I work out a lot and eat in a calorie deficit, but I’m not losing fat. What am I doing wrong?

• We often think we’re in a calorie deficit, but we’re not really tracking it accurately, said fat-loss coach Patrick Wilson.
• It’s easy to undo a calorie deficit in food and drink without tracking.
• Consider taking a break from your diet to reset both physically and mentally.
• read more settling the matter here.

Dear Rachel,

I am getting stronger and building muscle, but not losing fat. What should I do to change it?

I teach high intensity rebounding classes three times a week and weight train twice a week. I don’t think I can add more sessions without my relationship, my friendships, and my healthy sleep pattern suffering.

I have always been active, doing movements that I enjoy for both the mental and physical benefits, but I have always carried extra weight (especially around my waist) due to the comfort of eating in my teens.

I used to be a vegetarian and have recently reintroduced meat to my diet and started increasing my protein intake. I have noticed an increase in muscle, but am still struggling to lose fat. I’m wondering if I’ve been in a calorie deficit for too long (like 1700-1800 calories a day (about 120g protein)) or if there’s something else I should be doing. I also do about 8-12k steps a day.

– Confused

Dear Confused,

It’s wonderful to hear that you enjoy being active, are seeing strength gains, and are maintaining your protein intake.

These are all excellent signs of healthy progress, but I understand if you feel disappointed if your goal is to lose fat and you try really hard without seeing results.

However, you are right that training more is not wise: our bodies need recovery time between workouts.

Without knowing your height and weight or how long you’ve been in a calorie deficit, it’s hard to know what the solution will be for you, but I spoke with a personal trainer and fat loss coach. patrick wilson to find out what some options might be.

Make sure you are consistent with your calories

I was in a similar situation to yours a few years ago.and it wasn’t until I really dialed in my nutrition and calories counted for a while I was able to control my portion sizes, cut back on overeating and started seeing results.

The fact that you know your calorie intake suggests you’re already tracking your food, but Wilson said customers often think they’re short but aren’t really tracking accurately.

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“Be very diligent about tracking calories from fast foods, drinks and snacks,” he said. “It can be eye-opening when you track every day for 2-3 weeks (including weekends) and see what your actual intake is.”

So yes, eating your niece’s leftover sandwich crusts, eating some of your friend’s chips, and milk in your tea all count.

You don’t necessarily have to hit your calorie goal perfectly every day to see results (fLoss coach Jordan Syatt recommends striving for 80% consistency.), but remember that weekend calories count, too.

I know from personal experience that it’s very easy to undo the calorie deficit you’ve been creating all week with a Saturday night of eating and drinking.

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You can still go out and have fun, but make decisions that align with your goals. That might mean having a light gin and tonic with a cocktail, bringing a couple of slices of pizza home as leftovers, or eating a salad instead of fries.

“If you find you’re consuming more calories than you think, make some adjustments: Eat more vegetables, fruits, and protein sources to fill you up on fewer calories,” Wilson said.

Don’t set your calorie goal too low

If you’re having trouble reaching your calories, it could be because your goal is too low. 1,700-1,800 calories might be a good

weightloss

target for some, but as a very active person with decent muscle mass, that may be too low for you to stick with.

“Having a lower deficit will make it much easier to maintain and will help you retain more muscle,” Wilson said. “You’ll have more energy during workouts to push yourself and you won’t lose as much muscle mass as you would with a more extreme deficit.”

It’s easier to stick to a more moderate deficit, which is crucial for lasting progress.

Consider a Diet Break to Boost Your Metabolism

If you’ve been trying to stick to a calorie deficit for a long time, you may experience diet fatigue and burnout as a result. A good way to avoid this is to take a mindful break to reset both mentally and physically.

Wilson recommends taking two to four months and trying to eat your maintenance calories, perhaps increasing gradually to rebuild your metabolism, when you’re in a calorie deficit, metabolic adaptation takes placewhich means that our metabolism slows down.

During this time, your weight may increase and you may gain some fat, Wilson said, but in the long run it can be beneficial: In the context of your life, a few months is nothing.

“After building your metabolism, try to lose fat and go into a deficit again, but your new maintenance will be higher so you don’t have to cut calories as much for fat loss to progress this time,” he said.

After a break from the diet, you will likely feel mentally and physically refreshed and ready to focus on your fat loss goal again. But be patient and kind to yourself along the way and make sure you enjoy the process.