Oh no ... Here it comes again . " I eat less , eat better and work harder. Did everything right , but still does not work for me.
Why am I not losing weight? "
I've heard so many times it starts to chase my dreams . Thousands of people who are constantly fail to lose weight even though he says he's doing everything right. What? How is this possible?
I'll tell you how . In fact , to help solve this problem once and for all , I'll give you a list of 11 possible reasons why you are not losing weight. Ready ? Let's do it ...
1. You eat too many calories .
Here's how it works , folks. Everything we do burns calories , and everything we eat (the less obvious , such as water) calories.
Now, if the amount of calories consumed is always greater than the amount of calories you burn , weight gain . This is known as excess heat , which forces the body to store the left of the calories in any way for later use . This shape is predominantly fat.
The good news is that the opposite of this scenario has the opposite effect . That is, if the amount of calories consumed is always less than the amount of calories you burn, you lose weight. This is known as a calorie deficit , which forces the body to burn an alternative fuel source for energy. This source is primarily fat.
So if you are not losing weight ... simply are eating too many calories and no deficit is present .
2 . No, seriously ... You’re Eating Too Many Calories .
Perhaps accidentally skipped No. 1. All right. The articles I read all the time , too. So in case you missed it, here's your chance to re-read the first item on this list. This is quite important.
3 . Maybe You Didn’t Hear Me: YOU’RE EATING TOO MANY CALORIES!
What, you thought I was kidding ? I 'm not. The reason that you are not losing weight because they eat too much. That's it. A calorie deficit is the only main requirement here, and you just do not have one.
4 . I Know You Were Hoping For Other Reasons, But There Aren’t Any.
Sorry to disappoint , but there is no big secret that is hidden by you or any little trick that I somehow missed . Do you create the calorie deficit necessary. It's that simple.
5 . Too Many Carbs After 7PM Is Causing… No… It’s Still Calories.
Hello. Above all , the composition and weight management does not really revolve around calories . Eat more of them and you gain weight , eat less of them and lose weight. Taaadaaa !
And yes , I know you 've probably heard otherwise. I understand what you've seen some people say that the key to losing weight is carbohydrates , fats , avoiding certain food groups, eat six small meals a day , not eating after a while in the evening, eat only healthy foods " clean " and so again and again .
That’s all bullshit .
The truth is that the key to weight loss ( and weight gain ) is and will always calories. Anyone who disagrees is an idiot that should be ignored . And the product is likely to try to sell them should be avoided , too.
So while many of the other things that really matter in terms of overall health and certainly still has an important role in helping to improve the function of your body remains a distant second calories when it comes to weight loss or lack thereof .
6 . " But I'm not eating too many calories , I swear! " Yes , you are.
I know, I know. You are counting calories and eat healthy and make sure you are eating the right amount to eat to lose weight. However, you are somehow still not losing weight.
Well , guess what ?
You are wrong.
Underestimating
If there is one thing that almost any good professional nutritionist and diet can agree on is that people trying to lose weight almost always underestimate the number of calories they actually consume . Happens all the time , and several studies show weight loss .
Some people underestimate the amount of food they eat ( like thinking you ate one serving when actually ate 3 or 4) , while others underestimate the amount of calories it contains ( as the idea of a meal was 500 calories when in fact it was 1000). Some underestimate .
Mistakes And Under-Reporting
In fact , many people live only to the process of measuring the size of the portions and take a lot more than you think they are.
Many others simply think that there are certain "free" foods they can eat and not rely ... such as fruits and vegetables , for example. As if the calories do not count calories magic somehow? Funny stuff . In fact , count calories as any other issue , and can add up quickly . Count. Count all .
And do not forget the people who abuse " trace " of something here and there, and assume that this is so insignificant that it does not even have to bother to count. Guess what ? The calories of this kind of thing adds up pretty fast , too.
Again, this is all we see over and over again , and often ends up accounting for hundreds or even thousands of accidents " did not - even - has - is" calories.
