4 Reasons Why You’re Not Losing Weight
When you are aiming for fat loss, it can be quite discouraging when you start to see progress and then that progress is halted. Sometimes the things that were successful before don’t work or perhaps your efforts actually cause you to gain weight! Let’s dive in into some reasons why this may not be working…..
Extreme Calorie Deficit
If you are team counting calories, this is very important! Yes, it is true that energy balance ultimately impacts body mass. If we take in more energy than we use, we gain weight. If we take in less energy than we use, we lose weight. If we take in the same amount of energy than we use, our weight stays the same. So one would think, if I am in an extreme calorie deficit, I will lose weight. Not so fast! Being in a calorie deficit is a stressor to our bodies, and our bodies will go into protection mode by storing fat to ensure we do not starve. Cool huh? Your Basal Metabolic Rate (BMR) -the number of calories that your body needs to sustain itself at rest is a number that you should know. This is just for normal functions like doing the laundry, sending an email, etc. Everyone’s BMR is different and it is also based on your level of activity. You absolutely need to be eating calories above that number to see sustainable fat loss.
Avoiding Carbs
I know this one can be a sore spot for some, but hear me out. Carbohydrates are an essential part of our macro and micronutrients needs. Carbohydrates also help maintain or boost performance especially for athletes and active individuals. An increase in carbs results in feeling less fatigued after your workout as well as better recovery. Get those carbs in you, your body will thank you!
Multiple Cardio Workouts (6-7 times a week)
Your work bestie brought in donuts and you have to have some! You are thinking about how many hours on the treadmill you have to do later to earn your treat! You have already done 4 cardio sessions this week, but how else are you going to burn those calories. Right? Nope. Overexercising can actually do more harm than good especially when coupled with a calorie deficit. Swap some of your weekly cardio sessions with strength/resistance training and build in some recovery days!
Jumping on the Diet Bandwagon
Tis’ the season for the diet culture to play you. The ‘New Year New Me’ programs are targeting you to try this new tea, wrap, shake, etc. You don’t need rules or restriction. You need science. Focusing on the right balance of Macronutrients (Carbs, Fat & Protein) for you and eating in a safe calorie deficit leads to gradual, sustainable fat loss. More importantly, you gain freedom, flexibility and will feel better.
