Why You Aren't Losing Fat

For many first stepping into the gym, the goal is to build muscle. For some however, the goal is to first lose fat. If you’ve had limited progress on this goal I don’t blame you. With all the health fads that have been circulating, it can seem impossible to decipher what works and what doesn’t. Should I do a lot of cardio? Should I cut out all carbs? What about fats? Do I have to eat 6 small meals a day to lose weight? These may be just some of the questions you’ve been trying to figure out. 

Luckily, the answer is much, much simpler 

The truth has been so obscured over the past several decades, it’s no wonder people spend years trying to lose just 15 pounds. Because only counting calories and a caloric deficit, not actual macro nutrients like fats, carbs, and protein, causes weight loss, it means that you can

1) eat whatever and whenever you want as long as you consume enough protein to retain muscle, and

2) not have to waste hours upon hours a week doing boring, exhausting cardio.

READ Caloric Restriction May Increase Longevity

At your target weight? How to find your maintenance caloric intake, and eat to stay there or lose weight

To achieve this, you must first find your maintenance caloric intake. 

For example, a 150 pound person would eat in a deficit of: 150 lbs x 15 = 2250 calories → 2250 calories x .8 = 1800 calories.

Pay attention to protein intake

While the right deficit is critical to weight loss success, consuming sufficient protein is also very important. One should aim for a consumption of about 1 gram of protein per pound of bodyweight in order to retain as much muscle as possible.

In addition to nutrition, weight lifting will certainly aid in the weight loss process, and you should incorporate exercises or programs that are similar to the ones described in the first paragraph.

What about cardio? 

Lastly, even though cardio is not at all necessary for weight loss, it could help results appear faster. The best cardio to incorporate into your exercise regimen is a simple brisk walk a few times a week for 30 minutes to an hour. This will help increase your caloric deficit, without making you extra hungry and want to eat more!

READ Top 9 Cardio Myths

Weigh yourself everyday! 

Following these methods, you should be able to lose weight at a rate of about 1-2 pounds per week, so it’s also vital that you weigh yourself everyday (ideally in the morning after using the bathroom and before eating).

Enjoy! Fitness is meant to enrich your life, not detract from it!

Ultimately, whether your goal is to lose weight or put on mass, it is important to remind yourself that results take time, and that you should enjoy every step of the way; fitness is meant to enrich your life, not detract from it!