7 Reasons Why You Can’t Lose Fat (Even On Low Calories)

7 Reasons Why You Can’t Lose Fat (Even On Low Calories)

December 9, 2019 12 By William Morgan


alright guys how’s it going and I hope
you’re having a great day today I’m gonna be talking about seven reasons why
you may not be losing fat even if you you think you’re eating low calories in
your diet so overall calories right calories in that debate about whether
calories matter or they don’t they do okay and the majority of the research
has shown this the only people saying that calories don’t matter at all and
it’s due to insulin are those pushing a very very specific diet I have nothing
against killer genic diets I’ve actually had a somewhat of a good experience on
it myself from time to time but the idea that insulin and hormones are the sole
perpetrator you know the reason why we’re getting fat as a society simply
isn’t true in fact carbohydrates and refined sugars
have actually been decreasing at least in the u.s. since 1999 yet obesity is
increasing that’s because we’re eating more food and we’re more sedentary we’re
on a computers were on our phones we’re eating more calories overall and that’s
the primary determining factor as to why we’re getting fatter as a society and
there is no denying this your body needs energy to survive and it has stored
energy and it also has the potential energy that’s in food like an avocado
salad or whatever so if you don’t give it enough food meaning you’re in a
calorie deficit your body still wants energy and it’s gonna take away that
energy from itself hence why a calorie deficit and all circumstances leads to
weight loss but there are many people out there that you know think that
eating low calories and they’re not really getting results so that confused
and that’s what I want to talk about I want to talk about seven reasons why you
may not be losing weight so the first point I want to emphasize is that you
need to be patient for example if you have calculated your maintenance
calories and you’ve dropped your calories 500 under your maintenance this
is gonna be a 3500 calorie deficit for week meaning in theory you’re gonna lose
a pound of weight hopefully fat per week now you need to understand that you’re
not gonna be seeing the results of this visually by any significant manner until
four five six even weeks have passed so you need to be more
patient if you’re dropping your calories only 500 onto your maintenance and
you’re expecting to look like Hercules and be ripped out of your mind in like
three weeks time then you’re simply not being patient enough so many people will
see a lack of results from dropping their calories and being in a calorie
deficit and after three weeks they start to come to the conclusion that calories
don’t matter and it’s about the types of foods you eat then I’ll drop the carbs
they’ll lose water weight and then boom they’ve come to the logical conclusion
conclusion that lowering carbon take will lead to greater fat loss but it’s
simply not true and unless you’re gonna do very aggressive fat loss which can be
a good idea sometimes you just need to be more patient and track your weight
accurately and maintain a close eye on how your body is changing to reassure
yourself that you are getting results you need to trust and the process that a
calorie deficit is gonna work you need to trust in that fact that it is going
to work so the next thing I want to talk about is something called metabolic
adaptation our metabolism consists of four parts are the first is something
called meat or non-exercise activity thermogenesis this basically describes
the variation and the amount of energy you burn and expend the amount of
calories you burn per day by doing different activities for example me
standing here and filming this video is going to cause me to burn more calories
than sitting in my room and just watching a youtube video so there are
small variations in people’s daily lives like somebody who taps their leg
constantly at their desk versus someone who’s completely still and this small
variation in non-exercise activity thermogenesis leads to a difference in
the amount of calories you burn next to something called your BMR your basal
metabolic rate which basically consists of the majority of your metabolism 60 70
% of it your basal metabolic rate is basically your body using energy to
carry out its fundamental processes for survival for example your organs
such as your brain this is a very metabolically active organ which
requires a lot of calories so this is an example of one component of your basal
metabolic rate keeping you alive or where our bodies are always utilizing
energy calories to keep us alive next is eat exercise activity
thermogenesis this is quite self-explanatory it’s when you’re
actually exercising not when you’re walking around or tapping your leg
that’s when you’re actively going to the gym for 60 minutes and you’re doing a
full body strength training workout this is eat exercise activity thermogenesis
and this burns a lot of calories more or less depending on how long you do it for
and what type of exercise you do and finally we have thethe TEF the thermic
