"I'm in a calorie deficit but I'm not losing weight."

No, you're not.

I'm not going to sugarcoat this.

If you're not dropping weight, you're not in a deficit. You might be eating less than before. But if the scale isn't moving, the maths doesn't lie.

This is one of the most common questions I get asked.

Here are the other nine:

1. What do you personally eat?
2. How many meals should I eat per day?
3. How do I eat out and still get lean?
4. What should I eat when I'm travelling?
5. How many calories should I eat?
6. How do I eat more protein?
7. I don't have time to prep food - what do I do?
8. I'm hungry but not losing weight - what's going wrong?
9. What's the best diet?

I answered all 10 in under 10 minutes in the podcast episode below.

No guru nonsense. No magic answers. Just brutal straight talk.

A few highlights:

On meal frequency: There's no right or wrong. I've gone from six meals a day to two meals plus a shake. The only question is - what will you actually stick to?

On eating out: You have no choice but to forward plan. Pick your menus in advance. Manipulate your calories across the week so you've got buffer on the days you need it.

On "the best diet": If it has a name, you're probably on borrowed progress. The best strategy is the one you'll actually follow.

On hunger: If you're hungry but not losing weight, you're probably eating hyper-palatable food - processed, high sugar, low volume. It takes seconds to eat but leaves you wanting more. That's the trap.

Kirk

P.S. If you want to know where your nutrition is actually falling short - and what to focus on first - take the Built To Last Assessment. It takes less than 3 minutes.

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