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  • Chiarafitmum

Why you are not losing weight

Updated: Nov 24, 2020

1. You’re not tracking when you eat If you don’t track what you eat, you’re hurting your fat loss.  A lot of people who have trouble losing weight are simply eating too many calories. You may think that you are an exception but keep in mind that researches consistently show that people tend to underestimate their calorie intake by a significant amount. I highly recommend to all my clients to keep a food journal and start tracking their calories intake if they are serious on their fat loss. Food journals reveal exactly what’s going into your body and what you need to change to improve things. It’ll also increase awareness to help you stay accountable and make better food choices. 

2.You think cardio is the key   Traditional cardio sucks for fat loss: It doesn’t burn enough calories. Instead, do sprint! 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.

3. You’re not eating enough protein Protein is THE most important nutrient for losing weight. Eating protein at 25–30% of calories can boost metabolism, keeps you feeling full and you will eat fewer calories per day. It can also drastically reduce cravings and desire for snacking and maintains muscle mass while shredding body fat.  All my clients who follow my nutrition protocol , will literally change their way of eating protein and will learn how to fuel properly their body to get results .

4. You’re not strength training Stop neglecting strength training while trying to lose fat. This can help you maintain your muscle mass and stay toned . In fact during a calorie deficit, your body tends to lose muscle. The best way to prevent that is to train hard and heavy. Adding more muscle also increases your BMR, metabolic rate, which boosts the number of calories you burn throughout the day. 

5. You’re too stressed Mental and physical stress limits fat loss because it elevates your cortisol. High levels of cortisol interfere with testosterone and growth hormone production, which reduces muscle growth, leads to fat gain (especially around the waist) and even weakens bones. Take time to relax and decompress from daily life with things like yoga, stretching, mediation and breathing exercises. Also, make sure to take at least one day of rest per week from any exercise to prevent overtraining, which also spikes cortisol. 6. You’re not drinking enough water Almost everybody drink too little water. Yet even the smallest amount of dehydration cripples your fat loss, because your metabolism will slow down to conserve water. Drink lots of water to keep your body functioning optimally—this can even help you burn more calories.

7. You’re cutting carbohydrates Avoiding all carbs hurts your fat loss. For people who strength train, absolutely need carbs to provide the energy to perform their best, build mass and recover. Skipping carbs, however, will lead to flat workouts and missed muscle gains. To promote fat loss, eat carbs and choose clean sources of carbs like sweet potatoes, whole grains, fruits and quinoa.

8. You’re Drinking Too Much Alcohol If you like alcohol but want to lose weight, it may be best to stick to spirits (like vodka) mixed with a zero-calorie beverage. Beer, wine and sugary alcoholic beverages are very high in calories . Alcohol has 7cals per gram. If you do not moderate your alcohol intake you will lose all the benefit of your diet and training.   Start a custom weight loss program with me . I will help you adopt healthy habits.

Your program is customized to your goals and fitness needs.

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