Hell , a lot of people just flat out lie about how much you are eating. Why? Because they are apparently too ashamed to admit what they eat ( to themselves) , but not too ashamed to be and remain fat as a result.
You’re Unknowingly Getting It Wrong Somewhere
Now, I 'm not accusing you of being a underestimater or a bad meter or a liar or someone who is bad at counting. I'm just telling the facts.
And the fact is that weight loss always happens when a calorie deficit is present . So if you say that you are eating the right amount of calories, but still not losing weight , then we are in a calorie deficit and had to be screwing something somewhere .
7 . " But I burn tons of calories , I swear! " No, you're not.
I know, I know. You are exercising, like thousands and thousands of crazy and burning calories through cardio and weight and therefore calorie deficit you need to be in the weight loss to occur. However, for some reason, you're still not losing weight.
What could it be? Oh , I know ... the endless examples of various studies and real life also show that people trying to lose weight almost always overestimate the calories burned .
Yes , in addition to underestimate the calories we consume , also overestimate the calories you burn . How is this a recipe for disaster?
So you know the " tons" of calories you have burned you supposed to do cardio ? Yes , it really is not . Based on all the research I've seen, the average person to make a typical shape of a typical intensity cardio burns about 7-10 calories per minute on average .
Think about that the next time you take 30 minutes on the treadmill will have the effect of burning calories great significance. It will not.
Not to mention , another big problem with overestimating calories burned , is that it gives people the wrong mindset " Oh , I was on the elliptical for 25 minutes today , I can certainly afford to eat 1000 extra calories at this time ... right? "
Then proceed to cancel a small amount of calories you burn (and even more ) , and then wonder why they are not losing weight despite "working all the time. " HA !
8 . You could be earning another form of "weight"
Well , you tell me ... There is one exception to certain statements made in this article, and there is a legitimate reason why you can not have lost weight , and the lack of a calorie deficit .
Is this you ask? Well, it may be that you are right and necessary caloric deficit to lose fat, but you happen to be getting something more than offsets the weight.
See , even though we often use these words interchangeably, there is a difference between weight loss and fat loss . Fat loss is always greasy. Weight loss can still be fat, muscle , water, glycogen , shit or all of the above . And since most people are watching your fat loss by controlling your weight on the scale, real progress can be hidden temporarily (this is true for women on a monthly basis ) .
This is why it is a good idea to do more than weighed. For example , take measurements, take pictures, and get your body fat percentage measured .
Of course , the difference between the " weight loss" and " fat loss " does not change the equation of calories in vs. calories . Nor does not change the fact that the calorie deficit remains the only condition here . This simply is possible to lose fat while gaining some other means , and can make it seem as if they 've lost.
BUT ... should be noted that this scenario is only a short term thing , at best. That is, if , after weeks spent weeks and still not losing weight, it is very unlikely that just so happen to get another form of weight simultaneously ( such as muscle ) is constant .
Instead, it's much more likely that you are eating too many calories , not to create a calorie deficit and not losing any fat , period.
Speaking of which ...
9. The dreaded weight loss plateau ...
You lose weight, but then it just stopped ? If so , you reached the weight loss plateau feared and that can only mean one thing : you are eating too many calories . Let me explain ...
A weight loss plateau is what happens when the calorie deficit that you have successfully created ceased to exist. There are several reasons why this happens and why it is so common, but the truth is that it would take its own article to explain in detail (do not worry , it's on my list of things to do ) .
But the point is simple ... calories in vs. calories out is not less true , it's just that the specific numbers in this equation has changed as a result of weight loss you have experienced .
This is partly because as a deficit causes your metabolic rate to slow down time ( a process known as " adaptive thermogenesis " ) , but this is mainly because he has lost weight ... caloric intake if you worked as a £ 250 does not work the same now that you're 200 pounds .
And this is just another way of saying that you eat too many calories for her new current weight and caloric deficit necessary any more . Eat a little less ( or burn a bit more) and magically break this plateau .
10 . " Starvation Mode "
Ah yes, the always entertaining starvation mode . This is one of those topics that are going to need much more than a passing mention in an article to adequately cover . Hell , he'll need an article full of his own right to define what really is and is not.
