7 harsh truths that explain why you're not losing fat👇 https://t.co/jjId2Amzgk

#1. You're too impatient

A weight loss plateau and a fat loss plateau are two different things.

Many things influence your weight and the scale will jump around a lot from day to day.

It all comes down to:

- How much water you're holding
- How much food/poo you're holding

Many things can influence water retention and speed of digestion:

- Water intake
- Carb intake
- Fibre intake
- Protein intake
- Salt intake
- Stress
- Sleep
- Training
- Food volume per calorie

and more

You're not necessarily in a fat loss plateau just because the scale hasn't gone down in a week.

This is why you need to also be taking regular measurements (particularly waist) and taking pictures.

Looking leaner, measurements down & clothes fitting better?

Then it's all good!

If there's no change to those various metrics over 3 weeks or more, THEN you are not just in a weight loss plateau...

You're in a fat loss plateau and you need harsh truth #2...

2. You're not in a calorie deficit.

You can't lose fat without a calorie deficit.

Fasting, keto, carnivore, etc. all work the same way:

They make it easier to create a calorie deficit without tracking calories.

BUT it's still possible to eat too much (easily done)

The best app to track macros is Macro Factor.

It adjusts your numbers as you go to get you to your goal on time and it's a delight to use.

Use code ROBNBF during setup for 14 days free.

Tracking & eating in a deficit but still not losing weight over multiple weeks?

Then...

#3. Your tracking is crap.

There are times when you have to estimate and eyeball servings.

That should not be all the time.

When you ARE in control of your own servings you should be weighing and measuring everything accurately with digital scales to ensure maximum accuracy.

#4: You don't burn as many calories as you think

Maybe your tracking is accurate but you're tracking to the wrong number.

You might think you're moderately active when you're actually sedentary.

That's the difference between a calculator giving you 2,000 or 2,500 calories

#5. You're not active enough

When you've been in a calorie deficit for a while, your body will start to downregulate your movements and make you lazy to save energy.

You could easily do 50% fewer steps than you were at the start.

Make sure you track steps and keep them high.

#6. Your cheat days are ruining progress

Are you having weekly "one offs" where you let loose and think "one day won't matter"?

Well it does.

You could accumulate a deficit of 3,000 calories across 6 days only to completely undo it on the 7th day when you "treat yourself".

#7. You eat too much crap

In theory you will still lose weight even if you eat crap if you incorporate it into your calorie deficit and you hit the numbers you need to.

But it's making it harder for yourself.

Highly processed foods don't require as much energy to digest - you don't get any of the calories back through digestion.

You'll also be hungrier and have more cravings as the food doesn't take up as much space per calorie and they're addictive and hard to stop eating.

Bonus tip:

If you're losing weight without resistance training you're losing fat AND muscle.

If you struggle to find time for training, you need this program:

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If you found this thread useful, retweet the first tweet below to help someone else lose fat!

Follow me @Rob_NBF if you want to get in shape with less time.

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Dad to 2 with 1 on the way. I help dads become superheroes to their kids with a simple nutrition philosophy & workout programs that take less than 60 mins/week.

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