Loose Weight Quickly

5 Major Reasons Why You’re Not Losing Weight and How To Quickly Fix Them.

It feels like no matter what you do, you can’t lose weight.

I know how you feel.

 I’ve been there.

As much as I hate to admit it, weight loss is harder than what I would like it to be.

But that does not mean that you should give up on your weight loss journey! It’s not that you can’t lose weight and that you’re stuck where you are forever. It means that there are some adjustments that need to be made.

1. You’re Not Exercising

Exercise to lose weight

Exercise has received a lot of backlash recently from mainstream media. With tons of videos and articles being made how exercise is performed.

All these sources claim one thing – if you want to lose weight then you need to improve your diet.

While it is true that your diet plays an important role in weight loss. Saying that exercise is unnecessary is completely false.

I would go as far to argue that exercise a crucial element to losing weight and fat loss.

Exercise helps make sure that you are in caloric deficit by helping you burn extra calories while training and by increasing your resting metabolic rate.

A combination of cardio and resistance training is necessary. 

2. You Are Eating Too Many Calories

Not counting calories for weight loss

One of the main reasons why most people have trouble losing weight is because they are eating more calories than what is necessary for them to lose weight.

According to most studies, people under report their calorie consumption by about 47%.

Just because you lower your portion sizes or start a healthy diet, does not necessarily mean that you are going to lose weight.

Regardless of what you will read on the Internet, if you wish to lose weight then you need to be in a caloric deficit.

It’s simply how our bodies work.

A good place to start is a calorie calculator. With the calculator you can roughly measure what your total daily energy expenditure is. It shows hows you how many calories per day you potentially burn based on your age, weight, height and weekly activity.

3. You’re Not Lifting Weights

Not lifting weights

The go-to exercises for those trying to lose weight is usually cardio. Lots of it.

While cardio is, without a doubt, a great way to burn extra calories, it should not be your only form of exercise.

Resistance training, such as lifting weights, is one of the most important things that you can do when trying to lose weight.

They will help you build muscle.

Muscle tissue is metabolically active. The more muscle you have, the more calories you burn whilst resting or exercising.

If your goal is not to get “bulky”, don’t worry. Muscle growth is far more complex than you think. Just by lifting some dumbbells and barbells when at the gym, you’re not going to automatically grow bigger.

4. You Are Not Eating Enough Protein

Not eating protein

You have probably heard of how important protein is for those who aim to build muscle.

That’s only half of the story. Protein is the most important nutrient for losing weight.

Our bodies use more energy to metabolize protein when compared to carbs and fats.

When eating protein that is equal to 25-30% of your total caloric intake, it was shown to increase metabolism by 80-100 calories per day.

Another contribution of protein to weight loss is its ability to reduce appetite. Protein leaves you feeling fuller and lowers food cravings. This is mainly through protein’s effect on the appetite.

5. You Are Not Timing Your Meals

Meal timing

Meal timing is where you time your meals throughout the day to make sure that you maximize on their benefits.

The time of the day that you eat your protein, fats and carbohydrate will drastically impact your workout performance and weight loss results.

Here is a simplified version of what your meal timing should look like:

1. Breakfast Time: This is when you would like to eat a balanced amount of carbs, fats and protein. Protein and fat will keep you full throughout the day. Carbohydrates will help kick start your day and ensure that you have a good amount of energy throughout it.

During your rest day you can opt in for a low carb, high fat and high protein meal This will kick start your fat-for-energy system.

2. Lunch Time: another well balanced meal with a bit more focus on protein and carbohydrates.

3. Pre-workout Meal: aim for the majority of your daily carb intake to be before your workout. Make sure that you have your meal about 1-2 hours before your workout so that the food is properly digested. The carbs before your workout will help improve your performance.

4. Post-workout Meal: more protein, carbs and less fats. Protein will initiate your muscle recovery, carbs will replenish your lost glycogen stores. Keep the fat intake lower as it will slow down the digestion of both proteins and carbs. 

5. Night-time: High protein, medium fat and low carb. This is the time when you want to minimize the amount of carbs you eat. This is to ensure that you do not get a spike in insulin which will lower the release of growth hormone, which is responsible for long-term fat loss.