when it is ongoing. It can also cause increased hunger, leading you to overeat and can have a negative impact on your metabolic rate.
If you still aren’t losing weight despite tracking your intake consistently, training on a regular basis, keeping your NEAT levels high, managing stress levels, and getting enough sleep – chances are that you aren’t in a calorie deficit. Reduce your calories a little, move a little more each day and then reassess.
If you aren’t being consistent with the above things then that’s where you need to start!