Questions to ask if you’re not losing weight while in what you think should be a caloric deficit.
First and foremost, how accurately are you tracking?
A general rule of thumb is if it goes in your mouth, track it.
Also, it’s important to note that if you’re stalling, we should consider limiting packaged foods.
Anything that you can scan with a barcode feature, we’re going to be subject (up to) a +/-20% deviance in caloric values.
If you’re eating out consistently, even if your tracking, your subject to massive variance.
Tighten things up for a couple of weeks before screaming “metabolic damage”.
Second, how consistent is your movement (NEAT?)
Often in a diet, with initial drops in energy, and the increased demands of dieting alone, we tend to chill more.
90% of the time we can address the issue based on these two variables.
Once we clear those two points, we dig deeper.
Could you be re-comping?
Are you getting stronger? Ok, good.
Are your clothes fitting tighter? Ok, good.
Are you taking QUALITY comparison photos, and having either a coach or objective 3rd party assess?
Get a second opinion from a trained eye.
Are you taking measurements? If not, start doing that. Immediately.
What gets measured, gets managed. Literally.
Now, if we check all those boxes, then we consider the following.
Under this umbrella, we consider sleep, external stress (outward factors) like a job, family, dickhead bosses etc…
Intrinsic, or internal stress: dieting, training, cardio, etc..
All, when left unchecked, can lead to elevated excessive inflammatory responses, high cortisol, hormonal fluctuations, therefore water retention, throwing off-scale trends.
Once we’ve addressed these factors, only then should we consider looking at metabolic adaptation, hormonal disruption, or other metabolic irregularities.
If that’s the case, get lab work, work with a professional, and stop fucking dieting so often…
This will for most require a phase of being “uncomfortable”.
With that, being uncomfortable is where the real “progress” is made.
Take a step back, and focus on the big, long term macrocycle of your physique goals.