3 Reasons You’re Still Fat

1. You are not in a calorie deficit.
2. You have not been in a calorie deficit long enough.
3. That’s it. There’s only two reasons.

However there are some mistakes you may be making that make you THINK you’re in a calorie deficit when you’re not.

You’re not measuring or tracking your food.

There’s an old saying “what gets measured gets managed.”

Look you need two numbers to determine whether or not you are in a caloric deficit, CALORIES IN and CALORIES OUT.

If you are eyeballing food amounts, not measuring, not tracking what’s coming in, how can you possibly know what you need to burn to be in a deficit?

Some people consider this hard.

Being obese is also hard.

Choose your hard.

Will you need to measure every morsel of you eat for the rest of your life? Probably not.

At least until you get to the point where you want to be, where you can afford a few calories different here and there, and have a feel for how much food a serving size actually is and how many calories that has……..TRACK IT.

You’re relying on a calorie counting workout.

The energy expended while actually lifting, running, swimming or whatever throughout the day is minimal compared to your Basal Metabolic Rate (energy required to run your body) and your NEAT (what you burn while moving around not exercising.)

Let’s look at an example with some arbitrary numbers.

Would you rather:

Burn 300 calories in a spin class.

Lift weights which burns 150 calories during that hour but causes your body to need to repair the muscle, build it back stronger, maintain it, and then do it again and again which adds 400 calories burned per day FOREVER to your Basal Metabolic Rate.

Not to mention most exercise equipment has no real capability of measuring how many calories you burn while you’re on it.

Quit focusing on increasing the small numbers (what you burn in a workout) and increase the BIG numbers (BMR and NEAT.)

You haven’t been in a deficit long enough.

This requires a concept of “aggressive patience.”

Aggressive in the short term. Go after every day, every moment and every opportunity aggressively. Do the things required every day to lose weight.

Patience in the long term. Understand that this will take time and require you to put in the effort consistently over time to work.

So go get to work.

Today.

Right now.

And give yourself the gift of patience as you watch for those lbs coming off in the long term.

Questions to allgainnopaintony@gmail.com or @tonyarnoldfitlife on IG.