5 Reasons You're Not Losing Weight

5 Reasons You're Not Losing Weight

1) You're eating more than you think

You're eating real natural food, getting plenty of protein, but you're still not losing enough weight.
If you need to be eating under 1900 calories to lose weight, but are eating 2200 a day you're not going to lose the body fat you need. Even if everything you're eating is natural, organic, full of protein, etc.

Lots of foods can sneak up on you too. A slice of Ezekiel bread is filling as far as bread goes, and healthy too. But 3 slices come out to almost 300 calories. An entire cup of oatmeal is around 300 as well and is way more filling and has much more protein. But calories can sneak up on you that way.

Nuts, seeds, avocados, raisins, all kinds of healthy food can sneak up on you. This is especially important for people trying that last piece of stubborn body fat.

Chips may not look that fattening but easily add up to lots,and I mean a lot, of calories.


Whole wheat pasta may be healthy but has a lot of calories.

2) Your diet's good, but you're not active enough

The diet that works for you when your active all week, will not work while you're working hours and making excuses why you can't get to the gym. Weight gain doesn't caer about excuses.

So that means you either have to lower calories or become more active. If you have the choice, choose for being more active. It only takes 30-60 minutes a day. You don't have to go crazy, you're not training for the Iron man.

3)  You're active, but not lifting

Skinny Fatitis

You're doing a lot of cardio, and keeping your calories in check but still don't have the body you want. Well, have you ever been to a marathon or triathlon. Lots of impressive athletes, not a lot of impressive bodies.



Lifting weights may make you weigh more because of the increased muscle mass, but you'll actually look much better, and have a higher metabolism by the increased muscle. Therefor making you look leaner, and keeping you leaner.

4) You're losing but now aware of it

a) You've lost weight, but due to homeostasis your body has retained water weight and you think you haven't lost weight. So you get pissed off and just eat bad anyway because whats the point. Now you actually messed up, but you think it's because you can't lose weight. Stick with the plan for a while and follow through.

b) You've lost body fat everywhere but your main area, so it makes your stubborn body fat look even fatter in comparison with your lean body.

5) Your calories aren't low enough 

Some people go on a diet but only cut a few calories and need to cut far more. Even if they are losing weight, it's so slow they barely notice it and think it's impossible and give up. If you'd like to lose it slowly, go for it. But I've rarely met anyone that does.

6 EASY Steps to Getting your Dream Body

Step 1)  Keep Away from Processed Foods

You hear it all the time. Why? Because it's true.

Processed foods don't make you fat because they're processed, but it doesn't help.

Processed foods are NOT FILLING.

Top that off with the fact that they contain a massive amount of calories compared to natural foods.

They lack the nutrients that real foods have as well.

The closer it comes to the original source, the better it is typically.



Think Potatoes VS Mashed Potatoes VS Potato Wedges VS Potato Chips, it just gets more and more processed, less filling, way more calories, and devoid of nutrients.

Processed Foods you can give up and lose weight quickly would be:

Soda
Chips
Any Snack Foods that are meant for you to just keep eating while sitting idle
Frozen Foods like Chicken Nuggets and Hungry Man
Fries

Found this on some random blog. Summed up a typical bad diet perfectly.

Step 2) Eat Real Foods

Oatmeal, Sweet Potatoes, Brown Rice, Red Potatoes, Whole Fruit, Whole Vegetables, Lean Meats, are all real food.



Which means the opposite of earlier.

1) They're all extremely filling. It's very difficult to overeat on grilled chicken and apples.
2) They're low calorie. You'll be surprised how hard it is to hit your caloric goal when you eat real foods. You'll often end up eating less because it's so hard to get it all down.
3) They're full of all the nutrients that the people taking all those vitamins lack.

Eat the foods you like. If you don't like any of the foods I just named, don't eat them. Eat the ones you do like. There's plenty out there.

If you don't like Cottage cheese, don't eat it. If you love Tuna, eat that.

Step 3) Read Food Labels

Most people would be shocked if they read what they ate. It's often willful ignorance. You don't want to know how bad it is, just like you don't want to know how your hot dog was made, or that your clothes were made in a sweatshop. So people turn a blind eye.



But there's no room for that if you want better shape and live a healthier life.

When you start seeing how much fat, and carbs are in the foods you were eating you'll start making better choices...hopefully.

You'll realize that nuts and peanut butter are actually horrible sources of protein, and that chips are way more fattening than you thought.



You'll seek out foods that are high in protein, low in fat, and portion your carbs better.

Step 4) Use a Food Scale and Measuring Cups

Food scales and cups are cheap. Plus what's the point of reading food labels if you're not going to measure out the portion sizes.



Once you do it long enough you'll be able to eyeball it moving forward.

I still measure because I'm OCD, but that's me.

Also, a scale is always more accurate than a cup, in case you want to be extra careful.

And it's definitely easier to measure peanut butter with.

Step 5) Track Calories

Since you've gone this far why not use that fancy yet simple, and most importantly FREE app on your smartphone or computer.

Back in the day of yore you had to log it with pen and paper. And have all the food labels on you.



Now you can get it all done on your phone in under 3 minutes.

Now you have in plain sight what you're eating, how much, and what percentage of protein, carbs, and fat.

