Tag Archives: weight loss


If you have been working out and eating healthy but you aren’t losing fat, it is highly likely that one or more of the reasons I’ll list below is/are to blame.

Let’s start with the obvious.

  • You are eating too much!

This is a no brainer. If you eat more calories than those you burn you’ll not only hold on to fat but you might see the scale go up too, despite your regularly exercising. There are quite a few ways one ends up overeating… some very sneaky.
– You might be overlooking calories altogether (in which case I suggest using an app like MyFitnessPal to track your daily intake). If you don’t know how much you’re eating, you don’t know how much you are overeating (although the scale and mirror should be pretty good indicators).
– You might have overestimated your TDEE (Total Daily Energy Expenditure). Maybe, just maybe, your metabolism doesn’t burn calories as fast as you thought and maybe that estimated calorie intake you got off the internet isn’t quite right for you. Trial and error is your best friend. Adjust your calories accordingly.
– You might have fallen victim of calorie dense foods (nuts, nut butters, avocado, etc), which, albeit healthy, will definitely put you into a caloric surplus. Moral of the story, don’t go to town with that peanut butter – check the nutritional values before you scarf down 600 calories as “a snack”.
– You are not eating enough protein. Foods/meals that are high in protein provide more satiety (on top of feeding your muscles and helping them grow).┬áPlan balanced meals that include a good amount of protein. Also, add a good side of veggies – which are physically filling at the cost of a ridiculously small caloric intake.

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The best way to lose weight and keep it off

Studies show that most people who want to lose weight will go for a restrictive diet, reach their weight loss goal but gain it all back (plus interests) shortly after. The reason why that happens is because those people have successfully managed to slow down their metabolism, to put it gently.

Let’s start with what I believe to be the best way to go about it.

It involves:

  1. educated food choices
  2. a caloric deficit
  3. strength training
  4. cardio/staying active

I hear many people say “I don’t want to start working out/lifting weights yet because I want to lose x amount of pounds/kgs first.”. And that is the worst approach, unless a physician has told you to stay away from exercising.

Dieting alone (aka the caloric deficit) will definitely help toward your weight loss goal but you aren’t just dropping pounds of fat there. Your lean mass is going away too. So let’s assume you finally get to your definition of ‘skinny’ size by just dieting. At that point you will simply be ‘skinny fat’. And if you were in a restrictive diet you will probably end up binge eating afterwards. Which would start a vicious cycle of feeling guilty, stressing over it, spiking up cortisol (the “I make you fat hormone”) and going backwards, undoing all your hard work.

So what is the correct approach to losing the weight AND keeping it off?

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