Why You Are Not Losing Fat (4 Quick Fixes)
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- čas přidán 12. 04. 2021
- Why can't you lose weight? You have a diet, cardio and exercise plan but the body fat does not come off. After weeks and months in a calorie deficit the body fat just won't come off.
If you are not losing weight with your diet then how do you change it?
What kind of cardio should you be doing to lose weight and keep fat off?
Does your metabolism suffer if you lose weight?
What this video to learn how to lose fat, keep it off and have long term success with a calorie deficit.
Losing love handles and lower back fat can be tough. How about getting rid of the lower belly and seeing your abs? Perhaps you just want to lose enough fat to feel good at the beach. Whatever the goal these are the 4 keys to success.
Research: pubmed.ncbi.nlm.nih.gov/11375...
behavioral strategies, including eating a diet low in fat, frequent self-monitoring of body weight and food intake, and high levels of regular physical activity. Weight loss maintenance may get easier over time. Once these successful maintainers have maintained a weight loss for 2-5 years, the chances of longer-term success greatly increase.
Sometimes listening to these much repeated advices is the best to motivate me stay on track.
I do the same thing when it comes to listening to business advice, the best advice is simple and repeated!
Agreed
Indeed!
Agreed
Amen! I’m listening to this video as I’m in the gym working out in a fasted state. I needed an extra boost. Sometimes his vids seem contradictory but when I keep watching them it puts everything in perspective… gotta be mindful of the audience he’s speaking to in each vid. Although all his content is universal, some are more directed towards stage performers rather than the avg person just trying to get lean and get that nice athletic build and MAINTAIN yearly!! I like watching him and gathering his info.
No-one:
Paul: You have to be accountable
Real talk tho, this is the best channel for fitness information 100%
I appreciate that!
His advice applies to life too
Started my journey at 320pounds. After 12 months I am down at 195.
I want to step it up and get down at 175 and around 10%bf.
I was stuck for 3 weeks now and this came just in time
That’s absolutely amazing man!
Outstanding, I've lost about half that and i am on target but this last 20lbs is hard for me, cause i don't feel the urgency. So i just level off and lose oz"s.
What did you do man? I am actually at 320 right now at 6’3”
I have a question, with your weight loss did you experience any loose skin after you lost.
What good habits did you use or help develop with your weight-loss journey to get to 195 from 320
I have a success story with going from Obese down to just overweight and that's progress for me. 66 lbs loss. 20 lbs to go at 74 its feels great to be getting better. :-)
I'm walking my way down to getting shredded and resistence training. I've been on a deficit for more than a yr now and wow, what a journey. I've come a long way being very very patient, dedicated, and disciplined. I am headed to new heights and taking myself to bodyfat levels I never thought I could go. Going after 9-10% bodyfat levels and my progress is coming along. ✊
Tracking calories is a must. Thanks Paul! In Paul we trust baby let's go get it!
Tracking is everything!
Tracking my food intake made me realize that I was overeating fats and undereating lean proteins. Tracking also is helping me make better food choices. I made some changes and am finally seeing and feeling results. Thanks Paul 💪🏽
Hello 😊
I don't know but I like avocado and hummus that actually has alot of fat on it
I have to say once I started tracking there was much more freedom in it. Say I was craving that hostess cupcake. 180 calories... I ate it, only 1. Stayed under my deficit. And still lost weight.
I've been guilty of crash dieting and not tracking and it was much more tempting to fall off the wagon.
My hunger is a lot more manageable now cause I do track and I eat enough volume.
U are so pretty ..
@@chuchoyema4475 there you go
I was afraid to go into the calorie deficit needed to drop and when I reapplied myself and tracked macros I passed tm plateau. You and another channel have helped me out so much!
Thanks for sharing!
Been trying to achieve that sweet 10% body fat for years and couldn’t figure it out. Tried keto, vegan, vegetarian, Ayurvedic way of eating but nothing really showed the results. I have watched a lot of your videos Paul and they have changed my perspective on fat loss. Now I’m on high protein sustainable diet, tracking my calories and first time in my life seeing great results. Still have around 8-10% of fat to lose, but the journey seems promising. Thanks a lot Paul for your help.
