If you’re not losing body fat you’re eating too much food – that’s the black and white of it.

I’ve been saying this for years, it doesn’t matter what approach to nutrition you’re following you need to be in a calorie deficit to lose body fat but even though science has proved this to be true time and time again I still get some people who argue the point.

 
“Calories aren’t important for fat loss as long as you eat healthy”
 
…that was one recent response.
 
ERRRRRHHHH.
 
You’re wrong.
 
They are.
 
Normally I have to search around and send over 4, 5, or 6 different studies to prove my point. The anti-calorie supporters have none to support theirs by the way, the best they can usually do is some unsubstantiated anecdotal evidence.
 
“Well, our Doris has been eating 800 calories a day for the last 6 months and she hasn’t lost any weight – she’s still a size 20”
 
Let me tell you this ‘your Doris’ is probably fucking lying.
 
She’s not eating 800 calories a day, even if she thinks she is.
 
I’d bet my house that she’s just under reporting like this woman:
Who recorded eating about 1100 calories a day when scientific testing showed that she was actually eating over 3000 calories a day.
 
So what she thought was a “slow metabolism” stopping her losing weight was actually just her eating too much food.
 
Anyway, when I woke up the morning I came across this study
 
http://m.ajpendo.physiology.org/content/early/2017/07/31/ajpendo.00156.2017
 
Which basically reviewed all of the available scientific literature coming to the unsurprising conclusion that for weight loss the ‘calories in versus calories out’ model is supported by ALL available scientific evidence.
 
Just in case you were in any doubt that a calorie deficit is an extremely important factor for fat loss.
 
So at least now I can just send that one study to people when they try to argue that calories don’t matter.
 
Since it’s been scientifically proven that you need to be in a calorie deficit to lose fat SURELY it makes most sense to actually track your calories.
 
Like if you were trying to control your financial income that’s exactly what you’d track – the amount of money that was going into your bank.
 
So why would you do it any different with calories?
 
You’re trying to control your calorie intake so it makes the most sense to actually track your calorie intake using a tracking app like MyFitnessPal.
 
Of course, there’s other stuff that matters too if you want to maximise your results (macronutrient intake, training, sleep, stress, mental wellbeing etc.) but as the study highlights…
 
“Weight loss is primarily determined by the number of calories ingested”
 
So never lose sight of the fact that this is one of the fundamental things that you must get right if you want to successfully lose body fat.