It’s important to know that if you want to lose fat, you must be in a caloric deficit. And if you want to gain muscle, you must be in a caloric surplus. Consistency is key!
I hear daily, “I eat clean, but I’m not losing any weight!”. Regardless of the food you are eating, you have to track your portions with precision because it is so easy to over eat healthy foods. While you may be eating “healthy foods” on a daily basis, the size of those foods can vary greatly, which can ultimately make a huge impact on your progress because of your calories fluctuating from day to day.
So for example, if today your apple weighs 105 grams, you’re eating a total of 14 grams of carbohydrates (56 calories). But if your apple tomorrow is 352 grams, you’re eating 49 grams of carbohydrates (196 calories), which is more than triple what you ate yesterday causing an inconsistency in what you’re putting in your body. Over time, these 140 calories could make a significant difference in your weight loss goals, especially during a competition prep.
If you're eating "healthy" and not losing weight, try tracking your intake for a week and see where your calories and macros are before just giving up and saying, "I can't lose weight!".
Once you know how many calories you're consuming, you can adjust them from there based on your goal. If you are serious about losing weight, you want to track everything you eat with accuracy.