Some of the best advice on CZcams! Ty. 👏🏾👍🏾
More so than bothering to count calories, know what you eat. Know what you do (activities). Then, next week, eat less and do more. Do it again the week after. And don’t regress backwards or break from your routine. Hold yourself accountable and you will lose weight
My prep starts next week and I needed this video! Huge fan of yours! Keep up the good work
Good luck 👍
👌👌💯💯Thank you for another fantastic video. I love when you share your expertise, your knowledge and your research and provide us with a jam packed knowledgeable filled content video. 🙌🙌 Thank you so much, looking forward to the next video as I always do
It’s amazing how these simple things make such a Huge difference In our bodies, the mental gains from feeling accomplished and accountable are also what keep us striving for more. 🤩 especially when your seeing your body changing 🐛......🦋
Yes those positive changes are so exciting!
Thanks for all your work.
This is a great video! I was stuck at a plateau and recently cut my protein waaaaay off (I was eating 225g + Protein) and bumped my fats and carbs up. Weight loss has resumed and I feel better.
You got this!
Always great content. And I love your drink stash back there!
Merica Energy!
This is sooo so helpful. I am incredibly grateful for this educational content. Thank you Paul Revela 🙏🏽😊
You're so welcome!
Brilliant, very useful information! Thank you for the great content.
Glad you enjoyed it!
for me it is all about tracking one time then repeating it for 100 days. 2 meals, bam, done. if i have to invent new meals everyday i am screwed because i love to cook and i love to eat. just figure two meals, throw in 2 additional shakeas and you are set gor fatloss (if you are in a deficit)
Excellent advise.
Awesome video thanks!
I really appreciate your honesty, we need more of that. So many are in just to make money regardless of the means. Happy to be working one of the Prophysique coaches, week 3 so far and very excited of the process.
Happy to hear it
Love your tips and approach! I enjoy carbs like potatoes, and brown rice. I have seen great results! I appreciate you talking about not being afraid of carbs!
they are magical when used properly!
Need to know this one. Thank you 😃
You’re welcome 😊
This was my question and the answer definitely helped a ton! I was honestly viewing carbs as the enemy to fat loss, not a helper. Going to put everything into practice right away. Thank you!
I started working from home over a year ago I’ve gained 15 pounds just from going from an active more physical job to sedentary in front of a computer for 8 hours. How do I lose the weight when I’m tied to a desk for 8 sometimes 10 hours a day. I still squeeze in my workouts but my weight stays the same oh an did I mention I’m over 40 I’m sure hormonal changes is not making things any better. Tracking calories and macros I’ve just started I’m struggling hitting my macros.😒
@@ericaamos8738 stand up more. Go for walks. You know
Solid advice, my guy is always spot on
I appreciate the feedback
Very informative video! I used to struggle with the excess lower body fat and its gotten better. But this has helped me understand why I can't get it all off!
Keep goin!
Good. You said everything that needed to be said👍
I appreciate that
I think this is the first fitness channel I feel that the guy is not full of shit. Good content dude!
Thanks again paul....
You are welcome!
I started watching this channel. And seems very informative. I my self I’m pre-diabetic due to to much protein/sugar. I’m trying to lose weight to lose body fat but it’s hard.
Thank you for the info paul:)
My pleasure!
I tried intermittent fasting 21-3, and felt absolutely rotten. My workouts were very low caliber, cuz I had no strength and no energy. Even my weight loss wasn't that great, even though I know it works well for some people. I just know recently I got really sick by such a calorie deficit and trying to work out that way, it just didn't work together. I'm 50 years old and in relatively good shape, I just need something that's going to help me lose body fat keep up my energy and be strong.
Your smile at the end of video , makes My day
Great video. I find the best appetite suppressant for myself is to have ONLY protein and healthy fats for breakfast. Having around 500 cals of eggs and avocado keeps me full and allows me to push off having my second meal, which tends to be around 3pm.
Yeah, you don't want to set yourself up to be starving in the evenings
Only just discovered you and glad I have great videos thanks bro
Thank you
One of the best channels in fitness
Appreciate you
its all about being patient and being consistent
I will be 43 soon, i am on a ketogenic diet ( i eat less then 50 g of carbs) 130 g prot and about 110 g of fats, i lift weights 4 times a week, cardio none, only1 0.000 steps a day ( can squat safely 48 kg, i am 54 kg at 158 cm). I eat actually much more than i used to eat when i was 65 kg( 1200 kcal , non processedfoods). I have more energy and my type one diabetic daughter is on same diet, her glicate hgb is 7.6 from 9.9...after listening to Dominic D'Agostino and Jeff Volek and Steve Phinney . Man that changed my life. Would love to see your opinions on that.( low carb performance diets)
Coffee the OG fatburner.
