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Are You Struggling to Drop Body Fat?

So, you have been trying to shift a little extra body fat recently and you believe you are

doing everything right, yet nothing seems to be happening! This can be very frustrating and may even have you questioning if you should give up on your goal altogether! I have been there myself and I understand how disheartening it can be when you feel like you’re at a standstill and all your efforts are wasted! There are a couple of reasons why you maybe experiencing this and I’m going to explain a couple of them:

If your goal is to drop body fat, then it is essential that you are putting yourself into a calorie deficit. What this means is you are consuming LESS calories required to keep your body weight the same which overtime should result in fat loss. However, if you find that your body is not dropping any fat then it means you are not in a deficit. People often underestimate their total calorie intake and may not factor in calories from liquids, oils, dressings, sugar.

Portion size is also an important factor to consider, it’s all well & good cooking a healthy & nutritious meal and feeling like you are “being good” but what if your portion size is double what you should be consuming, that means double the calories & an unlikely chance you are in a deficit

Tracking calories is a great way to monitor how much you are consuming and if you are sticking to your plan to drop fat. If you are hitting your calorie deficit intake each week then you should be dropping fat, however we can sometimes forget/don’t track every bite throughout the day. Picking at food and taking bites here and there will increase your calorie intake and could easily push you into a surplus, therefore you will not be dropping any body fat. If you are tracking in order to hit a fat loss goal then it is super important that you account for every bite throughout the day

Sleep pattern and overall body rest could be a factor as to why you may be struggling to drop the extra pounds. When we are lacking sleep and rest, we tend to reach for more sugary, less nutrient dense foods for that energy hit but these foods often tend to be high in calories. Lack of sleep may also affect the bodies energy supply which may result in missing workouts and exercise due to fatigue

Overestimating your energy output could be a factor as to why you are not dropping any body fat. If you train in the gym a couple of times a week for 30-45 mins yet the rest of your days are very sedentary then your TDEE (Total Daily Energy Expenditure) will be relatively low. The more you move your body the more energy output you will require and the higher chance you will have of dropping fat. Maybe some light mobility work in the evening, walks at lunchtime or even some active rest on days you are not in the gym may help further with those fat loss goals.

Like anything, it is what we do repeatedly over time that will bring about the best results! The more accurate and consistent you can be with your tracking and healthy food choices and the more daily movement you can include the higher chance you will have at hitting those fat loss goals!

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