Fat loss is a systematic and gradual process. You don’t get fat in just 4 weeks, so you can’t get fit in just 4 weeks either. However, even if after consistent training and dieting you’re still not losing fat, then you might be doing one or more of the following things.
1) You’re Not In A Caloric Deficit Diet
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You might think it is quite obvious not being in a caloric deficit while dieting but as a coach I have learned it is a basic mistake that a lot of people make. They start consuming whey protein, brown rice, oats, chicken breast and peanut butter (so-called clean foods) and think they are eating less than usual. But the problem is they’re eating too much and they don’t know the right process. Hence, they stay fat. It doesn’t matter if you’re not consuming carbohydrates at night or using an isolate-whey supplement, if you’re not in a caloric deficit, you will not drop fat. Therefore, if you’re stuck at a particular weight, I highly suggest re-evaluating your diet. Please understand that you can easily be in a surplus despite ‘eating clean’.
2) You’re Not Being Patient
Like I said earlier- just like you can’t get fat in just 4 weeks, you’re not getting fit in just 4 weeks. The body takes time to adjust to a caloric deficit diet. So be patient, don’t jump from one coach to another and one diet to another. For the first 2-3 weeks don’t adjust anything in your diet even if you’re not losing weight. Just focus on fulfilling your protein, fat and micronutrient requirements. If things don’t work out even after 2-3 weeks, then it’s time to re-evaluate your diet.
3) Your Diet Is Too Strict & Tasteless
Some people go too hard on themselves. They consume the same meals every day which includes boiled and tasteless food. As a result, they burn out and binge on junk food over the weekend. These are the same people who also regain a majority of their weight back as soon as they go off the dieting phase. The idea of healthy eating is to develop a healthy relationship with food. This kind of extreme dieting results in black and white thinking and isn’t suitable if you want to get lean and maintain that lean body for the rest of your life.
4) Your Diet Is Too Flexible
In opposition to the above point, if your diet is too flexible, it can create problems as well. Instagram fitness models love showing off how they stay ripped even after consuming donuts for breakfast and pizza slices post-workout. Of course, IIFYM (if it fits your macros) works but if you’re consuming different foods in every meal every day, calculating macronutrients and ensuring your calories are in check becomes very troublesome. Hell, it’s painful! I suggest fixing your food items and quantity for every meal but changing the style of cooking.
5) You’re Dieting At The Wrong Time
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Your body doesn’t understand that you’re dieting on purpose to get lean. All it understands is that you’re getting less food and you’re starving. Being in a caloric deficit diet is a major stress point for the body. Therefore, if you already have other major sources of stress in your life like competitive exams, final year projects, managing your sister’s wedding etc. losing fat at this time isn’t the best idea. In such periods you can consider maintaining your weight, developing healthy habits of consuming nutritious whole foods and working out regularly.
Yash Sharma is a well-regarded strength coach and nutritionist from New Delhi, India. He believes in enhancing the quality of his clients’ physiques, as well as life. You can connect with him on Instagram, Facebook, and Gmail. You can also check out his YouTube Channel: Yash Sharma Fitness for training and nutrition videos.
Source of news : Mensxp