I “just” thought I was on a low calorie diet until I started tracking. BTW, I’m working with Christina! She’s great!
That is awesome!
Thanks Paul 😊
Very welcome Diane.
It’s not coming off because I have not been consistent!! That all changed yesterday!!! 💪🏻💪🏻💪🏻💪🏻
Awesome!
Great video. This helped keep me stay motivated as I started counting calories from your last video. I got a 24 hour flu bug over the weekend and that helped me lose 3 lbs. instead of my normal 1 lb. a week. Lol
Hello, thanks for the info. Could you please put a link of how to count macros? Thanks.
Hi Paul. I’ve the same problem right now. My calories are low and my protein is high. Over the last year I ate better and made my meals smaller over the months and I’ve lost 55 lbs. My weight is stalled and I know what you said in the video will for work for me. However, the only reason I don’t track my macros is because i live at home and I have to eat whatever dinner is served, so I have no control over that meal. I do have co tell over the rest of the day. But with that dinner meal, I feel like it’s pointless tracking. I wish I could. I’m aware of how great tracking calories is.
Track your dinner as well and then make changes on the meals you can control to maintain a deficit
Vegetables and fruit are the secret to long term to being lean. Not that they break the laws of thermodynamics. The low calorie density keeps you full without all the calories and lots of micronutrients that give u better energy and function to increase expenditure
Great point!
I hit a new low weight today..163.4 pounds at almost 6’1. I’m still skinny fat (with very little signs of abs) but I’m only a few weeks into my weight training routine so I’m not worried but man, it’s a little scary seeing the numbers low, but I’m hitting 160 grams of protein every day and staying under 2460 Calories so I think I’m doing it right. I remember Paul saying the number will get really low to see your abs. I still feel very good though with good energy levels, but it’s crazy and exciting
In your experience or things you've heard of, would you say feeling wore down, feeling lightheaded often and just lack of muscular endurance being symptoms of not enough food, or a very heavy deficit? even for me it's like, I've had certain instances in the gym where I felt really faint and it's ruined the gym (and working out really hard) for me. But my first thought when it happened was "i need food" do you think that's more of a placebo reaction, or actually the case? I'm a person who never really feels "hunger", I more so just feel ill effects from not eating, before I "feel" either physically or mentally hungry. For a few months in the fall I ate around 2600cal w/ ~170-200g protein, but I also did 40-50mi on a stationary bike per day. I felt great though usually, kept getting stronger and stronger, leaner and leaner, while still looking bigger, but just that one day in the gym completely messed up my mental and almost has made me scared to work out hard.
Thank you for your useful videos I’ve learned a lot from you
Your fans from Saudi Arabia
Glad you like them!
Q: I just turned 50. I'm 5'10" 290 lbs. Watching your vids has motivated me greatly. I've been on a health kick for the last 5 months. I'm eating less and exercising more. My goal is to drop at least 50 lbs. Unfortunately, I've been having sever problems with my right knee. I miss walking around the lake. What alternative exercises would you recommend besides walking?
I had a bummed knee a couple of years ago and I found biking helped me. But not sure if your injury is too severe for biking... Just thought I'd mention it 👍
Have you tried swimming?
Or maybe excersising In the pool I know la fitness has water excersising classes with all kinds of devices that cause resistance
Thankyou sir.
Welcome!
The wisdom grow's with the beard.
Hello coach! Is there videos on getting back on work out after injuries? Thanks 🙏🏽
search it I am sure there is, so many now!
You are doing great 👍
Thank you
Real talk. I've gone from tracking to eyeballing back and forth for years and still can only go a short time before I'm eating 500-1500 more calories than I think. I don't realize this happens until I return to tracking.
Yeah happens easy
@@PaulRevelia too easy
I gave up keto I and I eat low carb with pretty much high protein. I’ll go between 3 to 4 eggs with avocado with oatmeal blueberries inside. I love salmon and chicken. I’ve been trying get lean and trying to rid of my mid chest fat I used to have from 220.
