Form the website “A workout routine” a took a piece of this article that I found super interesting, I’ll provide the link below if you want to read the whole thing 😉
… A real world example that I have to include it here too. So, here it is…
A woman who needs to lose 85lbs tells me she’s been working out a lot and eating 1300-1500 calories per day. But yet, she’s not losing any weight! In fact, her clothes feel tighter! WTF?
She’s considering eating more calories, with the assumption being her calories must be too low (that darn starvation mode strikes again!!!). She has also considered the possibility that, since “muscle weighs more than fat,” maybe she’s just building lots of muscle and it’s hiding her fat loss results on the scale (her trainer actually told her this was the reason).
So I tell her this, because I’ve heard her story a million times before:
“When it comes to fat loss results, someone like you with 85lbs to lose should be seeing some degree of progress pretty much every single week. Your weight should be gradually and consistently decreasing at some realistic rate (0.5-2lbs per week, possibly even more at first). So if that’s not happening, and you haven’t lost a single pound in weeks/months, and your clothes actually seem to be getting tighter on you, then it appears that there isn’t actually a deficit present. Simple as that.
How can that be if you’re eating and burning as many calories you say you are? Well, more than likely, you’re somehow miscalculating or underestimating your calorie intake (the most common cause), miscalculating or overestimating calories burned, or a bit of both.”
This is typically the point in the conversation where the person gets mad at me for insulting their intelligence. Luckily, this woman didn’t. The next day, she responded with this:
“I wanted to tell you after considering what you said (and it was hard not to react defensively… in my head I’m saying I KNOW I’ve been sticking to my diet religiously and haven’t miscalculated) but after that initial reaction I started to examine even more closely after reading your guides and understanding a little better.
The Weight Watchers program uses points. The points equate to about 50 calories each. I get 26 points a day and earn extra points based on my exercise so I was (I thought) taking in from 1300 to 1550 calories a day (less than what I figure I need based on your maintenance calculator).
So in looking at the program all fruits and vegetables are free, meaning no points to encourage one to eat more fruits and veggies. So I have been eating large salads and at least three fruits every day that I don’t count for! That’s at least an extra 300 calories or more a day not being counted!
Plus I noticed I pour a little nonfat milk in my morning coffee. I never count that because it’s just a dab but today I measured it and its about a qtr cup or another 22 calories.
Oh yeah, let’s not forget the frozen berries I add to my protein drink each morning… more free uncounted calories! Amazing!!!! I’m quitting Weight Watchers today to follow your plan. Will see if I can find a good calorie counting app and count everything.”
Happy for her? Definitely. Surprised? Not even a little.
A few days later, she checks back in with an update…
“Hi there. Just wanted to touch base after my first week following your guide to thank you. After getting my calorie deficit accurate I dropped 2.6 lbs this week!
I know that won’t seem like such a big deal to your readers but it’s everything to me. I don’t need to adjust my thyroid meds and for the previous 6 weeks of killing myself 6 days a week at the gym and sticking to Weight Watchers I lost, if lucky a half pound and just couldn’t figure it out… didn’t know what was wrong and was soooo discouraged.
I have a long way to go (another 75) but now I know I can stick to it thanks to you helping me see how to actually get results! You are an angel. Thank you, thank you, thank you! Thank you for helping others cut through all the confusing crap!”
So what’s the moral of this story? Besides the fact that I’m an angel? It’s pretty simple…
If you’re not losing any weight over a significant period of time, it’s not because your calories are too low, or because you’re in starvation mode, or because muscle weighs more than fat, or because of carbs, fat, meal frequency, meal timing, food choices or any other crazy voodoo.
It’s because there is no deficit. Even if you think there is… there isn’t. If there was, you’d be losing weight.
Literally the day before posting this article, that same woman sent me an update…
Just checking in. Since following all your great advice I’m 18 lbs down! 67 to go but thanks to you I know I will be successful this time. You are literally a lifesaver. Thank you for doing what you do. Will let you know when I reach my goal just thought you might want to know I am still progressing!!
Music to my ears….