You're eating right and exercising, but the scale won't budge. The problem is that you're not eating enough calories to lose weight. How long have you been doing it? Is it the same thing every time, or have you tweaked it over the weeks/months/years? What helped you get started? See how much food or how many calories you need to eat to lose weight fast and then maintain your weight after reaching your weight loss goal. Have you ever wanted to lose fat without losing any weight? Or maybe gain muscle without actually gaining weight? Here's the truth about how to do it. Reasons You're Failing To Lose Fat. Oh no. I’ve done everything right, but it’s still not working for me. Why am I not losing weight???”I hear it so often that it’s beginning to haunt my dreams. Tons of people who are consistently failing to lose weight despite telling me that they’re doing everything right. How can this be? I’ll tell you how. In fact, to help you solve this problem once and for all, I’m going to give you a list of 1. You’re Eating Too Many Calories. Are YOU making these weight loss mistakes? The ten most common slimming misconceptions revealed (and it's time to quit 'low fat' foods) Nutritionist Nichola Whitehead. Here’s how it works, folks. Everything we do burns calories, and everything we consume (minus obvious stuff like water) contains calories. Now, if the amount of calories being consumed is consistently greater than the amount of calories being burned, we gain weight. This is known as a caloric surplus, and it forces the body to store these left over calories in some form for later use. That form is most often body fat. The good news however is that the opposite of this scenario has the opposite result. Meaning, if the amount of calories being consumed is consistently less than the amount of calories being burned, we lose weight. This is known as a caloric deficit, and it forces the body to burn some alternative fuel source for energy instead. That source is most often body fat. What I’ve just described is the scientifically proven and always true energy balance equation commonly summed up as Calories In vs Calories Out. So if you’re not losing weight. I skim articles all the time, too. So just in case you missed it, here’s your chance to go back up and read the first item on this list. It’s kinda important. Maybe You Didn’t Hear Me: YOU’RE EATING TOO MANY CALORIES! What, you thought I was joking? The reason you’re not losing weight is because you eat too much. A caloric deficit is the one big requirement here, and you simply don’t have one. I Know You Were Hoping For Other Reasons, But There Aren’t Any. Sorry to disappoint you, but there’s no big secret being hidden from you or any little tip that you’ve somehow missed. You’re just not creating the required caloric deficit. Too Many Carbs After 7. PM Is Causing. Above all else, weight control and body composition really do revolve around calories. Eat more of them and you gain weight, eat less of them and you lose weight. Taaadaaa! And yes, I know you’ve probably heard otherwise. I get that you’ve probably seen some person claim that the key to weight loss is everything from carbs, to fat, to avoiding certain food groups, to eating 6 small meals per day, to not eating after a certain time at night, to only eating healthy “clean” foods or magical superfoods, and on and on and on. That’s all bullshit. Truth is, the key to weight loss (and weight gain) is and always will be calories. Anyone who disagrees is an idiot who should be ignored. And the product they are likely trying to sell should be avoided, too. So while a lot of this other stuff definitely matters in terms of overall health and still definitely plays an important role in helping you improve your body, it’s always a distant second to calories when it comes to weight loss or a lack thereof. More about this here: The Truth About Fat Loss. You’re counting calories and eating healthy and you know for sure that you’re eating the right amount that you need to eat in order to lose weight. Yet, you’re somehow still not losing weight. Well, guess what? You’re wrong. Underestimating. If there’s one thing damn near every nutritionist and diet professional can agree on, it’s that people trying to lose weight almost ALWAYSunderestimate how many calories they are actually eating. It happens all the time, and various weight loss studies prove it. Some people underestimate the quantity of food they consume (like thinking you ate 1 serving when you really ate 3 or 4), while others underestimate the amount of calories it contained (like thinking a meal was 5. Some underestimate both. Mistakes And Under- Reporting. In fact, many people just screw up during the serving size measuring process and take significantly more than they think they’re taking. Leigh Peel shows a few examples of this right here. Many other people just think there are certain “free” foods they can eat and not count. As if the calories they contain are magic calories that somehow don’t matter? In reality, they matter just like any other