Struggling to make progress during your fat loss phase?⠀
Straight up…the reason you aren’t losing fat is that you’re taking in too many/not expending enough calories.⠀
You aren’t burning more calories than you are consuming. It’s all about energy balance!⠀
Consider taking a look at some of these areas that indirectly influence energy balance…they just might be the culprit to your stalled progress!
1. Not Drinking Enough Water
Between 2 and 6 cups of clear, plain water each day can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar. High calories in sweet drinks can add up to a big weight gain.
2. Not Getting Enough Sleep
Lack of sleep can contribute to weight gain. A 2006 study found women who slept five hours a night were more likely to gain weight than women who got seven hours of sleep.1 Researchers speculate that:
- Losing sleep may make you feel hungry, even when you’re not.
- Experiencing sleep deprivation may affect the secretion of cortisol—one of the hormones that regulate your appetite.
- Being tired may cause you to skip exercise or simply move around less, burning fewer calories.
Sleep deprivation can make you feel cranky, confused, irritable, and can even contribute to depression, which can affect your activity level and food choices.
Getting up and going to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other changes can go a long way in improving the rest you get.
3. You’re Not Eating Enough Protein
Skimping on protein will slow your fat loss because your body actually burns more calories to digest protein than any other macronutrient. Protein also keeps you feeling full and maintains muscle mass while shedding body fat. In a study from the Journal of Nutrition, researchers found that a high-protein diet also improved body composition, cholesterol markers, and insulin levels more than a diet of moderate protein, even while keeping calories the same. Make sure to eat at least 1g of protein per pound of bodyweight while dieting.
4. Stress Gives You Snack Attacks
If you feel tense, you’re more likely to reach for unhealthy, high-calorie treats for a quick comfort fix. You may eat when you don’t really need food.
5. You’re Not Tracking What You Eat
Awareness is incredibly important if you are trying to lose weight. Many people don’t have a clue how much they’re really eating.
Studies show that keeping track of your diet helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t
Read: [How To Stay Full For Weight Loss]
6. Over Doing Your Cardio Training
Traditional cardio sucks for fat loss: It doesn’t burn enough calories, and the more cardio you do, the better your body becomes at it. After enough cardio training, you’ll actually burn fewer calories than you would have before, with the same amount of work. Instead, do intervals. They burn more calories in the same amount of time, stimulate more fat loss, and create a huge metabolic effect that can increase your fat burn hours after your workout.
7. You’re Pregnant
Healthy weight gain during your pregnancy is a good thing. If you’re at an average weight before you get pregnant, it’s good to gain 25 to 35 pounds. Go for whole foods like fruits, veggies, grains, and proteins that nourish you and your baby.