10 reasons you can't lose fat

10 Reasons You Can't Lose Fat

          If you're just searching for fat loss secrets, you might be missing out on the answers. Are you doing any of these 10 things that sabotage your results?          

Losing body fat can be tricky.

You may start to think that you aren't cut out to get lean. Or maybe there's some sort of government cover-up keeping you from knowing the real secrets to losing fat.

Maybe you need to look at the basics of what you're doing and start over from there. Simple concepts that aren't that secretive at all.

The secret is that there is no Secret. 

Here are 10 ways you could be screwing up your fat loss efforts.

     1. Not Enough Protein 

               Protein serves to keep you fuller longer, which will prevent you from overeating, strengthen your immune system, and keep your metabolism in check. 

Be sure to eat plenty of Greek Yogurt, fish, chicken, turkey, lean meat, whey protein  , and eggs with each meal. When you are eating enough protein you won't be tempted to eat more sugary, physique-destroying foods.  

     2.  Not Training Enough 

               If you are training 2 or 3 days per week you are simply not training enough. For serious fat burning to occur you must train 4 to 5 days a week. 

Giving your metabolism a jolt most days of the week will keep the fat furnace burning and will enable you to eat the proper amount of food without starving yourself. 

     3.  Not Eating Enough 

               Another misconception is that you have to starve yourself to lose that unwanted pounds. Too little food will slow your metabolism and bring fat loss to a screeching halt. Make sure you're eating the right amount of calories for your goals.
Once you get too low in calories, your hormones react and cause adverse effects like conserving calories and storing them as fat.  Eat a balanced diet, cut out the junk, and keep your metabolism in check.




   
 4.  Not Training Correctly 

               If you think high rep training is more conducive to burning fat it may be time to shift your thinking. Having more muscles burns more fat, and compound lifts build more muscle.

Think of your muscle tissue as big fat-burning organs. The more you lift, the leaner you will get. Ofcourse this along with a sound diet and some cardio.



5. Too Much Cardio 

           A little cardio is a great thing. It improves heart health, strokes the metabolism, and increases circulation.
Cardio is a good thing, but too much will hinder your progress, leaving you depleted and defeated. Focus on a balance of resistance training, diet, and cardio and you will have better results.



     6. Training Too Much 

               Yes, it sounds like contradiction to #2, but hear me out. You may be training to much. How? More cardio, more weight training, more hours, more days per week. It will all come crashing down one day.
Moderation is key. Moderating your diet, training and cardio is the best approach.



     7.  Not Manipulating Calories

                Eating the same things and consuming the same amount of calories day in and day out will eventually steer you into a rut. You see, the body is extremely adaptive and efficient. It will gradually start to stall your fat loss efforts.
This is the perfect time to fluctuate calories, namely carbohydrates. You can simply have a specific amount of carbs on training day and then lower the amounts on non-training days.


      8.  Not Eating Fat

                You need fat. Why? Fat helps regulate hormone levels, helps with energy production, and aids in metabolic maintenance.
Shoot for healthy sources such as avocado, nut butters, olive oils, fish oil.  Gone are the no-fat diet days. Seek balance.


    9.  Switching Diet Plans Too Often

                Are you a diet hopper? Do you switch from one diet to the next every week?
Pick a diet, but make sure it's healthy. Next, stick with it for significant amount of time and make small adjustments along the way.  Give it ample amount of time.



     10.  Eating Too Clean

                 Another misstep is eating too clean. Yes, it's good to eat a healthy diet full of lean meats, fruits and healthy fats. But eating too strictly will lead to a fat burning plateau. You can drastically reduce your overall calorie intake by avoiding sugars, saturated fats, and eliminating other forms of starches.  This may lead to not eating enough.

If you have any questions, let me know in the comments below!