Why You're Not Losing Weight
You've been eating somewhat healthy, you've been hitting the gym, doing cardio, yet your weight loss isn't getting anywhere. Why is that?
False information spreads like wildfire across all gyms. You might see a big, ripped guy or a toned girl with a six pack, and you want to know what they're doing or how they achieved that look. So you should just follow what they do, right? NOPE.
Now, some people in the gym are actually educated, and can be a huge help. But most people follow some routine or diet they found online or heard from someone else, and that is how this damaging information spreads. How one person achieves their fitness goals or looks will not work for everybody, and they may actually be causing more harm than good. How sustainable is the diet they're on? When will the two a-days they're doing burn them out and then they skip the gym for a month?
Here I will address some actual facts that will help you lose that stubborn fat.
1. Counting calories/macros
I know most people will roll their eyes at this. They feel like counting calories is too restrictive. Why can't they just eat healthy and not worry about numbers?
Well, fat loss is scientific. It's all about calories in versus calories out. You NEED to regulate your food intake to loose weight. It's as simple as that.
Most people do not want to put the time or effort into counting calories. They may have just a small time window to eat, and they pick whatever looks quick and healthy. These quick and healthy meals may have hundreds of more calories than you realize.
For example, one salad at Zaxby’s (a popular fast food chicken restaurant down here in the south) has 820 calories, 46g of fat, 1970 mg of sodium, 370mg of cholesterol… I can go on and on. For comparison, the USDA’s recommended sodium intake is less than 2400mg. So that one “healthy” salad, has over 80% of your allowed sodium intake for the day (see my article about sodium and water weight/bloat here -> https://goo.gl/ZV487d ). At 820 calories, that one “healthy” salad takes up close to 40% of your total calories (based on a 2000 calorie diet). Have 3 meals like that, and you’re already over your calorie allowance. Through in some snacks and treats you may pick on, and you’re over your calorie limit by about 600 calories.
Losing fat means your body needs to burn more energy than it is receiving. If you are eating less energy (calories) than your body is burning, you will loose weight. In conclusion, you NEED to watch your food intake.
If you have no clue where to start, or how much you should actually be eating, that’s where hiring a coach comes in.
2. You’re doing too much cardio.
Yes, you read that right. I hear people all the time saying that they’re trying to get back into shape. And when I ask them what they’re doing at the gym, it almost ALWAYS just cardio. Spending hours on cardio machines will not magically flip some weight loss switch in your body. It may help you loose a little weight in the sense that you’re burning major calories (only if you’re intaking less than you’re burning, like I said in point 1). However, this is how most people get to that “skinny fat” look. They lost a ton of weight through solely cardio and restricting calories, and they have no muscle tone to show for it.
Additionally, if you’re not watching what you’re eating, cardio won’t help. Going back to the example in Point 1… Say you’re 600 calories over your calorie allowance for the day, you run 30 minutes on the treadmill, maybe burning around 300 calories? That’s still 300 calories over your limit. If you keep that up everyday for a whole week, that totals to be 2100 extra calories for the week (300 a day x 7 days). There are 3500 calories in a pound. So in just a week and a half, you’ll have gained a pound. If you are not properly tracking you’re calorie intake, cardio won’t help you loose weight, you’ll just get fatter more slowly.
3. You follow fad diets
I wrote a whole post about fad diets, that you can read here -> https://goo.gl/x9x9cu . So I wont go into too much detail, but ultimately, these diets are not sustainable. You may follow one for a short time, loose some weight, and what happens when you eventually want to go back to “normal” eating? You end up back where you started, or maybe even worse. Why would you want to live your life just jumping from one diet to the next? The best diet is one you can follow and one in which you can make a lifestyle. A flexible and balanced approach to eating is the way to go.
4. You’re trying to spot reduce fat
You cannot spot reduce. If you’ve been doing sit ups everyday, and are wondering why you don’t have a six pack yet, this is why. You can train a specific muscle, and that will burn calories and can result in muscle growth, but it will not directly burn the fat covering that muscle. When your body looses fat, it looses it from all over. However, certain areas may reduce faster than others, depending on your body type and where you store most of your fat.
Additionally, strength training without fat loss only exacerbates the problem. Your underlying muscles will get bigger, yet the fat layer covering them will stay the same. This is what gives people that bigger and puffier look, hence why some believe lifting weights makes women bulky.
Ready to start loosing that stubborn fat now? Take these tips into consideration, and I promise you will get results! And as always, I’m here for you.
Your Coach, Natalie