1. You’re Eating Too Many Calories
It sounds obvious, but sometimes it is too easy to scoff down the calories without even realizing it!
A McDonald’s Burger, Chips and Soda can set you back almost 1300 calories! One whole avocado will cost you 300 calories, and one Krispy Kreme glazed donut can cost you a whopping 200 calories. These foods alone generate more than most people’s recommended daily intake. The general rule of thumb to follow is “Calories in = Calories Out” if you can’t burn/ expend a large chunk of what you put in, then start paying close attention to how much you eat!
2. You’re NOT Eating Enough Calories
Finding the balance between eating too much and too little is very important. Before we give our explanation it is important to note: “Calories = Energy”. The less energy we have available, the more our body is forced to conserve what is stored. This is commonly known as “Starvation Mode”, however the correct term is “Adaptive Thermogenesis”(1). The body attempts to prevent you from starving and holds on to as many calories as possible by storing them in fat cells to prevent you from wasting away.
3. You’re NOT Eating Enough Protein
So you have found a good balance and are eating the right amount of calories, but you notice that the weight still isn’t shifting! Chances are you are not eating enough protein.
Increasing your protein intake to around 30% of your total daily calories can boost your metabolism by 80-100 calories per day. (2) It can also help to prevent weight regain, which tends to happen after dieting. (3)
Tip: Start your day with a high protein breakfast as this will reduce unwanted snack cravings and increase your satiety.
4. You’re AVOIDING Weight Training!
Weight/ Resistance training packs on muscle. The more muscle you have the more calories your body burns throughout the day. In addition, weight training helps you to maintain muscle mass which often gets burned as fuel alongside fat when you don’t exercise (4).
5. You’re AVOIDING Cardio Training!
SO you are training with weights but avoiding cardio. BAD IDEA!
Cardio is one of the most effective ways to target ‘Visceral Fat’ (harmful fat stored around the organs) and Subcutaneous fat which is mostly visible around the stomach(5). This is because cardio for the most part is aerobic exercise. Aerobic activity relies heavily on the presence of oxygen and oxygen is required in order to burn fat from your cells!