This is Why Your Calorie Deficit is NOT Working to Lose Belly Fat

SUMMARY: 1. You’re not actually in a deficit. 2. Losing more muscle than fat, or not losing weight because you’re building muscle to replace the lost fat. Make sure you are active and do resistance training and eat adequate protein. 3. Nutrient deficiency maybe trigger cravings resulting in eating more. 4. Not long enough gaps between meals. 5. Cheat meals do more damage while you’re in a large caloric deficit. Rather than do a big cheat, incorporate small cheats into your diet that’s till meets your goals. 6. Over exerting yourself given your caloric deficit, resulting in more stress and cortisol, and leads to bad sleep which has downstream negative effects on muscle and fat. 7. Relying in calorie trackers during exercise and using that as your goal for weight loss (inaccurate). 8. Metabolic dysfunction may result in higher insulin levels longer and lead to more muscle loss than fat loss. 9. Vitamin D deficiency Personal advice: start small and keep building upon it. If something is working for you then stick to it. If you are struggling, then look for one or two small changes you can make to have an impact. Most important factors are nutrition being in a caloric deficit and eating a high protein diet, doing some resistance training to help maintain and even build muscle, and getting adequate sleep and rest. If you’re able to reduce overall stress of life, that’s a bonus. Find one small thing to change in each of these areas and keep going through the list adding one small thing until you start to see the results that you were hoping for. Also, don’t use belly fat as a judge of success, because the belly fat is usually the last to go, and it may take years for some individuals to finally get to the point where they’re dropping the weight off of their belly, but it does not mean that you are not improving your health and making successful progress in the meantime. If you enjoy this summary, I would appreciate if you would consider taking a quick look at my channel to see if it is something that might interest you. I would love to see you over there and have you as one of my regular viewers.

Adopt a simple diet plan. Identify a meal that suits your preferences and consume it consistently for 30 days. You will likely observe noticeable results. Refrain from overanalyzing simple matters. If you choose not to make dietary changes, you will likely remain overweight and perpetually complain about your situation.

I used to put two scoops of grated coconut into my shakes, thinking that it tasted good, and that coconut was healthy. However, I never bothered to check the calories of coconut. One day, I checked the calories and found that it is a high-calorie food. That was a bummer.

I use hunger as a “fact check” of sorts for my calorie counting. If I’m not feeling a low grade hunger, I know my calories are too high even if my counting says so.

Been doing keto for about 10 months. I have always worked out but changed it up. I've turned into a beach bum and I noticed with the weight loss plateau, walking and the sun, I have shredded more weight.

I feel that these videos are always telling me that I am doing it all wrong. Can't there just be a video telling me what to do?

I have lost 60 pounds in the last 6 months while doing 1 cheat meal a week without any issues. One large keto meal around noon each day with large amounts of protein has done the trick.

To save everyone time... all points can be summarized into: You are not in a deficit you liar Saved everyone 16 minutes

lack of sleep killed my cut :(

I'm exhausted.