5 Reasons You Are Not Losing Body Fat

If you struggle to lose bodyfat, you may want to check in with yourself in these areas:

Inadequate Protein

Protein plays a major role in weight loss with studies showing higher protein diets (25-30% of total energy intake) facilitating fat loss. Adding 30g of protein at each meal through the day may help sustain lean body mass, fullness, and reduce mindless snacking.

Not Lifting With Progression

Progressive strength training with a focus on multi-joint exercises may help lose fat and build muscle. The more muscle we can preserve (or build) while in a caloric deficit, the more influence it will have on body composition.

Stress and Sleep Deprivation

When we are stressed, we release a hormone called cortisol. Acute increases in cortisol are normal, as they help us manage small stressors such as training. Chronic cortisol elevation from physical/emotional stress, sleep deprivation, prolonged undereating or excessive cardio, for example, tends to become problematic as it can breakdown muscle tissue and preserve fat. Having tools to manage stress is key.

Undereating

More often than not, chronic undereating is one of the most common reasons I see women not losing body fat. I know it may counter EVERYTHING you thought you knew about weight loss. However, if we are eating in a calorie deficit for TOO long, the body down regulates metabolism and specific hormones (which can put a massive halt on fat loss). We need periods of eating higher calories too!

Inconsistent on Weekends

Being overly restrictive with calories or meals during the week leading to overeating on the weekends can be a culprit of inconsistency. Stopping and starting plans when motivation dips because the scale is not moving as fast you would like is another common example. I teach you how to sustainably eat wholesome foods (and treats) you enjoy with less focus on scale weight and more so on non-scale victories and workout performance.

If you struggle with any of these, apply for my nutrition coaching today! Let me help you remove the guess work.