The number one thing hindering your fat loss (or mass gain....just do everything we say in reverse). Ready?
It's not your workouts.
It's not your diet.
It's not your metabolism.
It's not your body type.
It's the relationship you have developed between your food, and your work.
Here's what we know:
In order to lose fat you need to be in an energy deficit. Your body needs to be using more food based energy than you have stored for a prolonged period of time. There is no argument with this. Precisely 100% of all natural fat loss comes through some form of energy (calorie) manipulation.
Moving more regularly is a version of this.
As is data or calorie tracking.
As is watching portion sizes.
As is limiting or cutting out certain types of foods.
Most people mix a couple of these together.
You already know that if you've been learning from us for a bit. If this is your first time watching, reading, or speaking with us... Hi! Nice to meet you.
Also... In order to lose fat you need to be in an energy deficit. Your body needs to be using more food based energy than you have stored for a prolonged period of time. There is no argument with this. Precisely 100% of all natural fat loss comes through some form of energy (calorie) manipulation.
Even though you KNOW what losing fat requires, and are following a mix of the strategies listed previously, you simply don't appear to be losing fat. So what gives? What is it you are missing that others seem to intuitively understand? How can you be following the proper science for fat loss and not lose fat?
Unfortunately it's because despite your best efforts, and despite what all your tracking says, you have not been in a consistent deficit for a prolonged enough time. This is an extremely difficult thing to hear, but it generally means even though you're storing less energy from food, you are still not moving enough to use all of it. Even though you feel hungry. Even though you may feel tired. Even though the world is irritating you more and more with each passing second. You are still not moving enough to use up all your stored energy from food.
So what's the one thing you need to do to see the fat loss you're pursuing?
Adapt and change your food to work relationship.
For most people, and just about everyone who runs into this problem, the underline issue is that exercise is used after or to offset eating. This is where you hear people say things like “I gotta get an extra run in tomorrow after that epic taco tuesday.” Or. “Oh I fell off my meal plan this week, this weekend is going to be a killer workout.”
The chance that you are able to work hard enough to offset the energy you have consumed is slim to none. Even when you really kick butt, that one session won't be enough.
Such thinking is fundamentally backwards. But it's not your fault. That type of thinking is what powers most of health and fitness industries. The truth is your taco tuesday should be REFUELING the work and activity you've already used.
Let's paint a picture together:
You have your last meal of the day around 7pm. You're in bed by 9pm and up the next day at 5am to get going. Before heading out you make and have breakfast. Maybe you grab something for breakfast on the go.
Now, what have you done between dinner and breakfast to warrant RE-fueling? Sleep?
Yes your metabolism works hard when you’re asleep, but do you know what your metabolism is working so hard at? It is transporting nutrients to the areas that are low and attempting to repair any damage dealt to your body from the previous day. This work is done to prepare you for activity when you wake up. You may not feel full when you get up in the morning. Your stomach may even feel empty, but your body is brimming and primed with potential energy. Your food energy is stored and ready to be used.
In order for your body to burn fat you must use all your food stores so it resorts to pulling energy from the fat on your body. If you eat breakfast now before activating that stored energy, you will start the day with MORE food based energy than you are using. Every subsequent meal or snack you have before using food based energy will increase the gap between your stored energy and the actual energy you use.
I'm not saying you have to fast for some specific amount of time, and I am in no way advocating eating nothing at all. What I am saying is if you're stuck in your fat loss journey, take a look at your average day. Make sure you move, do something physically active, or different from how you spend most of your time before each of your meals, and snacks.