We now have the answer to why you're losing or not losing fat/ building or not building muscle.

If you're not getting enough of something, eat more of it. If you're eating too much of it, scale it back.

It helps you plan your day, and learn from your past mistakes.

Step 6) Stick the same Meals

They've done studies on athletes that stay in the best shape later on in life and they had one thing in common.

They eat pretty much the same thing most of the time. I do it as well.

I'm not saying never deviate, but we all have our routines.

When you have a healthy routine, with foods you love to eat, why change it up all the time and confuse yourself.

It's decision and mental fatigue. You have enough things going on in your life without planning your meals every single day.



Just eat the way that works for you and stick with it. Then when you have a cheat meal or random food every once and while and it won't effect you that badly.

As I say all the time, we are what we CONSISTENTLY DO... Did I just quote myself.

FINAL THOUGHT

You don't want to change. You might think you do, but your brain and body don't want to. They love routines. They want you to stick to the same house, job, relationship. TV shows, foods, and even route to work. You can't depend on motivation, you MUST FORM HABITS the same way you have habits now. You just need to replace them with better ones.



The best way to do that is not let yourself know it's happening. By making these baby steps you can do it slowly, without as much resistance. As you keep seeing results you'll be driven to make the next steps and keep building off that momentum.

Carb Cycling

I've got a lot of questions on this so I've decided to write an entire blog about it. But just remember, as I'll repeat many times throughout.


Two things real quick.

1) If you believe the math in this is too complicated I'll send my 9 year old cousin to your house to help your math because you're half retarded. She'll teach you long division as a free bonus.

2) IF YOU'RE NOT REGULARLY TRACKING YOUR CALORIES THAT DON'T EVEN BOTHER CARB CYCLING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Carb cycling is for those already regularly tracking their macro nutrient ratios and have either stumbled into a plateau or are feeling one on the rise.

Only pull this out when necessary. And only follow it for a while, don't live your life off of carb cycling. Do it for a while, get off it, then get back on if needed.

And yes, this pretty much similar to refeeding.

Now without further ado, let me explain this shit.



So let's say you're man dieting on around 3000 calories or woman on 1500 calories.

And let's say you're on a 40/30/30 (Carbs/Protein/Fat) split just for fun. If your ratios are different than obviously alter them as needed super brain.

The man will be eating on maintenance diet 300 carbs/225 protein/100 fat

The woman would have a maintenance diet of 150 carbs/110 protein/50 fat

* Some numbers are rounded off in order to be more easily remembered, so don't get anal



Anyway, now to cut from this point on you should be doing well if you're lifting and cardio are on point.

Now when you finally need to tweak and reduce calories, cut them all from your carbs.

Cut them by 25%, leave the rest the same as you need your protein and fat.

The man will now be eating 225 carbs/225 protein/100 fat

His overall calories have now dropped to 2700, from carb cutting alone.

The woman will now be eating 110 carbs/110 protein/50 fat

The woman's overall calories have dropped to 1330 from carb cutting.

Added bonus is it's now easier to remember your ratios as proteins and carbs are exact same now.

Still with me? This isn't physics.



So you stick on this for a while and probably get all the results you could ever want.

If you don't then NOW IT'S FINALLY TIME FOR CARB CYCLING.

Top 2 reasons you've earned the right to do this are:

1) You've hit two plateaus and have finally needed to do this out of necessity as a final effort
2) You've been logging long and consistently enough to prove you have the skill and discipline to follow this

Now what you will be doing is this. You will cut an additional 25% from the carb amount you're currently eating.

Again, everything else stays the same.

So now the man will be eating 170 carbs/225 protein/100 fat

The man's calories have now dropped to 2480 from additional carb cutting. Over 500 calorie deficit from the beginning.

The woman doing the same will now be eating 80 carbs/110 protein/50 fat

The woman's overall calories have now dropped to 1210. Around a 300 calorie deficit from the beginning. Less cutting than the man, but women have less to cut. I don't want a bunch of women running around on 1000 or less calories starving themselves to get in shape, but only losing muscle. Only cut what's necessary. Nothing more.

VERY IMPORTANT



THIS IS A ROTATIONAL DIET

You will only eat like this for 3-5 days.

Then you will have 1-2 days of a high carb day.

You will add 15% to your starting carb amount.

The will now eat 345 carbs/225 protein/100 fat

The woman will now eat 125 carbs/110 protein/50 fat

EX. Man eats 3 days at 170, then 1 day at 345

EX. Woman eats 5 days at 80 carbs, then 2 days at 150 carbs

At the risk of over explaining and confusing you, you can also do a 2 day low, 2 day medium, 2 day high

EX. Man eats 2 days at 170 carbs, 2 days at 225 carbs, 2 days at 345

EX. Woman easts 2 days 80 carbs, 2 days 110 carbs, 2 days 150 carbs

So, there it is. Carb Cycling.

Much like reading a book. It's not hard to do, it's just most people don't want to think and would rather just not do it.



Special thanks and shout out to Chris Aceto the author of Everything You Need to Know About Fat Loss and Championship Bodybuilding and Tom Venuto author of Burn the Fat, Feed the Mucscle.



Shout out to my cousin that will teach all the half retards how to do basic math so they can lose weight.