When trying to drop body fat the importance of trying to diet on as many calories as possible cannot be underestimated. In my experience dropping calories too low too early makes it a lot harder further down the line, increasing your chances of hitting a plateau and ultimately falling off the wagon.
Are you in denial about your diet?
A lot of people trying to drop body fat are most definitely in this camp. If you find yourself saying I don’t eat that much yet I can’t drop body fat the chances are you are this is you.
If you have no idea how many calories you are eating yet you can’t drop fat you are in denial. There’s no point dropping your carbs yet pigging out on nut butters, cheese and other foods high in fat.
Do you need a cheat meal to stay on track with your diet? I have mixed views on this and it would come down to the individual as to which approach I take.