1. You’re Eating Too Much
To lose weight you need to burn more calories than you consume.
The calories you need to eat in a day to maintain your current weight is called Maintenance Calories.
To lose weight, weight loss experts recommend you eat about 300 to 500 calories less than that.
This will create the caloric deficit you need to be in to lose fat.
To determine the exact number of calories you need to eat download our Weight loss guide below!
2. You’re Eating Too Little
Another mistake many people make about fat loss is drastically reducing their caloric intake.
They don’t do the caloric deficit calculations before they start their weight loss journey.
Your caloric deficit is unique to you and dependent on a variety of factors such as your Basal Metabolic Rate and your activity levels.
It’s easy to see why so many of think that losing weight is just as simple as drastically reducing our food intake.
Especially when you see the numbers on the scale going down every day.
However, the problem is that the quick “weight” loss you’re seeing isn’t actually fat loss but muscle depletion.
This happens when you are eating less than your Basal Metabolic Rate (BMR).
Which are the amount of calories your body needs at rest, without added activity, to keep your body functioning (I.e. to keep you alive!).
When you drastically reduce your calorie intake, your body is not able to maintain vital functions based on how much you’re eating
So your body takes energy from the protein in your muscle.
How does eating little harm your body?
You slow down your metabolism.
Your body goes into starvation mode and starts to slow down the number of calories you burn in order to preserve energy.
This is one of the factors that can cause you to yo-yo diet and gain 15 pounds in 2 weeks!
How can you gain 15 pounds in 2 weeks?
You eating less contributed to your slow metabolism and you simply ate more than your body was burning off.
Losing weight is a science and a matter of creating a calorie deficit.
However, you can take this a little too far and end up sabotaging your goals.
Download our Trouble shoot Guide to find out why you’re not losing weight and what you can do about it!
3. You’re Working Out Too Much
Some people believe if they eat less and up their cardio that they will lose weight.
These same people are often disappointed when they notice their weight keeps going up and down.
Doing cardio workouts on the elliptical or treadmill may actually be the reason you’re not losing weight.
Continuous, long-lasting cardio workouts deplete your lean muscle mass.
You need muscle to increase your metabolism to burn fat.
Lean muscle mass also gives you a healthy, lean, toned appearance.
The more lean muscle your body has, the more fat you’re burning.
And the more weight you are losing!
If you continue to run on the treadmill or use the elliptical machine for longer periods, your body is preparing for those long cardio workouts by storing energy as reserve fuel for longer cardio workouts.
Longer cardio exercises also increase your hunger,
Resulting in your going over your daily calorie intake.
You also need to eat the Right Foods.
Foods which will fuel your workouts and keep you fuller for longer periods of time.
Don’t be so focused on calories that you forget to calculate your own unique macro ratio.
Macros are just as if not more important than your caloric deficit amount.
Macros help you function and sculpt the body of your dreams.
So focus more on building muscle and less time on focusing on how much time you spend at the gym.
Here’s a awesome video that goes into more depth of why you are not losing weight!