Have you been struggling to lose fat despite asking your self Why Am I Not Losing Weight When I Exercise And Diet ?
There are always exceptions, but if you’ve been trying to lean down and aren’t making any real progress despite feeling like you’ve tried everything, the answer is probably the simplest and most obvious one that is staring you right in the face…
Your overall daily calorie intake just isn’t as low as you think it is.also have a look at this article 6 Reasons You Are Not Losing Weight on a Low-Carb Diet
You might think you’re taking in, say, 1800 calories a day, but I can almost guarantee that if you’ve been consistently failing to lose weight, you’re actually consuming quite a bit more than that without even realizing it.
I’ve been doing fitness coaching in some form or another for over a decade now, and I can honestly say that in almost every case where someone tells me they can’t lose fat despite being on a “low calorie diet”, it turns out they were never even on a low calorie diet to begin with.
When I sit down with that person, break up their entire day step by step, and then add up all the calories they’re actually eating, they’re usually landing pretty close to their calorie maintenance level as opposed to a calorie deficit.
And make no mistake – without a consistent calorie deficit in place, you quite simply are NOT going to lose any noticeable amount of body fat.
It doesn’t matter how “healthy” you eat throughout the day or if your diet is made up of nothing but lean protein, high fiber carbs, fruits, vegetables and healthy fats…
Fat loss is only going to occur at a significant rate if the number of calories you’re burning is greater than the number of calories you’re consuming over a consistent period of time.
If your calorie intake is right on par with your calorie expenditure, your body has no need or incentive whatsoever to burn its stored body fat in order to obtain a source of energy.
This is the most fundamental baseline factor in your entire fat loss plan, yet most people simply don’t put forth enough effort to properly monitor their eating habits and ensure that they are in fact in a calorie deficit.
There’s actually a fair amount of research available on this topic as well, and the consensus is quite clear…
When people on a weight loss diet are left to their own devices, they’ll very often under-report their calorie intake, and by a pretty significant margin.
If you want to know the Best Way to Lose Body Fat? Then read this how to lose fat
6 Common Reasons Why You’re Not Losing Weight
- You’re Not Keeping Track of What You’re Eating
Basically you are eating to much calories without noticing or without tracking.
Solution is keep a food diary
- You’re Not Eating Enough Protein
Protein is the single most important nutrient for losing weight.
Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking.
- You’re Eating Too Many Calories
A large number of people who have trouble losing weight are simply eating too many calories.
You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount
If you are not losing weight, you should try weighing your foods and tracking your calories for a while.
Here are some helpful resources:
- You’re Not Eating Whole Foods
Food quality is just as important as quantity.
Eating healthy foods can improve your wellbeing and help regulate your appetite. These foods tend to be much more filling than their processed counterparts.
Keep in mind that many processed foods labeled as “health foods” aren’t really healthy. Stick to whole, single-ingredient foods as much as possible.
- You’re Not Lifting Weights
One of the most important things you can do when losing weight is to do some form of resistance training, such as lifting weights.
This can help you maintain muscle mass, which is often burned along with body fat if you are not exercising.
Lifting weights can also help prevent metabolic slowdown and ensure that your body stays toned and muscular.
- You’re Not Doing Cardio
Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise which increases your heart rate. It includes activities such as jogging, cycling and swimming.
It is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful “visceral” fat that builds up around your organs and causes disease.
The bottom line is that if you’re trying to lose body fat but aren’t seeing results, you simply need to be honest with yourself and recognize the simple fact that you’re probably just over-eating.
Fat loss is not nearly as complicated as most people make it out to be, and it’s really just a matter of creating and sustaining a calorie deficit over time.
Combine that with 3-4 weekly weight training sessions and some additional cardio, and you’ll be well on your way to consistently dropping fat every single week
If you found these tips helpful, make sure to get your personalized training, nutrition and supplement plans just sign up for my online coaching
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.