Today, we address the elephant in the room…
‘I’ve hit a fat loss plateau’
‘My metabolism is damaged’
Granted, you do get metabolic adaptation to weight loss which can vary from person to person and cause rates of fat loss to decline.
However, there’s a more prominent issue as to why you’re not making progress…your inability to track your food accurately.
I always say, if the maths doesn’t add up…it doesn’t add up.
For example, under-reporting in large nation surveys rage from 18-54%, with some individuals under reporting as high as 70% (Macdiarmin and Blundell. 1998).
In a 2014 study by Key et al, they found that 23% of women and 14% of men under-reported their food intake. Interestingly, under-reporting was higher in the age group 30-49 years.
In a 2000 study by Cook et al, they found that 48% of women and 29% of men who were over 65 years were under-reporting.
In a more recent 2017 study by Wehlin and Lusher, they found that obese individuals who had a BMI greater than 30 were more likely to under-report compared to their leaner counterparts.
I appreciate that none of the mentioned studies involve athletes…which is an issue. However, it is something that I commonly see when I start working with athletes. They state they’re eating 1500kcal…but it’s more like 2500kcal.
But when I start digging deeper, it’s very clear to see that they forget to mention thousands of non-reported calories per week due to a lack of education or negligence….
’What do you mean a large Dominos pizza has over 2,500kcal!’
‘1200kcal for a tub of Ben & Jerry’s – WTF’
From my experience, this is where athletes go very wrong. By all means, your calorie expenditure is higher and you do need to consume more food, but not this much…
If you want to see where you’re going wrong, honestly and accurately track everything you eat and drink over the course of 7 days – I think you’ll be surprised to see how many calories you’re consuming.