effect of food so basically all food that we consume whether it be carbs fat
or protein requires energy to digest but the thermic effect of food describes the
fact that different types of food are more thermogenic than others there’s a
difference between carbs and fat and protein a protein being the primary
example as out of all the macronutrients it’s the most thermogenic meaning at
bones and low calories it essentially boosts your metabolism which is one of
the many reasons why protein tends to be the food of choice which is recommended
when you’re trying to lose weight as well as the fact that it helps to reduce
your appetite that’s very satiating so that describes the thermic effect of
food and protein by far is the most thermogenic so why are these things even
relevant well the idea is that when you drop your calories you get yourself into
a circumstance where these four components are affected right you may be
changing the amount of exercise you’re doing because you don’t have as much
energy your basal metabolic rate is the main factor contributing to your overall
metabolism right so as you lose weight a smaller body is going to require less
energy and this is why you can’t maintain a 500 calorie deficit forever
because at some point you’re going to get to the point where that that 500
calorie deficit let’s say 2,100 calories is your new maintenance calories so
you’re not going to be able to eat that same amount of food and
losing weight because your body simply requires less energy so this is why
weighing yourself very accurately is important so you can track your progress
and you can see very clearly the effect that the amount of calories is having on
your weight and your body as the week’s progress so this is why you need to
learn how to track your weight very accurately and this is something I’m
going to explain how to do in detail on one of these other points so this is the
next point where we’re gonna talk about how to weigh yourself properly but first
let’s talk about the next reason which is water retention so especially females
males as well we’ll see a big fluctuation and water retention and thus
weight females especially because of the influence of hormones from the menstrual
cycle but men and women will experience water weight changes this depends on
what you eat for example if I suddenly go on a low-carb diet I’m going to shed
water and glycogen and I’m going to lose weight possibly even several kilograms
which is why many people get the idea that low-carb diets work very quickly
for fat loss when in reality it’s water and glycogen in the very beginning at
least so the idea here is that if you’re not seeing results and maybe because
you’re not tracking your weight properly and you need to track it accurately if
you’re just showing up everyday at a random time when you’re in a full
stomach right when you haven’t gone to the toilet and then you weigh yourself
and then the next day you weigh yourself in the morning when you’re fasted your
weight is going to be completely different and if you’re doing this day
by day by day it’s gonna take much longer to see whether you’re actually
progressing so the way you need to weigh yourself as to weigh yourself in the
exact same circumstances I recommend every single day in the morning after
you pee and poop if you poop in the morning right and after you do this
you’re gonna be on an empty stomach you can weigh yourself at approximately the
same time and you can weigh yourself every single day take an average for the
end of the week do the same for the next week take an average of the end of next
week compare those two numbers if you are not
losing fat when you’ve compared those to average numbers and you’re tracking your
calories properly then something’s wrong then that’s a signal for you to actually
lower your calories even more but unless you’re doing that and you’re
just going by changes in the mirror it’s much harder to have a good understanding
of whether you’re actually losing fat in the beginning stages as well when the
change in your appearance isn’t as obvious how you should be calculating
your macros unless you’re doing something like the ketogenic diet is
like so first you calculate your protein for example one gram per pound of body
weight then you calculate your fat for example 0.3 grams per pound of body
weight then you fill in the remainder of calories with carbs so for example if
you drop your calories after a few weeks you didn’t see results and you’re eating
2,500 calories what you would do is keep your protein and your fat the same and
then simply drop another 200 calories off your diet and just take those away
from carbs so you would just take those 200 calories divide them by four because
one gram of carb carbs is four calories and boom you just take your calories
away from Hubbs and that’s it and see if you change after another two weeks and
so on and so on so the next reason why you may not be seeing results is because
your fat loss dieting program is just stupid and it’s not based on you know
the things you should be doing one example is gonna be resistance training
the goal with fat loss is to retain as much muscle as possible and loose fat