Most people who use this term have no idea .
For now , let me summarize briefly the two most important points I make in this article .
First, the people who think they are not losing weight because they are "in starvation mode " bad . On the contrary , not only to lose weight because one of the reasons we have already discussed (eg , eating too many calories ) .
In this case , " starvation mode " is just one of many stupid things people throw out there as an excuse not to create a calorie deficit . Happens all the time . The solution, of course , is to fix your diet and training program , you actually stick to it, and ensure that all you have to do ( create a calorie deficit ) is actually .
The second point is that the definition of " starvation mode " most people have in mind is false and is nothing more than a myth. So the idea that it prevents you from eating enough to lose weight or even cause you to gain weight is just bullshit.
However, there are some aspects of " starvation mode " , which are real, but are best described as the " starvation response . " For example , the metabolic rate will slow down when you lose weight (due to a combination of adaptive thermogenesis and the fact that it weighs less than usual ) .
And yes , the lower the calorie intake is excessive (and / or its output is too high ) , the largest of the " slowdown " of the will.
But the thing is that
this " slowdown " actually never be big enough to stop or prevent weight loss occurs or otherwise cause weight gain . This is a myth .
The truth is there is no such thing as "not losing weight because they eat too little . " No matter what you eat, you will still lose weight if a deficit is present .
What about the girl who says she "eat 800 calories a day and still not lose weight? " Simple ... she is wrong . In fact, it has miscalculated , underestimated and / or under-report their calorie intake and consume more than 800 calories or she claims to be. ( Or, eat 800 calories most days is its origin to binge like crazy on other days , creating a wonderful scene where he himself is dying of hunger with fewer calories some days and very high bulimia calories crises , on the other . the end, the " excess calories calorie consumption rate of hunger " and there is no deficit) .
As I said, this happens all the time. Bring someone who claims to be eating very little and not lose weight . Lock in a room and monitor / weight / measure your food intake for them, and magically will lose weight very well. There have been studies of this type . It also ate little thought .
This is the irony of the term " starvation mode . " Some parts of it are real ( for example, your metabolic rate decreases) , but either are not as important as people think ( as the same metabolic slowdown ) or simply not that people think are , point ( " I skipped breakfast today ... I can already be in starvation mode and burn muscle while gaining fat " ) .
What is a long way of saying that people who say this is their reason for not losing weight are correct . Instead , they're just eating too many calories . Surprise Surprise .
11. Legitimate (But Rare) Medical Issues .
I know we all like to believe that we do not lose weight , because some mysterious factors beyond screwing our results. The thing is almost never the case .
So I think that "it's my thyroid " so funny thought . In fact, not only is create the caloric deficit which is necessary for weight loss should occur. Serious, if your thyroid could laugh laughed at you for trying to use it as an excuse to eat and exercise like an idiot.
However, in order to be as complete as possible , I want to mention that some people really have problems with their thyroid and / or other legitimate medical problems that may affect your ability to lose weight . Blood test is the only way to know for sure .
However, this is real and occurs , you may not happen to you . Only you're eating too many calories .
And even in cases where this is happening to you, the reason for the lack of weight loss is still a lack of a calorie deficit . The solution in this case is, however, less to eat fewer calories and more to resolve the underlying health problem is to prevent your body to burn as many calories as it should.
The Big Point… Just In Case You Missed It
If you are not losing weight , there are probably a thousand different possible aspects of your diet and training that you can consider as the culprit. And these miles , wasting time and energy that gives a shit about 999 of them .
Instead, the real culprit is either calories and eating too much of them or not burning enough . Even if you think you are ... simply are not.
If you were, you’d be losing weight.
So before you start focusing on garbage hilarious, absurd way , and endless excuses based myth that most people tend to focus on the possible reasons why they are not losing weight to step back for a moment and take a closer look at exactly how many calories you eat and exactly how many calories you burn.
100 % of the time, this is your problem ( and solution) is located .
