Reasons Why You’re Not Burning Fat

Have you been calculating every calorie, rejecting all those things you love to eat, and yet you’re not burning fat? In case you keep on dieting and following the cutting cycle and weight loss plan, but you do not see any results, it seems like it is time for you to take a closer look at your approach.

There are times when seemingly very little issues appear along the way which add up and transform into big problems if you’re not dealing with them right away. Here, I will share various reasons why you may not see any results when it comes to losing weight and burning fat. You are likely to find that something is twisting up your diet and hindering your progress. If you find it, make sure you rule it out as soon as possible and you’re sure to break through that stopping wall and start seeing the results you’re looking for.

So, you’re likely not continuing to burn fat because of one or multiple of the following:

You’ve been dieting for far too long

In case you can’t remember the last time you left the table feeling fully satisfied after a meal, then it is likely you’ve been dieting for far too long now. This will impede your results. If you always have that daunting feeling of hunger, then you should change something. One common reason why people do not seem to be burning fat like they hoped they would is simply because they’re dieting for too long.

Prolonged dieting will put you into a reduced-calorie state. This is basically a “starvation mode” activated by your body, which will slow down your metabolism. Your body doesn’t know you’re dieting, it “thinks” there’s no food. In an attempt to protect itself from starvation and dying, the metabolism is slowed down. Therefore, you consume fewer calories, but you are also burning fewer calories, which leads to no progress.

If this does sound like you, then you need to take a break! Do not be afraid to start eating normally for the next 2-4 weeks. It may seem like you take one step back, but this step will help propel you further!

Your measurements of meals are off

One of the most common reasons why people do not really lose weight and continue burning fat is simply because they are not measuring their food properly. You know that peanut butter is helpful and you know that Greek yogurt is helpful. You combine these as they are both helpful for your goals and you get about one tablespoon of peanut butter with the Greek yogurt.

But exactly how much peanut butter was on the spoon? Was it one tablespoon or close to two? You may not be sure, and here you added 100 calories to your diet. Peanut butter is very calorie dense, providing 588 calories per 100g! You may not even realize how easily you add calories.

I used peanut butter because it is calorie dense, and almost nobody counts how many grams of it they use. This usually leads to a huge increase in calories without even realizing it. Yet, that’s just one example, you could make pretty much the same mistake with other high-calorie foods such as nuts, pasta, steak, or salmon and it is no wonder you’re wondering why you’re not burning fat.

You’re falling off your plan on the weekends

Yes, you may be doing everything perfectly… during the weekdays. But what about weekends? There are lots of people who are faithful to their diet and regimens during the week, but when the weekend comes, a lot of dieters tend to fall off the wagon and do it really hard.

If you think about it, the weekend is about 30 percent of your total week. You may be following your diet 70 percent of the week, allowing you to be in 70 percent of your calorie maintenance. But you can easily add up those 30 percent on the weekend, and maybe even more if you’re not careful. Having that said, you may be working really hard, doing everything perfectly during the weekdays, but if you’re falling off your plan on the weekends, you are still unlikely to continue burning fat.

Yes, I know that you can’t always be at 100% as we’re all only humans. But when it comes to percentages, try the 90/10 rule instead. You need to follow your diet 90 percent of the time. When it comes to relaxing and having fun, then you have the remaining 10 percent. It is an awesome rule to follow because it helps you stay on the right path, mainly, as you can still indulge a bit. Going for the 70/30 rule and 30 percent of your time you’re ignoring your diet and having fun, you won’t ever see any results. Keep in mind – weekends count too.

You’re not adjusting your program as you progress

Lots of people stop seeing results simply because they do not adjust their program as they progress. You start your dieting plan, you start seeing great results, and you go with it without changing a thing. You just can’t expect the same results to follow. Your body is going to change in response to your plan, so your plan will need changes as well.