rather than just losing weight because losing weight could mean you’re also
losing muscle so if you’re not doing things like strength training and you’re
just endlessly jogging on the treadmill if you’re not eating enough protein then
maybe you’re losing a bunch of muscle and you’re just you’re getting bad
results because of that maybe you’re Kelly you don’t even know how many
calories you’re taking in maybe you’re not even in a calorie deficit and you
just think you are because you’re eating less whatever that means so make sure
you’re doing the fundamentals like progressive overload and a calorie
deficit before you start to complain that all my dieting program isn’t even
working but you guys are smart so I’m sure you’re not doing that next and this
is actually a more positive one you may be gaining muscle and losing fat
simultaneously so as a beginner your body your muscles are much more
sensitive to the stimuli of resistance training what this basically means is
that as a beginner it’s much more likely that you’re going to be able to put on
muscle at the same time as you lose fat this is why you can have the really
obese guy you can 100 pounds and then reveal a muscular
body under but if you take somebody who’s been a powerlifting who’s been
training for years and years on end and you put them in an aggressive fat loss
calorie deficit then the chance of them actually building any significant muscle
at all is very unlikely and their goal and in reality is just to try and not
lose that much muscle so as a beginner you may not be seeing change on the
scale even if you’re tracking your calories properly and weighing yourself
properly because you’re actually gaining muscle so that’s why the scale isn’t
always the best means of tracking your progress and sometimes the mirror is
gonna be more honest with you and you should focus on that so if you’re not
seeing results but you think you’re gaining muscle don’t all of a sudden go
and drop your calories even lower just because you’re not seeing results on a
scale now the next point is something that a lot of guys especially need to be
honest with themselves about and um you know maybe this is funny coming from me
I’m not the most muscular guy at the moment whatever but the truth is a lot
of guys don’t even have muscle to reveal as they lose fat
now I’ve had friends in the past who have done this like constantly trying to
lose fat and get ripped but the truth is that already actually like 10 or 11
percent body fat which is pretty damn lean by most people’s standards but they
just don’t have that much muscle so they can’t see their abs not because they
have more body fat to lose but they just don’t have big enough abdominal muscles
and other muscles on their body so you know getting leaner is just gonna make
them look like a I’ll switch the victim it’s not gonna make them look more
aesthetically appealing so that’s something else to keep in mind you may
just need to focus on resistance training increasing the strength in the
gym and eating around may need maintenance calories or possibly even in
a calorie surplus if you’re being a bit delusional with yourself and and you’re
actually quite lean so that’s something else to keep in mind now the last point
is something I really really struggled with in the past and this is being
indecisive with what diet you’re doing whether you’re gonna bulk up or cut down
seriously just make a decision and then stick with
that for at least six weeks and if it’s for the primary goal of build
muscle then at least several months you don’t want to do that whole thing where
one week you’re trying to lose fat and then next you’re gonna try and build
muscle because that’s gonna be a disaster and you’re over the course of
12 weeks a few months you’re gonna look at your body and think to yourself damn
I look exactly the same I should have just cut for that entire 12-week period
or I should have just focused on building muscle for that entire 12-week
period so look at your body look at your circumstances try to be as rational and
objective about where you are in a way should be aiming for and then stick to
one goal whether it be losing fat recomposition in your body or bulking up
the other thing to keep in mind is that stop going from low carb diets the high
carb diets the ketogenic diets the vegan diets choose a diet focus on those
fundamentals the calories and the protein and wait and be patient and stop
being indecisive with your dietary decisions you can change
I’m not saying pick one thing and become dogmatic about it but stop going week to
week and changing because that’s never gonna be good both from a psychological
standpoint you need to be more decisive with your decisions and stick with
something and see what happens with it um the overall that’s probably gonna be
the best thing for you long term okay so those are like the 7 tips 7 reasons why
you may not be seeing results even though you think you’ve cut down your
calories so thank you so much for watching and if you haven’t already
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if you’re ready to okay until next time guys have a great day