The Only Reason You’re Not Losing Fat
If you’ve been working out, eating healthy, and trying really hard, but still can’t get lean?
There’s only one reason: You’re eating too many calories.
That’s it. Not your age. Not your hormones. Not your metabolism suddenly “broken.” Those things can make fat loss harder, sure. But they’re not the reason the scale isn’t moving. It all comes down to energy balance. If you’re not eating fewer calories than you burn, fat loss can’t happen.
And the reality? Most people are eating far more than they think.
Why Almost Everyone Underestimates Calories
Research shows people underreport how much they eat by 30–50%.
Even dietitians. Even trainers. Even people who swear they’re “only eating 1,200 calories.”
In one study, participants said they were eating 1,500 calories per day. When researchers tracked their intake, the truth was closer to 2,400. That’s almost a 1,000-calorie gap—the difference between steady fat loss and slow weight gain.
Here’s the math that matters:
Roughly 3,500 calories = 1 pound of fat.
Overeating by just 200 calories a day adds up to 1,400 per week.
Do that consistently and you’ll gain 10–12 pounds of fat a year—without realizing it.
That’s how fat gain sneaks up. It’s not usually from binging on pizza or wings. It’s from “healthy” foods, portion creep, or small extras you don’t track.
Donnie Was Doing Everything Right (Except For One Tiny Mistake)
Donnie trains extremely hard, eats clean, and gets a lot of movement in. Yet his weight was climbing, and he was confused.
Here’s what he texted me:
“Good morning sir. Weight is going up. I’ve been super consistent with workouts and protein.
Yesterday’s food:
3 eggs, 4 slices of turkey bacon, strawberries
Lunch: 2 oz pulled pork, 2 oz rotisserie chicken, 1 cup rice, salad
Dinner: 6 oz lean ground beef taco meat, sprinkle of cheese, 1 tbsp sour cream, salad
Pounding water. Taking my krealklyn pills. Only carbs are rice post workout and fruit (grapes, apples, strawberries).”
On paper? Looks solid. But here’s what’s hidden between the lines:
Rotisserie meats like pulled pork and chicken are often higher in fat than expected. Skin, marinades, and cooking methods mean those 4 ounces might carry 2–3x the calories he assumed.
Cheese and sour cream look harmless in small amounts. But they’re calorie dense. Even “light” portions add 150+ calories without much volume or satiety.
And remember—Donnie isn’t just aiming to “eat healthy.” He’s chasing aggressive fat loss—3–5 pounds per week. That requires a very tight deficit. Foods like pork, cheese, and sour cream aren’t “bad,” but they make hitting that kind of target nearly impossible.
The problem wasn’t effort. It was awareness.
How to Fix It
If you want to stop spinning your wheels, you need precision. Not forever, but long enough to get the truth.
Step 1: Track Everything for 30 Days
Yes, with a food scale. Yes, it’s annoying. Yes, it works!
For one month, log everything that goes into your mouth—measured, not guessed. This will feel tedious. But it will open your eyes to the real calorie math of your life. You’ll discover that “a spoonful” of peanut butter is 200 calories. That “a splash” of olive oil is 120. That your nightly wine is 150–300 on its own.
Once you see it? You can’t unsee it.
Step 2: Identify Your Calorie Bombs
Healthy or unhealthy—some foods pack way more calories than you think. And they add up fast.
Common ones:
Oils, dressings, nut butters
Cheese, sour cream, avocado
Rotisserie meats, pulled pork, sausage
Granola, trail mix, protein bars
Smoothies, juices, alcohol
None of these are “bad.” But if you’re trying to lean out? They’re landmines.
Identify which ones sneak into your diet most often—and cut them back or swap them for lighter options.
Step 3: Add More of the Good Stuff
The easiest way to feel full while losing fat isn’t to white-knuckle your way through hunger—it’s to load your diet with high-volume, low-calorie foods:
Fibrous fruits and veggies: broccoli, peppers, berries, apples, cucumbers, carrots
Lean proteins: chicken breast, turkey, egg whites, lean fish, low-fat Greek yogurt
High-volume carbs: potatoes, rice, oats in controlled portions
These foods let you eat more food weight with fewer calories.
You’ll feel satisfied, you’ll control hunger, and you’ll make it possible to stick to a deficit without feeling miserable.
Final Word: Knowledge Is Power
Here’s the truth: trying to lose fat and failing sucks.
You work out. You eat “healthy.” You sacrifice. And the scale doesn’t move. That frustration drains your motivation. But once you understand what’s really happening—once you can see your actual intake—you’re free.
If you’re making progress? Awesome. You know why.
If you’re not? You know exactly why—and exactly what to adjust.
Fat loss feels like pin the tail on the donkey when you’re guessing—spinning, blindfolded, and hoping you hit the mark.
But once you see the truth, it’s as straightforward as piecing together a puzzle.
So, get to work!
Best,
John
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