I'm in the 150 carb range, getting good results with it
Thank you! As usual crystal clear, experience and science based advice. Can you please explain how one cheat day can “undo weeks” of a diet ? There are so many influencers posting about cheat days of 5-10k calories. Some trainers say one day or weekend isn’t going to make a difference-it’s just temporary water weight gain. I’d really like to understand the truth. Is there a happy medium like having one non diet meal and a piece of cake on my birthday or will it ruin my semi-shredded look? If so, it’s just not worth it... a lot of conflicting opinions on this. I need to hear your take more throughly... pretty please!
a cheat DAY is too many calories. a cheat MEAL is much more manageable. i just try to hit my protein goal and then have a burger or a frozen pizza or something. that way youre basically eating at maintenance for that day so its not bad
Thanks for your channel and info. I look forward to your videos. Very positive information. Can you recommend and easy to use app to track macros. I dont mind paying for a application that works and easy to use. Thanks for your calculator on your site.
Yes, absolutely
@@PaulRevelia thank you
My fitness pal is a good app. Plus you can see your macros without paying extra like you have to with lose it.
100% agreed, also I can verify: I lost a ton of muscle and could not get up from the bed when I tried out low carb and intermittent fasting.
Sorry to hear that, thank you for sharing!
We already had a natural fast. It was from dinner to "break-fast"......
Knowledge is power
@@BOBANDVEG Yes because we biologically function differently at night... we don't move that much, and don't need much energy. At morning when you move a lot, do excercise, thinking etc, these requires energy, primerally carbs. However, there are individuals - lets say 1 out of 10 - who will function normally using fat as energysource (either from food or fat storage). These people can achieve great results, but most of the people I've worked with, including myself, are just not one of them.
I've been losing weight counting my calories and macros with the app you recommended, counting calories and being consistent is the key. At the time I'm doing 180g of protein, 136 to 146g of carbs, and 46 gram of fat. I also walk and do a little bit of weightlifting.
what was this app??
@@tjflat7604 FatSecret
Damn.. all this makes sense.. ive been yp yo dieting to make weight for fights for years and at age 37 now im struggling.. first thing id do is cut carbs down to nothing but veggies and apples.. do you do online coaching?
Cronometer is the BEST!
I've tried to get to that "beach lean" state three times going for the third at this moment. I track everything very closely using fatsecret app. Two times I plateuted and felt so tired that I didin't want to train and stoped. But with every cycle I got closer. This third time I took your advise and didn't drop calories but added walking and am 11% (estimate ofcourse) and feel fine. Trying to get to 10%.
Damn, look at all that diet pop in the background. The key to getting shredded
High activity will stress already burned out adrenals even more and weight will not come off no matter what you do !
Accountability is my kryptonite! Lol 🙌
Can you get lean just counting calories, or does consuming too much fat prevent this even if you’re in a caloric deficit?
So I've been tracking 1200 calories a day and upped my activity (still could do a bit more of that)... however, to improve weight loss, I should start tracking my macros?
Trying to lose 5lbs for the past 6 months after losing nearly 25 previously... I went back to tracking, low fat diet, higher carbs, increased my daily steps by about 15%. Results already after a week
Thanks pro
Thank you!
Whatsup Paul ! Hope you’re doing well . I have a question , I’m looking to get pretty lean , around 10% body fat . I’ve lost 25 pounds already and I’d say I’m around 11-13% right now . I’ve lost a lot of fat but still don’t have that shredded look . My last bit of fat is on my chest , lower back , and lower abdomen. Can you give me your personal experience with transitioning from that stage that I’m in right now , to 10% body fat ? Where do you notice fat leave from first and last ? How do you know you’re on the right track ?
Man I felt pretty shredded at 12%. If you don’t feel shredded at 11% your either not at 11% or your expectations are way off. Go look at a body builder at 5% on stage and go from there.
I have not seen the scale move in ages. Would love to finally be shredded for once!
Let’s get it
@@PaulRevelia Yessir!
Scale number doesn’t mean shi*. I’m the same weight 3 months later in training and look night and day different.
