Genetics, carbs, hormones, insulin levels, sugars, fat, eating after 6pm, slow metabolism the list goes on and on for reasons why you think you’re not losing weight.
But in reality there is only one reason.
And that is that you eat too much for the amount you move. No matter how much you think you are in a deficit if you aren’t losing weight you are just consuming too many calories somewhere.
You may have a slightly slower metabolism, you may not have the best genetics, or you may have a higher amount of fat cells.
But if you were eating in a calorie deficit you’d still be losing weight.
Its a hard pill to swallow and realise but it is the truth.
Somewhere in your diet too many calories are slipping in compared to the amount you move, it may be on the weekend, it may be through liquids. You need to find where it is and address it to start seeing results.
The quicker you accept this and take action the quicker you will see results, feel happier and more confident.
Calories are units of energy that you burn every single day, so to lose weight you must burn more than you store, to gain weight you must store more than you burn.
For some people it will take more effort to burn calories, due to hormones, low levels of muscle mass, activity levels but calories in vs out dictates overall results.
There isn’t just one way to create a calorie deficit either there are many ways.
Here are two examples:
The first thing I recommend trying is increase your activity level wherever you can. This is the best way to try burn fat as it doesn’t mean sacrificing food.
Parking further or walking to the shops.
Taking the stairs not the elevator or escalator
Train more times per week.
Go for a walk on your lunch break.
The more calories you burn, the more you can get away with eating (in moderation).
Another way is to slowly cut down your portion sizes, don’t cut foods from your diet, this will lead to failure. By simply reducing the amount of foods you currently eat is enough to create more of a deficit.
Instead of having four slices of bread a day have two.
Instead of having eight biscuits at lunch have four.
Instead of having two sugars with every hot drink have one.
These small changes really make the difference and lead to big wins in fat loss.
Do not drastically slash your calories and pursue a low calorie diet, this will lead to your bodies functions to slow down and make you burn less calories.
When you starve your body of enough calorie adaptive thermogenesis kicks in, which is a built in natural response to slow you down.
It will shut down your reproductive system in order to burn less calories.
It will burn through muscle so you burn less calories everyday.
Then once you start eating normally again you pile on weight quicker.
The effects of adaptive thermogenesis are reversible but you do not want to enter it.
Take a slow and steady approach by dropping your calories by 100-200 at a time until weight loss stalls then repeat the process.
Get in the gym or purchase some weights for at home, build some lean muscle tissue and get stronger to keep your metabolic rate high.
Following this approach will make you happier as well as healthier.
If you need help or assistance with the above I offer a weeks free trial so you can learn from me, how to exercise and how to fuel your body for fat loss and build strength.
All you need to do is email me at firstname.lastname@example.org to book your one weeks slot.
It’s free, what have you got to lose? …… other than body fat and wasted hours in the gym and kitchen doing the wrong things.
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