calories matter, and they can add up pretty quick. Count everything. And don’t forget the people who eat “tiny” amounts of something here and there and assume it’s so insignificant that they don’t even need to bother counting it. The calories from that sort of thing adds up pretty quick, too. Once again, this is all stuff that is seen over and over again, and it commonly ends up accounting for hundreds or sometimes even thousands of accidental “I- didn’t- even- realize- it” calories. I actually show a typical real world example of this kind of thing right here. Hell, many people just flat out lie about how much they are truly eating. Because they’re apparently too embarrassed to admit what they eat (even to themselves), yet not too embarrassed to be and stay fat as a result. You’re Unknowingly Getting It Wrong Somewhere. Now I’m not accusing you of being an underestimater, or a bad measurer, or a liar, or someone who’s just bad at counting. I’m just telling you the facts. And the fact is, weight loss always happens when a caloric deficit is present. So if you claim to consistently be eating the right amount of calories yet still aren’t losing weight, then you’re simply not in a caloric deficit and had to have screwed something up somewhere. You’re exercising like crazy and burning tons and tons of calories through cardio and weight training and are therefore in the caloric deficit you need to be in for weight loss to occur. Yet, for some unknown reason, you’re still not losing weight. What could it possibly be? How’s that for a recipe for disaster? So you know the “tons” of calories you assumed you’ve burned doing cardio? Yeah, that didn’t actually happen. Based on all of the research I’ve seen, an average person doing a typical form of cardio at a typical intensity will burn around 7- 1. Think about that the next time you assume 3. It won’t. Not to mention, another big problem with overestimating calories burned is that it gives people the false mindset of “Oh, I was on the elliptical for 2. I can surely afford to eat this extra 1. You MIGHT Be Gaining Some Other Form Of “Weight”Okay, you got me? Well, it could be that you ARE in that required caloric deficit and you ARE losing fat, but you happen to be gaining something else that is counterbalancing your weight. See, even though we often use these words interchangeably, there’s a difference between weight loss and fat loss. Fat loss is always fat. Weight loss however can be fat, muscle, water, glycogen, poop or all of the above. And since most people only monitor their fat loss by monitoring their weight on the scale, your true progress can be temporarily hidden (this is extra true for women on a monthly basis). This is why it’s a good idea to do more than just weigh yourself. For example, take measurements, take pictures, and get your body fat percentage measured. Of course, the difference between “weight loss” and “fat loss” doesn’t change the calories in vs calories out equation. Nor does it change the fact that a caloric deficit is still the one and only requirement here. It just means that it’s possible to lose fat while gaining something else, and it can make it seem as though you haven’t lost any. BUT. Meaning, if week after week is passing and you’re still not losing any weight, it’s HIGHLYunlikely that you just so happen to be simultaneously gaining some other form of weight (like muscle) this consistently. Instead, it’s MUCH more likely that you’re just eating too many calories, not creating a caloric deficit, and are just not losing any fat, period. I cover this weight loss plateau myth in detail here: Muscle Weighs More Than Fat? Speaking of which. The Dreaded Weight Loss Plateau? If so, you’ve hit the dreaded weight loss plateau and that can only mean one thing: you’re still eating too many calories. There’s a few reasons for why this happens and why it’s so common, but it would honestly take its own article to fully explain (don’t worry, it’s on my to- do list). But the gist of it is simple. Eat a little less (or burn a little more) and you’ll magically break that plateau. This is one of those subjects that’s going to need WAY more than a quick mention in an article to properly cover. Hell, it’s going to need a full article of its own just to define what it actually is and isn’t. Most people using this term have no clue. Fortunately, I’ve recently written that article and I highly suggest checking it out (after finishing this one, of course): Starvation Mode: Is It a Myth or Is It Real? For now, allow me to briefly summarize the two most relevant points I make in that article. First, the people who think they aren’t losing weight because they are “in starvation mode” are wrong. Instead, they are just failing to lose weight due to one of the reasons we already covered (e. The solution of course is to fix your diet and training program, actually stick to it, and make sure the one and only thing you need to be doing (creating a caloric deficit) is actually being done. 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