3 Reasons Why You're Not Losing FAT!

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0:00 - Intro
(0:34)- Reason 1- Diet
(0:44)- IIFYM- If It Fits Your Macros
(1:20)- Why IIFYM doesn't always work.
(5:07)- Stop Eating Empty Calorie Foods / Don't Starve Yourself!
(8:47)- Reason 2: Not Doing the Right Type Of Training!
(11:45)- Reason 3: Relying on supplements to do the work for you.

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Many are lead to believe that just by eating healthier foods and going to the gym a few times a week, that this is enough to make a change in our lives. Well, they would be right, but if you find yourself making SLOW progress, I have listed a few reasons below that may be slowing you down.

REASON 1 - DIET

IIFYM –If It Fits Your Macros
There are many diet techniques out there and choosing the right one can be difficult, especially if you are new to fitness. At the end of the day it comes down to ensuring you are eating enough calories, protein, carbs and fat to keep as much muscle as possible while losing weight.

But you need to make sure you are eating the right foods. Just because two foods have the same macronutrient content (protein, carbs, fat) doesn’t mean they are as equally as good for you.

There is a method of eating known as “If It Fits Your Macros” or “IIFYM” which goes along the lines that you can eat whatever you want as long as you are filling your macros for the day. I would urge you to NOT utilize this method for your everyday dieting needs.

For the sake of an easy example, let’s take to different dinner plates and theoretically assume they have the same exact macronutrients. One dinner consists of a lean cut of fish and a sweet potato while the other consists of a greasy hamburger and pop-tarts.

Now, although from the outside looking in these two dinners may have the same exact amounts of protein, carbs, and fat and your body can’t distinguish where the macronutrients are coming from; for example the carbs from a pop-tart compared to the carbs from a sweet potato, the issue lies in “what else” comes with eating these foods.

Meal 1
Greasy Burger:
Unwanted Fat
Not a lean cut of meat
Simple carbs from bun

Pop-tart:
Artificial flavoring
Food preservatives
Emulsifiers
Shortening

Meal 2
Lean Cut Of Fish:
Healthy fat
High protein / low fat
Omega 3 fatty acids

Sweet Potato:
Vitamins
Minerals
Fiber

As you can see, when we break down these meals there is a very clear difference in food quality and it is easy to see why choosing the right foods can make a difference.

Why IIFYM didn’t work for me.
Before I started IIFYM I was extremely lean and wanting to put on more muscle. When trying to gain muscle, you need to eat in a calorie surplus. Typically, when trying to gain muscle you need to be eating 250-500 calories over your BMR a day. In about 2 months I went from 172lbs to 182lbs. I was happy to be gaining weight but noticed my abs were definitely not as well defined and I was holding a lot more body fat in and around my lower back. I was eating pretty much anything that filled my macros for the day, went out to eat a lot more, and was eating basically up until I went to bed. I didn’t have a set schedule for when to consume carbs and protein either.

It has been proven that meal timing doesn’t make a difference because you can’t change the thermic effect of food. However, I have learned with my body that if I eat the majority of my food throughout the morning and afternoon, I don’t feel bloated when I go to sleep and I wake up feeling much leaner. Everyone is different and it will be your personal preference when it comes to when you eat your meals.

I decided enough was enough, tossed IIFYM to the curb, and I was going to make LEAN GAINS my way. I began to adjust my meal plan to consist of only healthy / natural food choices such as fruits, vegetables, Greek yogurt, eggs, nuts, and lean cuts of meat. I then filled in the gaps with my BSN supplement stack. I also decide to eat the majority of my food, especially carbs, in the morning to midafternoon and focused on mainly protein for the rest of the day.

Since adjusting my eating I dropped back down to 173lbs. However, my bodyfat % is much lower now.

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