No matter how diligent you are with your dietary adherence, there tends to come a point for many of us where fat loss begins to grind to a halt. But, why?

You were told that all you needed to do was eat less/move more to achieve a "calorie deficit”, but it’s no longer working. Are you broken?

This is the TL;DR version of Why Fat Loss Stops…

1. Adaptation - Homo sapiens has been around for quite a while and has evolved to deal with countless environmental stressors. One such adaptation is energy conservation in times of food scarcity. These adaptations include conscious behavioural modifications (too lazy to get up and walk to the shop, taking the car more often, etc.), subconscious behavioural modifications (less fidgeting, blinking, and other spontaneous bodily movements), and cellular adaptations (mitochondrial efficiency, reduced heat production). The end result is, very simply, less total energy expenditure, shifting the energy balance equation more toward an energy surplus, reducing your energy deficit.

2. You Are Smaller - Although this should be obvious, it’s often forgotten. If you are riding a smaller human meat vehicle, you no longer require the same amount of fuel. This is particularly the case for those who have lost as much as 10, 20, 30+% bodyweight. The end result is lower energy expenditure, even if that bodyweight has been solely body fat.

3. Inaccuracy - This is one that sneaks past many of us. You are eating “2000 calories”, but that’s just what is tracked. If you are having a bite of a biscuit here and there, not measuring your nut butter, sipping on 8 cups of tea per day and ignoring the milk, etc., these minor deviations can accumulate. While this may not be a big deal in isolation (depending on the extent of the deficit), they can certainly be more meaningful when the other variables are already at play. This can also include days where you are just “YOLOing” it, but that’s a bit more obvious; if you are binge-eating every week, then that’s fairly self-explanatory.

4. Training - This is generally more obvious, but it’s very common for people to slack on training a little more when they are dieting. Their intense resistance and conditioning sessions turn into haphazard sessions. You no longer really push yourself as much, nor do you voluntarily engage in those additional sessions you used to do when you were eating more. This isn’t relevant for everyone, as some people train even more when in a deficit, but we have seen this in some individuals.

Losing fat is hard, especially if you’ve got a lot of it to lose. But, the more knowledge you have of what variables can facilitate or inhibit your success, the more control you have over the situation. Whether it be an additional reduction in calories, more conscious effort to walk throughout the day, or tighter calorie tracking, you should have some option to continue moving in the right direction. 

 

Image Featured: Shane Nevin (Online Coaching Client)

The fantastic Danny Jenkins 🤝

A picture speaks a thousand words, and both of these tell quite a story. Over 18 months, Danny worked his ass off; there’s no other way to say it!

The pictures don’t even tell the whole story. During this time, Danny has developed not just physically, but has taken strides forward as a person. It’s a bit of a cliché, but having the right mindset is half the battle.

Well done, Danny 👏🏼

 

 

The resources listed are simply resources that are likely to be educational and thought-provoking. It does not mean that we endorse every point made by any of the authors listed in either this newsletter or any of those to follow.

 

Book*: Hormonal Contraception & Athletic Performance - Lyle McDonald