9 Reason's Your Not Losing Weight
1. You’re eating too many calories
This should be pretty obvious to most people, but there are still those who are claiming that you can eat all you want as long as you avoid carbs.
That’s just not true. At the end of the day you need to eat less. It’s really simple
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2. You’re Not Eating Enough Calories
But John you've just said I'm eating too much....now you say I'm not eating enough?
Some people can diet too hard and in turn basically shut off their metabolism.
When you cut calories too low your thyroid will shut down and losing fat will become very difficult.
If your training hard then there's no way you should be on less than 1200 a day and that's on the very low end for a light person.
If you did want to lose weight but don't know how many calories to eat try this;
We'll base this on someone who is 160lbs
Your weight in pounds x 12 =1920
Then take that number and multiply it by 75%, this would =1440
This would be our calories for the day.
Nothing is set in stone but this is a good number to start with.
3) You’re Looking for the Quick Fix or Latest Celebrity Diet
How long did it take you to put on that weight?
How much time and effort went into it?
How many rubbish meals did you have to eat and how
many training sessions did you have to miss?
Add all that up and you’ll get an estimate of how long it’s going to take you to lose that fat.
There are no quick fixes. That kind of crap doesn’t work and you always rebound and gain the fat back later. The only thing that works is a complete lifestyle change.
Eating healthy has to become habitual. It’s something you do every day without thinking about.
You have to accept that eating a balanced diet of protein, carbs and fat is where it’s at. No foods are solely responsible for fat gain. And there is no food that will magically make the fat fall of your body.
4) You’re Eating Too Much Fat
Speaking of trendy diets…
Some people buy into the no carbs BS. They cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be.
You can’t just eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up skinny
Fat contains calories; nine per gram to be exact. That’s more than twice the calories of a gram of protein or carbs. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to lose weight.
Please don’t mistake this as my advocating a low fat diet. That’s just as bad as eating too much fat.
About 20% of your calories (and at the most, 30%) should come from healthy fats like egg yolks, salmon, beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low carbs automatically leads to you looking amazing.
You still need to keep a handle on things like total calories.
And carbs are NOT evil. They help you lose fat, feel better and perform optimally.
5) You’re Not Training With Enough Resistance
When you want to lose body-fat the first thing most people think of is doing loads and loads of reps with light weights.
This doesn't work.
You're not challenging your body enough
When trying to drop weight the primary role of strength training is to maintain muscle mass. That is the single most important thing.
The more muscle you have the easier it is to burn fat.
Those pink dumbbells aren't going to help you gain any muscle.
6) You’re Overdoing Cardio
Traditional forms of cardio are largely useless for fat loss.
But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to more abdominal fat and numerous health problems.
If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk.
Don't be that person who just goes on the treadmill or the cross trainer for an hour.
7) You’re Not Managing Stress Properly
When you get stressed out your body produces a hormone known as cortisol. This increases bodyfat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in bodyfat even if your diet and training are perfect.
So make sure to take the time for stress management every single day. It HAS to be built into your routine the same way that brushing your teeth or eating is. It’s that important.
In the hierarchy of fat loss, stress management may actually be the single most important factor.
Here are some good ways to manage your stress:
Keep a gratitude journal
Get a pet (preferably a dog, they’re the best :)
Learn to say no
Don’t feel the need to reply to every text, email, phone call or comment you receive
Cut out the negative people in your life
Get rid of your to-do list
Spend more time outside
Make time for laughter every day
Schedule more fun stuff with friends
Stop watching the evening news
Listen to relaxing music
Get regular massages
Stress management is an essential key to fat loss.
8) You’re Not Getting Enough Sleep
When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss. In fact, sleep deprivation can actually lead to fat gain.
You also miss out on the critically important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 2am.
Unfortunately this just might be the most important thing on the whole list.
Some tips to improve your sleep are:
Get outside in natural light for 15-30 minutes first thing in the morning.
Work out earlier in the day.
Don’t have caffeine after 12pm.
Turn the lights down in your house after dark.
Don’t look at phone or computer screens two hours before bed.
Remove electronics from the bedroom.
Use the bed only for sleep and sex.
Make your bedroom as dark as possible.
Invest in a really good bed. You spend 1/3 of your life in bed. So it’s worth investing in the best bed you can afford.
Keep the bedroom cool. 68 degrees seems to be about right for most people.
More sleep improves EVERYTHING. Make it a priority.
9) You’re Not Sticking to the Plan
In the age of information overload the biggest roadblock to fat loss is program ADD. One week you’re doing high fat, the next week you’re doing high carbs, then no cardio, followed by cardio every day, and on and on.
Fat loss is a simple science. There is a proven path that works. You just have to stick with it long enough to see results.
Things you need to do;
Eat protein, vegetables, fruit and starch every day
Never go too low on carbs
Strength train 3-4 times
Sprint or do some kind of high intensity interval training 1-3 times
Expend more calories than they consume
The last thing I’d add is to simply walk more. Get a FitBit or use the Health app on your iPhone and shoot for 10,000 steps per day.
Don’t sit when you can stand, and build movement into your daily routine. A sedentary life equals death.
It’s a simple plan, easy to follow, and it works. Forget the quick fixes and make it a lifestyle.
Bonus: You don’t have accountability, a support system, or an incentive.
A fundamental part of human nature is motivation from a reward and from the support of other, like minded individuals.
Right now, you can get both from me and the clients at my studio
Just click the link below which gives you a FREE week.
By the time you read this there might not be much spaces so do it's on your mind :)