You are tracking over time you think you have set up your calorie deficit correctly but its just not working, a calorie deficit is when you use up more energy than you body needs to sustain itself in its current state. And when that happens your body digs into its internal storage of energy and that is what you want, you can be in a calorie deficit and not lose weight. And we will go through a couple of reasons why that might be but you can't be in a calorie deficit and not lose fat. So we are gonna find out if you are actually in a calorie deficit and what modifications you can make if you are not, many factors affect your weight on the scale , hydration levels can make a difference.
How much water you are taking in or retaining, hormones can affect this as well. The current state of your digestion can make a different in your weight as well. If you are really constipated you are probably holding in a lot of fiber. And once you get rid of that, you will lose that weight. Now you wanna ask yourself, have you gained muscle? So if you've been strength training consistently, so that's weight training or bodyweight training, where you are trying to push yourself a little bit more, then you could be stimulating muscle growth. Muscle is slightly more dense that fat. So if you're building muscle and losing fat, then you are doing something called body recomposition. And in that case, you might not see any change in the scale, but you are gonna notice that you feel learner and that you clothes fit a little better.
When people say that they are not losing weight in a calorie deficit, the most common reason is they are not actually in a calorie deficit. They just think they are. But how can this be? The first reason is that you set your calories too high. Maybe you have been using whatever the app is telling you to use for your calorie deficit. That might not be accurate for everybody. You might be using an equation. You found online, also not accurate for everybody when you are setting up your calorie deficit, everything is based on estimates and those estimates can be a bit wrong. Its not your fault. It's really hard to find the right information, sometimes i think it's actually better for people to just track and monitor their calories for a week.
Don't change anything that will be your maintenance calories, and you know, that is how much you are regularly eating. And from there, you can decide how much you wanna cut your calories by whether it's 250 calories a day. And then adding exercise. Or if you able to cut your calories by 500 calories a day, the advantage with that method is that you are working with your own data, you are own particular situation. And then you can make adjustments that you think will work for you. Another reason that you might not actually be in a calorie deficit is that you are not tracking accurately it's really important, if you are counting calories that you are as specific and precise as possible.
You want to able to weight measure that quantities of food that you are eating. Pay attention to the serving size on packages, and also be very careful with the entries that you find on these calorie counting apps. Because some of them can be really strange, don't try pick one because you think it's going to get you more calories for that day, if you find yourself a bucket of chicken wings, and someone says that is hundred calories, that is probably not gonna be accurate. And if you put that into your entires for the day, you are gonna be pretty off with your estimate. So you have to be very careful with what entires you are choosing and then the quantities that you are adding pay specific attention to things like additional fats and oils that are added to things.
So whether you are cooking eggs or you are having something in a restaurant, always assume that there is additional fat and sugar in sauces that are adding calories. You could also be overestimating your calorie expenditure. I prefer not to track the calorie expenditure specifically. I do like to keep track of how much exercise someone is doing, but i like to focus just on the calorie counting aspects and then modify the exercise as needed. Sometimes people use another system whereby they are trying to earn extra calories so that their calorie intake for the day can be higher. I don't really like because most of the calorie expenditure charts that you are gonna find are a little bit of an overestimated. And when you have already got the calories, which are just an estimate and then the calories out.
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