Why can’t I lose weight, why can’t I lose belly fat, and why am I not losing fat on a calorie deficit are a few questions we will hope to resolve in this video. Many people put a lot of time into how to lose body fat, but do not see any progress. Inevitably, they eventually give up. The reason people don’t lose body weight and can’t lose belly fat is not genetic, because of metabolism, or age… And in this video I will go over a few common mistakes after which correcting will allow you to start burning stubborn body fat and see the results your hard work deserves.
First and foremost, caloric intake is the key factor in determining body weight. You may be asking: what should I eat to lose fat? Many people claim they eat less calories than they actually do. Research in the field shows that most people significantly underestimate their calorie intake, and thus can’t lose fat. So, how can you avoid this costly mistake and how to lose fat quickly? Simply use a food scale to weight the food you are going to eat. You should also use an application like MyFitnessPal to track the calories in these foods. This will give you a better sense of the actual calories you are eating and allow you to make adjustments as you figure out how to eat to lose fat. The last thing to remember is seemingly small number of hidden calories, such as a little oil, salad dressing, ketchup, or bite of a chocolate bar which can add up to hundreds of calories altogether and prevent you from attaining your weight loss goals.
What else can you do to burn fat, especially fat below the belly button and why can’t you lose weight? Well, you need to keep track of your progress and the way to do that is weighing yourself. As shown in the video, you have to be consistent in the taking your body weight.You write down your body weight each day and average each set weekly to account for daily fluctuations. Comparing weekly averages can help you decide what step to take to keep inline with your weight loss goals.
The best way to lose weight fast is to avoid overeating. Many people eat back the calories they have burned after an intense workout, especially if they have done cardio. This can prevent fat loss altogether. This is even worse, because people tend to significantly overestimate the calories they burn in a workout. Even machines designed to do so are not reliable and tend to overestimate the calories used up in a workout routine. A better method would be to set daily calorie limits and weekly workout routines and stick to them as you track your average weekly weight – you can decrease caloric intake or increase weekly cardio if you are not losing weight as quickly as you want to be.
What is another common mistake you might be making that is preventing you from losing body weight, including stubborn belly fat or love handles? Relying on the scale to tracking weight loss is a big mistake. If you are new to training, coming back from an extended leave, or just getting serious about working out, you may be losing fat and gaining muscle – this may look like a stable body weight. But in reality, you are undergoing body recomposition. If your waist girth has decreased, arm girth is greater, and you are lifting more in the gym, despite weighing the same amount, then you can rest assured that you are making progress and have replaced body fat, especially fat on the stomach with lean muscle mass.
It’s crucial that you take the time to track all the necessary variables along your journey. This is why in my Built With Science programs, you not only get step-by-step training and nutrition programs, but you’ll also get access to multiple tracking softwares that I’ve built so that you can easily track your workouts, your diet, and basically everything you need along your fat loss journey. Within the program you’re going to learn how to avoid making crucial mistakes that mean you are not losing weight. To join today, take the quiz below to determine what program is best for you:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Not%20losing%20fat%20June%2030%2F2019
LINK TO WEIGHT SCALE I RECOMMEND:
https://amzn.to/2Jz5lg9
LINK TO FOOD SCALE I RECOMMEND:
https://amzn.to/2Vy69co
*the above two links are affiliate links and I will receive a portion of the sale – regardless they both are products that I personally use and would recommend. Thank you in advance!
MUSIC:
soundcloud.com/lakeyinspired
Lakey Inspired – By The Pool
GRAPHICS: Vector art from Vecteezy.com
STUDIES:
CALORIC INTAKE
https://www.ncbi.nlm.nih.gov/pubmed/7918325
DIETICIANS CALORIC ESTIMATE
https://www.ncbi.nlm.nih.gov/pubmed/12396160
CALORIES BURNED IN A WORKOUT
https://www.ncbi.nlm.nih.gov/pubmed/26205763
CALORIES BURNED MACHINES
https://journals.lww.com/acsm-msse/Fulltext/2014/09000/Validity_of_Consumer_Based_Physical_Activity.20.aspx
source
Just noticed I made an error on the graph at 6:35 – the bar graphs are labelled opposite. The "400" one should be "perceived calories burned" and the "250" one should be "actual calories burned". My bad!!
