Weight Loss : Can’t LOSE Fat? Try These 2 Tips
Can’t LOSE Fat? Try These 2 Tips
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Can’t LOSE Fat? Try These 2 Tips!
Struggling to shed those stubborn pounds? You’re not alone! Many people work hard to lose weight but find themselves frustrated when results don’t match their efforts. If you’re experiencing this, don’t lose hope! Sometimes a few small adjustments can make a big difference. Here are two effective tips to help you break through that weight loss plateau and finally achieve your goals.
1. Evaluate Your Caloric Intake
One of the most common reasons people struggle to lose fat is underestimating their caloric intake. You may think you’re consuming fewer calories than you actually are because of portion sizes or overlooked snacks. Here’s how to get a better grasp on your caloric intake:
Track What You Eat
Start a food diary or use a calorie-tracking app to log every meal and snack. Don’t forget to include beverages! It’s easy to overlook calories in drinks, but they can add up quickly. When you have a detailed account of your daily caloric intake, you can better identify areas where you might be over-consuming.
Adjust Portion Sizes
After tracking your food for a week, review your entries. Are you serving larger portions than recommended? Consider using measuring cups, a food scale, or simply reducing portion sizes to help manage your caloric intake. Even small adjustments can lead to noticeable changes over time.
Add Nutrient-Dense Foods
Another way to manage caloric intake while still feeling satisfied is to focus on nutrient-dense foods. These are low in calories but high in beneficial nutrients. Vegetables, fruits, lean proteins, and whole grains are all great choices. Filling your plate with these foods will help you feel full and energized without consuming excess calories.
2. Incorporate Strength Training
If you’re primarily focused on cardio, it’s time to expand your workout routine. Strength training is a vital component in any weight loss journey, and it can help you lose fat more effectively for several reasons:
Build Lean Muscle Mass
Strength training helps you build and maintain lean muscle mass. Since muscle burns more calories than fat at rest, having more muscle can increase your basal metabolic rate (BMR). This means you’ll burn more calories throughout the day, even when you’re not exercising.
Enhance Fat Loss
Incorporating resistance training into your routine not only aids in building muscle but also enhances fat loss. Research has shown that strength training can elevate post-workout calorie burn, known as excess post-exercise oxygen consumption (EPOC). This means you’ll continue to burn calories at a higher rate for hours after your workout.
Incorporate Compound Movements
When strength training, focus on compound movements like squats, deadlifts, push-ups, and lunges. These exercises engage multiple muscle groups, allowing you to maximize your workout efficiency. Aim for at least two to three strength training sessions per week to see the best results.
Conclusion
Losing fat can be a frustrating journey, but with the right strategies, you can overcome obstacles and achieve your goals. By evaluating your caloric intake and incorporating strength training into your routine, you’ll set yourself on the path to success. Remember, weight loss is a gradual process, so be patient with yourself and stay committed. Small, consistent changes can lead to significant results over time. Embrace the journey to a healthier you!
#LOSE #Fat #Tips
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Thank you for all your comments and questions! I've tried responding to as many as I could. If you need personalized help or have more specific questions, I invite you to join my free community at https://strongateveryage.com There, you can interact with me and receive guidance from my team of Registered Dietitians as well!
That boiled chicken lol
1 gram of protein (or more) per 10 calories is an easy way to get the correct amount of protein daily without having to do a ton of meal planning.
Hi. Yes, more protein. ***If I eat carbs during the DAY ONLY, I lose weight.
I love pickleball🏓, once per week, but my arm has begun to have pine-and-needles challenges so the doc has ordered tests. (I also saw online some weight training that my help.)
I did join a couple of fast-walking groups, as I noticed the participants had lost weight. I also noticed that being more “middle-aged”, shall we say, that their losing weight did not mean that they had lost their tummies! (It does however mean losing boobs😕😞.)
I acknowledge that perhaps more weight training, and maybe returning to yoga🧘🏽♀️, will help with my tummy.
Cheers.
You're by far my favourite fitness influencer – thanks for making such interesting, insightful, HILARIOUS videos that answer so many questions, such as WHY I was experiencing the 'worse before it gets better'. Much easier to stay motivated and not get discouraged.
There needs to be a T-shirt that says, “Don’t slaughter your workouts!”
How do you know your proper macro ratios for your body? Is there a general one to follow?
Instant follow! This is exactly what I needed to hear today. Thank you!
I’ve been strength training for 7 months. I lost 4 pounds but no inches. Don’t care about the scale. I want to see inches lose. I’m 50 and can’t figure out what I’m doing wrong
I feel like no matter what I do fat loss isn’t there, I can drop to 1300 cal or jump up and my weight goes between two pounds! I strength train 3 days a week, & do some riding on a stationary bike.. maybe it’s not enough cardio 😢I’m a 44yr old woman with three kids!
Very informative video, I do have the same problem. I just went to the Planet Ayurveda Arjuna Capsules to keep my High BP controlled and without any side effects.
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AWESOME GIRL
Extremely helpful thanks!
And I will never be disrespectful to anyone that is willing to help me. ❤😊
Thanks for your videos it's really amazing and you didn't need to lose any weight so thanks a million for your videos and it was wonderful of you to make it for me, so thanks a million 😊 🙏 😀 ☺️ 😄 ❤️
I had lost a lot of weight with the “keto” diet 5-6 yrs ago! Now I’ve gained back 20 and gall bladder issues!!
I’m a vegetarian so proteins are my issue, I do eat eggs.
I have been doing weights 2x a day. Vids like yours, and am seeing my fat tummy shrinking! It’s crazy.. I’m mostly using dumbells 8-12lbs. I really like your vid with the 3 works out including the triceps(the in a hurry one) the that really keeps my attention! Gets me sweating!! I just need to research the sets, I don’t get the rep #s etc!
I’m sure after watching all your vids I’ll catch on!
I am trying to look into the micro counts
I do cardio 4-5 days a week because I need it, 40 mins and it helps my anxiety so much!
So well done, thanks!
You lost me at macros. Been there, attempted that, can't do that. Works for neuro-typical and crazy people, not for neuro-divergent.
Her sad face acting at 0:11; she is funny 😂
muy buena explicación 👏👏👏