For example, it is common sense that you need different calories at 200 lbs than you’d need at 180 lbs. Those calories could allow you to stay in a calorie deficit state at 200 lbs, but they are already a maintenance calorie state at 180 lbs.

Additionally, the leaner you are, the more likely your body is to go into that starvation mode and conserve fuel (calories). It may be counterintuitive, but consuming more carbs may help you get over this effect. Increasing your carb intake is also going to optimize your insulin sensitivity and release of the hormone leptin. This will help maintain body weight. You “show” your body there’s no need to get into starvation mode and conserve fuel.

You hit the gym to burn calories

Everyone knows – if you want to lose weight, you need to go to the gym. But what about those who lose weight without ever stepping into the gym? Don’t get me wrong, there’s absolutely nothing wrong with heading to the gym with the sole purpose of burning calories. But it is a problem if you’re focused on this one indicator alone. You must work out hard to burn fat and lose weight, but you still won’t lose much in the gym. If you only want to burn calories, then you should only hop on a cardio machine and stay there the entire time. Those machines are the best when it comes to burning calories in the gym, and you can easily track your progress.

Barbells and dumbbells are not burning fat and calories as much as cardio. Nonetheless, lifting will produce the most significant changes in your body. Lifting does help burn fat, but not as much as cardio, at least, during your workout. Lifting will help you burn calories even after you stop working out because the body needs to recover the damage done during lifting. This way, you burn calories AND gain muscle. Then, the more muscle you gain, the faster you burn fat. As a result, weightlifting helps reshape your body. This is the reason about 70% of your workout should be spent on lifting weights. Cardio exercises are great, but they are only complimentary to lifting weights, improving the results of strength training.

Most people who rely on cardio alone to put themselves in a calorie deficit, burn fat, and reshape their bodies will not achieve any results. For the best results, you better focus on strength training with low rest time between exercises. This will maximize post-workout calorie burn.

Your workouts are running you into the ground

When you hit the gym hard, you’re yielding results. But if you’re hitting it too hard, you may not even realize that you’re harming yourself. You do need to work hard in the gym, however, you need to watch out for how that max-energy output will influence the other 23 hours of your day. There are a lot of people, especially those who just started and are full of motivation, who work as hard as they can during their workouts, and then they fall back into a very sedentary lifestyle the rest of the time. That’s only because they’re too exhausted from the gruesome workout.

All the little bits of activity that you’re doing during the day will add up and play a huge role in your total daily calorie expenditure. If you’re too tired to go for a walk, do some house cleaning, or play with your kids, you’re not spending any calories.

Therefore, your workout might be reducing, instead of increasing, the number of calories that you burn a day. For example, if you’re going hard in the gym, but not completely exhausting, you’re going to burn 400 calories during that session. This will leave you with enough energy and you can burn 500 extra calories over the rest of the day from little activities. Your total calorie burn would be 900 that day. However, if you’re having an extremely exhausting workout that will burn 600 calories and it is so exhausting that the rest of the day you spend on the sofa. Your extra calorie burn is just 100 that day. Your total calorie burn that day is 700. Yet, you could’ve burned 900. In the end, what I’m trying to prove is that if you exercise too hard, you may reduce your ability to lose weight.

Wrong post-workout reward

It is normal for you to have a post-workout snack or meal, nonetheless, a lot of people are making one common post-workout mistake. Rewarding yourself with a big snack after a big workout. Keep in mind that whether you snack or not after exercising, you will still retain all the strength and cardiovascular improvements that you have gained during that workout session. Nonetheless, if you follow your workout with a big smoothie or a bag with cream cheese, you can easily end up calorie neutral after all that hard work in the gym. In fact, in a matter of a few minutes, you may eat way more calories than you’ve burned in that 2-hour hard work gym session.

Yeah, you may need those carbs post-workout to help you recover. However, it is important to remember that calories count too. Yes, you need to refuel post-workout, but you should not consume another 400 calories you’ve just burned in the process.

You’re not using Body Gear

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