I get it.
You are getting into the gym and training, you are hungry, and you just can’t seem to be losing weight even though you are “in a deficit”.
Well here is the hard pill to swallow. If you are not losing body fat or weight at all for that matter you are NOT in a calorie deficit. Its as simple as that.
You may feel like you are starving because this is the first time you have experienced pushing your body past anything other then a KFC on the way home from work but as you probably have heard before… if it was easy EVERYONE would do it.
If you find that you are eating low calories, you have chosen not to weigh yourself and are not seeing results, you may need to look at your protein consumption. I assume you have heard the term “SKINNY FAT” before?
Skinny fat is what happens when a person is training and not feeding their body with the correct macro nutrients which results in breakdown of muscle already earned through your hard work or just simply muscle that requires protein to grow/repair not being able to because they are not being fed with enough protein.
Someone that is in the more extreme case of being overweight may struggle to move their body around and sweat their ass off doing so but underneath those layers is next to no muscle from year of neglect.
A lack of muscle volume can result in a low BMR which means that the energy required for them to function in a day is less then someone who may be smaller with a greater muscle volume. This is why it is so much harder to be overweight and lose it then it is to be in good shape and stay in good shape. The work just needs to be done.
If you are weighing in regularly, eating what you consider to be low calories, you have a well balanced macro intake and are not seeing a change you may just be in the ball park of a body recoup, meaning as you lose your body fat muscle is also forming so eventually you may end up with less body fat, more e muscle and the god damn weight on the scales still hasn’t changed.
After reading this message, from this day, unless you have some crazy deadline that you need to achieve your goal by, throw away the get fit quick methods, the fat loss pills, the 6 pack in 7 days videos and find something that you enjoy doing weather that be dieting pretty solid for a whole week then allowing 1 cheat meal, Keto, fasting, WHATEVR.
For myself I choose to go down a loosely followed “IF IT FITS YOUR MACROS”
Trying my best to hit in the ball park of my protein intake each day, eating pretty standard meals through the day with low fat cuts of meat and protein bars for snack and if it just so happens that I know I am going out for dinner I will leave some room to fit it in.
Don’t punish yourself if you crack and have a shit meal that you know you shouldn’t have, just get back on that horse and keep the ball rolling.