Accountability Addict Coach Bethany Dawn

What are we even doing?!!!

Has anyone ever broken it down for you to understand why you aren’t losing body fat, even if you train 2-3 days a week and “think” you aren’t over eating?

Here’s a real life example…

This individual can train consistently yet fail to lose body fat because they are not in a caloric deficit.

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Scenario: Active Adult, Late 30s

Profile
• Height: 5’8”
• Weight: 170 lb
• Exercises 4–5x/week (strength + cardio)
• Goal: Fat loss

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Estimated Energy Needs
• Basal Metabolic Rate (BMR): ~1,500 kcal
• Daily Activity + Workouts: ~800 kcal
• Total Daily Energy Expenditure (TDEE): ~2,300 kcal

To burn fat, intake generally needs to be below ~2,300 kcal/day. (SPECEFIC MACROS ARE INDIVIDUALIZED TO THE PERSON & WILL REALLY NARROW YOUR EXACT INTAKE DOWN)

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Example Day: “Healthy” but Overeating

Breakfast
• Avocado toast (2 slices sourdough, avocado, olive oil): 500 kcal
• Latte with whole milk: 200 kcal

Subtotal: 700 kcal

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Lunch
• Grilled chicken salad
• Chicken breast: 200 kcal
• Olive oil dressing (2 tbsp): 240 kcal
• Nuts, cheese, dried fruit: 200 kcal

Subtotal: 640 kcal

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Snack
• Protein bar: 250 kcal
• Handful of almonds: 200 kcal

Subtotal: 450 kcal

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Dinner
• Salmon (6 oz): 360 kcal
• Rice (1.5 cups): 330 kcal
• Roasted vegetables with oil: 200 kcal

Subtotal: 890 kcal

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Evening Snack
• Greek yogurt + honey: 200 kcal

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Total Daily Intake

~2,880 kcal

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Why Fat Loss Does Not Occur
• Calories burned: ~2,300 kcal
• Calories consumed: ~2,880 kcal
• Daily surplus: ~580 kcal

Even with regular workouts, this person is in a surplus, not a deficit.

Over time:
• ~500 kcal surplus/day ≈ 1 lb of fat gain per week
• Fat loss is physiologically impossible without a deficit

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Key Takeaways
1. Exercise does not override excess intake
2. Healthy foods can still create a surplus
3. Liquid calories, oils, nuts, and portions are common culprits
4. Fat loss requires:
• Caloric deficit
• Adequate protein
• Consistency over time

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