I have always been in OK shape but I recently decided that I want to take my fitness to a different level. I'm lifting more and doing more cardio but I can't seem to lose any more weight. I went from 2:33 to 2:20 and I am stuck at 2:20. This video really did help me to understand why that is. I appreciate you very much! Keep doing the awesome work
I know i ate too much
The fact that people were eating almost TWICE as much as they thought just shows how stupid people actually are. I'm actually afraid, living on this planet with some many idiots.
I’ve been active throughout the past two years of my life, i started working out with my dad and I didn’t really do anything with my diet, i play soccer and practice almost everyday. I just recently like 4 months ago started going to my local gym and I still look similar to how I looked two years ago, I’m 16 now and I want to take my diet seriously, and get more lean, toned and loose my love handles.
It feels like I gotta work a 9-5 job everyday just to lose 1-2 lbs a week 😂. I keep my calorie consumption less than 2000 per day and workout at least 30 minutes every day just to see my weight going back and forth.
I believe a key component is weight loss is emotional. Which is even harder to change than the physical part. I try dieting because I hate my body and everyday it doesn't do what I want, I hate it more and more. I know this is a scientific video, just need to say this because all of the physical changes in the world will not make you happy until the emotional part of it is dealt with.
Yes metabolism can be damaged because of the thyroid. And calories in vs out is bs too. Its what kinda calories you take in is important. Seedoils vs coconutoil for example
One very important point you forgot to mention- it’s going to take most people between 6 months to 24 months to make a complete body transformation depending on how you follow all the points covered in this video. Enjoy the journey and think long term (lifetime).
Ive been stuck at 67 kilograms for months, somebody sedate me!!! I work at a cafe and walk 12k steps a day. I think they are feeding me to many pastries and sausage rolls 😂 I should write a meal plan because I want to lose 8kg before my birthday in 4 months 🤞
I rated that 850 kal..but he must be using less that one large avocado 😂
Ive been dieting for 3 weeks now but ive only gained weight…
Thank you for sharing this information and I hope you have a great holiday. I was just trying to get my bus home from work a few years ago and I was hit by a driver who was on their cellphone and had no clue that I was in the middle of the crosswalk until I got hit. I was thrown into the air and then landed forty five feet away. I was rushed to the hospital and then I was in a coma for three weeks after that. My doctors told me that if I had not been in good shape I wouldn’t have survived but I am back in the gym three nights a week and I am now taking a rest day and enjoying your video and I hope that you will say hi 👋
Gradual Elimination lifestyles for food help the most.
The thought of weighing everything before I have to then make it stresses me out. I know I could just get in the habit of it and then it’s part of my routine but initially it sounds like such a pain to weigh everything.
IVE been comparing Fat to skinny bodies to each other AND it actually is MOTIVATING me more to take .my diet more serious MEANING no more Pigging out for Jerry
Well it also doesn't help that Americas food it literally trash. It's stripped of all the vitamins and nutrients our body needs and full of empty calories and fillers. You can't teuck your body. It knows it's not getting what it needs so it signals you to give it actual sustenance and you put in more of what SHOULD be healthy. This creates overeating of crappy filler foods and causes weight gain. There is a reason you can move to another country, do the same amount of exercise and eat the same meals but lose weight there. Being fat makes companies rich and doctors. It's all to keep us spending that Almighty dollar!
https://youtube.com/shorts/_PBWXX_Z8Yg?si=3inAEY43rMdYiPXL
Ok think I did exercise 4 days of the week and ate 1 once a day
2:30 OMG Iam sooo Smart i literally said 600
didn't realized the oat have so much calories omg…
Been borderline chubby for half my life, and when I had several months straight of a healthy diet it looked as if I lost nothing. This led to me giving up and pushing myself back a few weeks, but now I’m gonna just try to trust the process
The Captain America shield stuck in the wall at 0:46 is pretty cool looking at the gym
yup calories intake the most important one… i just keep cut my calories intake around 25% for 10 month( remember keep lowered the CI when your weight lose too)…my weight from 109kg to 87 kg…and yes im just doing very minimal exercise