Macros is key, 👌 xx
Bro im the lowest I've ever been but im stuck here hopefully I can hit the 150s soon
You keep saying that carbs are ok but how is it that guys like Mat Delaur promotes a low carb keto diet and looks great too. Do both things work? I'm confused.... I'm stuck trying to loose the last 5 pounds on my lower section to have a six pack but just doesn't seam to work. I've tried keto, now higher carbs like you said but still can't get that last layer off. I'm 50 years old, 5' 9" and about 150 to 155 lbs, do I need to loose more weight still? Im pretty lean as it is already, worried if i drop to 140's I'll look too small. Thanks for all your help and I do find ypur style of training much more sustainable for myself in long term
I work out 5 days a week starting at 5am with a fasted workout. Monday, Wednesday, and Friday. Then Saturday and Sunday around 8am (off work days) I have been eating better and have lost roughly 10 pounds but my abs and love handles are holding on for dear life and won’t let go. I think my ideal weight would be around 175 for 5’9 height. I like having a few drinks a week and if I cut out the alcohol all together will I reach my goal of 175lbs?
Track or retrack and recalculate your calories and increase intensity a little bit. That last bit of fat takes time and as long as you are counting the calories from alcohol I don’t see the need to stop drinking occasionally to get to your goals
My problem is I seem to lose same amount of fat and LBM during my weight loss, because my scale is showing exact body composition even though I'm losing weight consistently. I would like to say it's the scale but I have seen people with the same scale having much better body composition.
Any tips if I’m skinny fat idk if I should lean bulk or cut idk I’m confused?
So I just did a little bulk to try and gain muscle. Now I’m trying to cut but I’m gaining weight. My macros when bulking were 280 carbs 70 fat 125 protein(my weight went from 119 to 127). Now I lowered them to 265c 60f 130 p and my weight is up to 129. Im 5 ft 3 and I’m getting a little discouraged 😓
I don’t count my calories or watch my foods like my wife has to on her Noam.I’ll eat keto some times like low carb and healthy fats. High protein.avocado toast.I love I’ll go for a walk like 3 to 4 miles a day.then I’ll lift weights while fasting.
Im 145 lbs. my macros is 171 g protein, 199 g carbs, fat 91 g. Is it good for my diet plan to get lean body?
I do fast some day’s like 16 to 18 hrs . I’ve been trying get rid of this little bit of fat in my mid. chest
I'd love to hear your thoughts on jason fungs diabetes code and obesity code
Not familiar
Super true. Once I started tracking all food and activity and weighing myself every morning, my fat shedding accelerated soooo much
I recently reduced my fat intake alot because finally after 30 years of stomach problems realised that it could be why I have always had a problem with bowel movements. Feel way better and stronger. Hopefully it causes some measurement changes too. I have got to the point where I will eat what ever helps my stomach. Seems might get 2 birds with 1 stone.
Protein shakes and zero calorie-5 calorie sweeteners are perfect for me to handle cravings. Idk if it works for everyone but it works for me. Also I add low calories maple syrup like 5 calories per 2 tbsp to my salads to make them taste better and so i can stick to my diet and not yoyo or crash diet. P.S. I stick my low calorie maple syrup on pretty much everything I eat :)
Good call
I feel like this is what I've been waiting for someone to tell me... Honestly Thankyou so much for your video!
Glad it helped
Paul any advice for Ramadan in northern hemisphere?!
i'm doing If i only eat once a day just my protein shake and a mug of slim fast, i do weights and cardio 1 hr a day, is this good for fat loss
Can you tell me what types of carbohydrates I should be taking in to lose weight? Thank sir.
Watch my how to create a caloric deficit video
Tracking made me obsess and have an unhealthy relationship with food ! I lose when I’m not stressed my freaking tracking !
I love the thumbnail picture for this video made me laugh
Can you do a vedio on what you in a day???
I like all ur info..but I'm a dietetic..an the carbs spiked my sugar..how can I counter that with no dietbeties meds..im down 80 pounds..an off all meds..in 3months..want to build some muscle..thanks
You mean diabetic?
I never thought how over consuming protein affects my gains 🤦♂️
IT was exactly me when i thought i eat 50 grams of fat in reality i had more like 350 grams of fat a day lol And was wondering why im not losing weight... Figured IT out increased my carbs A bit And Felt a lot better not to mention i started losing fat again
I’m on trt and I feel I have issues losing weight.
TRT just makes you healthy doesn't do the work for you.
Fat is not dangerous ! I lost most of the 60 pounds I needed to by eating more fat which helped me balance my hormones ! We must have fat to make hormones and if you have any adrenal fatigue the last thing you want is low fat high activity!