So this is the single most common thing/question that happens or comes up during the weight-loss journey
So what we unequivocally know, is that in these cases, it’s almost always (like 99%+) that the person is consuming more calories than they think they are… subconsciously.
Which doesn’t at all mean that you’re lying, far from it… it means there are calories slipping in somewhere that aren’t being tracked that you’re most likely unaware of
Keep in mind, this is normal for almost EVERYONE (myself included)
Now, the most common reason for this is when calories are severely restricted & too low to stick too, which then leads to hunger (which sucks) which leads to us subconsciously finding a way to get more calories without realising we’re doing it.
Here’s what I do most of the time for people when this happens… I get them to up their calories.
Sounds counter intuitive right?
How can someone not losing on 1500, lose on 1700?
Well, again the massive restriction causes subconscious consumption of calories due to the deficit being so big & the hunger that comes with it.
So the 1500, is probably more like 1800
If we up the target from 1500 (which isn’t working) to 1700, the restriction goes down, hunger goes down & adherence goes up, which means weight goes down.
Trust me, I know this inside out & have seen it literally HUNDREDS of times, over & over again
& keep in mind this is something that you’re most likely unaware of & that your body is doing rather than your brain.
Here’s what I’d do:
Have a break for a week or two… or loosely stick to around maintenance calories, give your brain & hunger a rest & let some hormonal responses re-boot
Then when you go back into it, start off with a moderate deficit & only drop food when/if you need to
Also, try to have a good think & identify where other calories might be slipping in under the radar… if you can identify them, you can control them
PS - before anyone mentions metabolic adaptation… that is a real thing, but if someone is in the position when they still have a lot of excess body fat, they won’t reach such a low level, even super ripped, single digit body fat level people rarely reach this low level.
PPS , you might be losing fat that’s just not showing on the scale… water/glycogen etc, are you taking a waist measurement?
PPPS - when you say ‘some days over, some days under’ I’d bet my mortgage that if you looked at the total weekly calories, you’d see a different daily average