FAT LOSS TROUBLESHOOTING. 

Step by step process of working why you're failing to achieve fat loss, plus an explanation of what "metabolic slow-down" is, and what it means for your fat loss & health.

Click the link for the full blog post www.macabolic.com.au/blog/2020/3/10/fat-loss-troubleshooting-step-by-step-podcast-amp-blog Summary below. 

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Work down the list of steps. Start at the top.  1. Be sure you're actually NOT progressing first. 

-Consider limitations of assessment methods, subjective thoughts & feelings, time frames, and expectations.  Reframe your thinking from 'why is 'the diet' not working', to ' why is an energy deficit not present'.  2. Critically self evaluate diet adherence.  -Are you actually eating as little as you think?  -Consider averages, variable control, & 'the little things that add up', to cancel out a deficit.    3. Have you overestimated your Calorie requirements? -Do you burn fewer Calories than you predicted? -Are your Calorie demands to maintain weight simply lower than predicted?   4. Finally, consider the possibility of 'increased energy efficiency'. (Metabolic slow-down) -Prolonged 'energy deficiency', can result in a reduction in 'human energy usage(energy out) as a human survival mechanism. Which can make creating an energy deficit difficult and/or no longer feasible/a good idea.  -Effects of 'energy deficiency' are not desirable for fat loss, health, performance, and wellbeing in the safe modern world.  You can't just continue to 'eat more and do less', so instead 'eat more'. Understandably this can challenge the validity of 'energy balance' if you don't understand the fact that  'Calories in versus Calories out' is not a static model. It's dynamic and full of ever-shifting variables.  Temporarily 'eat more' to establish normality, optional function and therefore ideal energy usage. Soon after re-create an energy deficit for 'easier', more healthful fat loss results.