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WHY YOU ARE NOT LOSING BODY FAT


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At some point, we all want to ‘lose weight’ or more specifically, ‘body fat’.

Losing body fat is much more important than just losing weight, because the weight you could be losing might be hard earned muscle too.

You have made the conscious decision that you want to make positive changes to your body and health - Which is fantastic. But after a couple of weeks of the process, you don’t seem to be looking or feeling any different.

You start to doubt yourself and then maybe give up.

So, why are you not losing body fat?

1. You are eating too much.

It’s a pretty simple concept, but it is the fundamental thing we need to accept.

If you are eating too much and not burning off the excess calories, you will not lose weight.

Simple.

You are more likely to be putting ON weight (or more importantly body fat).

It’s basically calories being consumed (eaten) Vs. calories being expended (burned off) during a 24-hour period or longer.

In other words, you need to be in a calorie deficit to lose weight.

But we are not saying that you can eat 2,000 calories worth of sugary sweets and rubbish. Not all calories are equal.

At least 80% of your calories should come from whole foods, then 10-20% from other sources.

Try to stay away from processed foods as much as you can. The type of calories you eat matters.

A carbohydrate-only diet will not help you reach your fat-loss goals.

You need to balance between carbs, fats and proteins.

2. You are not exercising enough or at all.

The recommended guidelines state that we should be doing 150 minutes of physical activity per week, which sounds a lot, but really isn’t. In fact, any physical exercise is better than sitting in front of the TV or computer. If you are beginning exercise, you should take it slow and less intense. Ramp up the intensity if you have been exercising for a number of months.

There are plenty of ways to work out without going to a gym. Look online, there are literally hundreds of people posting workouts for you to do at home – For free. There is literally no excuse why we cannot be exercising or increasing our physical activity. Walk around the block a few times. Get a little sweaty and out of breath. It’s good for you.

3. You do not want it enough.

We all talk the talk, but how many of us really walk the walk? We all want to be healthy people and improve our body composition in some way or another, but few of us actually take action and really want it. If you half-arse anything, you will get half-arsed results. Blunt, but true I’m afraid. Set yourself a goal – 3, 6, 12 months away. Something that will challenge you. For some of us, losing a stone seems like a tough challenge, but it’s a great goal to begin with. Some people find that signing up to a half-marathon or marathon will kick them into action.

Make yourself accountable – Tell your friends, family, work-colleagues about your fitness goals, so they can keep you accountable and motivated when the going gets tough.

4. You may be drinking too much.

Alcohol is liquid sugar and is high in calories.

For example, a 175ml glass of wine is approximately 126kcals, which is equivalent to a Cadbury’s mini roll or a pint of 5% beer is approximately 215kcals.

Alcohol slows down the fat-burning process, so when you exercise, the only calories you are burning are the calories from the alcohol (or the sugar in them), so you are not really burning any fat.

5. You are doing any resistant training

If your goal is to torch body fat, lift some weights. You are working so many more muscles in a shorter space of time than steady state, low-intense cardio.

I know we mentioned about any exercise is good for you and your health, which is true.

But if you are further down the line in regards to your fitness, start lifting weights:

- Deadlifts

- Squats

- Bench Press

- Clean & Press

These are compound exercises that use more muscles groups in one movement, which burn more body fat in less time. If you are unconfident about using weights, it may be worth getting some professional guidance on the technique and weight range to use.

6. Stress

Stress is a part of life, but we need to avoid it if possible.

When you get stressed, your body produces cortisol above the normal level. Higher levels of this hormone may be responsible for increased body fat storage and other negative things do with your health.

Even if your diet and exercise routine is on point, stress can keep you from achieving your fat-loss goals.

Try to relax and avoid stress whenever possible. It is easier said than done, however applying relaxation techniques throughout your day can make a huge difference to your stress levels and therefore your fat-loss goals. Try yoga, relax in a hot bath or invest 10-15 minutes of simple meditation. It all helps.

7. Sleeeeeeeep

We all need to sleep. Some more than others.

Lack of sleep elevates cortisol. When you are short on sleep, your insulin sensitivity decreases.

Plus you are so tired; you will reach for any food and will not be as motivated to work out.

Try to get at least 8 hours per night. Turn of your phones about an hour before bed and try not to drink caffeinated drinks in the evenings. Also, try and wind down before bedtime.

We hope you enjoyed this blog and found it helpful.

If you would like any more information or to book your free consultation and taster session, get in touch with us:

www.mbpersonaltraining.co.uk

Mike: 07974574293

Richard: 07964795556

Email: mbpersonaltraining@hotmail.co.uk

Facebook: / MB Personal Training

Twitter: @MBPTSwansea

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