Why you think you aren’t losing weight VS. Why you’re actually not losing weight ✅✅✅✅✅
1️⃣ you probably consume WAY more than think you do! You may not eat often but when you do, you’re eating calorie dense foods without really knowing it. Or you graze throughout the day in addition to your meals.You probably don’t eat enough protein without paying attention so you’re eating more foods that don’t contribute to your TDEE (total daily energy expenditure)...protein is more thermogenic than the other two macros and helps to preserve and build lean muscle mass which keeps resting metabolism higher. ————
2️⃣ you try to eat healthy but you don’t track your food intake so, really you have no idea how much you’re eating. You might eat 1400 calories one day and 2200 calories the next day, which ends up putting you in “maintenance” calories for the week. ———-
3️⃣ doing lots of cardio probably won’t help. The focus has to be on resistance training with cardio as a supplement (2-3x/week, for 20-30min at moderate intensity as a general suggestion). If you already focus on resistance training, make sure you’re training with purpose and intensity and you are PROGRESSING! You should be trying to lift heavier, complete more reps/sets depending on your programming. Programming doesn’t have to change every couple weeks but you need to progress every couple weeks within that program.
4️⃣ you eliminate certain foods completely (sugar, alcohol, breads, pasta etc) and you’re too restrictive. The more you restrict yourself, the more you will want it so every couple weeks (or even every weekend), you BINGE on all the food you’ve eliminated and you end up sabotaging any progress you made.
If you learn to incorporate your favorite treats within reason (80/20 rule DAILY) and have a rough idea on your calorie requirements, and stay within them....you will be able to sustain your diet (and yes it’s a diet...let’s call it what it is) long term and sustain your results long term ✅
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