“Why can’t I lose weight, Steve?”

This question breaks my heart every time I hear it. And I hear it multiple times per day from frustrated people like yourself.

Some of those people are our 1-on-1 coaching clients, who we work closely with to uncover the truth.

And that’s what we’re after: the truth on why weight loss is so tough to achieve.

Why “eat less and move more” sounds nice in theory, but is insulting to those who KNOW this, try their best, and still can’t lose weight.

We’ll tackle today’s topic with statistics, science, and plenty of Harry Potter analogies. This is Nerd Fitness without all.

We’ll go over:

• Why I hate the nutrition industry.
• How much exercise do I need to do to lose weight?
• How your metabolism responds to a calorie deficit (6 Facts).
• The science of fat loss.
• What to eat for weight loss.
• Which nutrition should you pick?
• The difference between strength training and exercise.
• How strength training assists weight loss.
• “How I Lost Weight” (Megan’s Story)
• Small changes for successful weight loss.

Let’s jump in, Scuba Steve style, so you can start seeing results!

If you’re somebody that wants a Yoda in your corner to mentor you through the ups and downs of your fitness journey, we’re here for you with our Online Coaching Program!

No shame or judgments – just a supportive person who works nonflexible to help you succeed 🙂

Why the Nutrition Industry Makes Me So Angry

I took this picture walking virtually Manhattan last week:

There is some SERIOUS psychological warfare going on here, and it hurts my soul.

For starters, they ventilate as “THE” unappetizing vitals tea.

This ways there are many other companies selling similar products, which would ALSO lead me to believe this is a lucrative product to sell!

They list every fitness buzzword and term every marketer uses when it comes to selling health and fitness:

• Gluten-free
• Removes waste
• Organic
• Burn fat

Including some real head-scratchers.

“Strengthen your colon?”

How the hell do you strengthen your colon?!

This reminds me of the sunny Saturday Night Live skit well-nigh “Colon Blow” cereal:

But I digest digress…

People are ownership this stuff, plane if they know it probably won’t work.

Like ownership a lottery ticket plane when we know the odds of winning are 0% –  what we’re really ownership is “hope”:

• Hope that this will unquestionably work – unlike the last 10 attempts.
• Hope we can overcome 20 years of bad choices with a beverage.
• Hope that this product will requite us the conviction and self-love we deserve.

Don’t get me wrong.

“Hope is a good thing, and no good thing overly dies.”

I just HATE when hope gets weaponized to sell you expensive snake oil and pretty-packaged fluff.

This is what we are rebelling versus here in the NF Rebellion: marketers and companies who are crappy unbearable to prey on our hopes and fears and sell snake-oil in a bottle.

We’re moreover rebelling versus that voice in our throne that talks lanugo to us, calls us failures for not getting in shape yet, and berates us every time we unravel lanugo and eat a cookie.

I say no more.

Let’s fight fire with fire science.

How Much Exercise Do I Need to Lose Weight?

There are a few often wonted truths when it comes to weight loss.

All of these come with valise attached, and your results will vary depending on your:

• Weight
• Level of activity
• Genetics
• Sex
• Medications
• Body fat percentage

Setting all of that aside, I’m going to try and alimony things simple just to prove my point.

Let’s go with an (understandably) oversimplified squint at weight loss: a pound of fat equals virtually 3,500 calories.^[1]

This would midpoint you’ll need to either eat 3,500 fewer calories, or shrivel an uneaten 3,500 calories to lose 1 pound of fat.

So…how long does it take to shrivel 3,500 spare calories per week?

Let me wordplay a question with flipside question:

…How many hours do you have?

Studies show you’ll shrivel an uneaten 100 calories (approximately) when walking or running a mile.^[2]

So, you would need to be running/walking an spare 5 miles per day, 7 days a week, to lose one pound of fat per week.

I don’t know well-nigh you, but I don’t have time to run an uneaten 5 miles a day.

Nor do I want to!

Not only that, but as you’ll see unelevated – this idea of just urgent an uneaten 500 calories per day to lose a pound a week only works early on.

You’ll quickly run into speed bumps and roadblocks – figurative ones, try to stave the real ones on your run –  that slow lanugo your progress significantly.

Simply put, exercising your way thin has been proven time and time then not to work.

Here are three such reports:

#1) Many people develop increased appetites as a result of exercise, which leads to no weight loss.^[3] Time Magazine got in trouble for pointing this out  – plane though they were right!

#2) A 2011 systematic review and meta-analysis came to the conclusion:^[4]

“In overweight and obese populations… our results show that isolated aerobic exercise is not an constructive weight loss therapy.”

#3) Flipside study compared people who dieted vs people who only exercised:^[5]

Body weight decreased by 10% in the nutrition group and by 9% in the diet–exercise group, but did not subtract in the exercise group or the tenancy group.

What I’m trying to say, and a lesson we try to tightly understand at Nerd Fitness: “you can’t outrun your fork”

…and the bad news isn’t done.

How Our Metabolism Responds to a Caloric Deficit (6 Facts)

When you start to lose weight, your resting metabolism slows down.^[6]

You might think this is some sort of evil sorcery worthy of “He Who Must Not Be Named,” but unfortunately – it’s just 2nd-grade math.

When you start to lose weight, there is less of you that needs fuel.

In other words: your metabolism doesn’t have to work as nonflexible to fuel all of your bodily functions, has less weight to carry, and thus it will shrivel significantly fewer calories compared to when you were much bigger.

Here is the unscientific daily resting calorie shrivel (“sit on your ass all day”) of a 35-year old male nerd at 3 very variegated weights – as unswayable by our self-ruling Calorie Calculator:

• 300 lbs: 2,600 calories.
• 250 lbs: 2,300 calories.
• 200 lbs: 2,000 calories.  

WHAT THIS MEANS: Unless you retread your calorie intake as you lose weight, your calorie intake will wilt less and less constructive for weight loss, until you hit equilibrium.

Put a variegated way: this person could eat 2,300 calories per day and over time, lose 50 pounds (from 300 pounds to 250 pounds), but that’s where he’ll hit equilibrium: calories burned equals calories consumed.

In order for him to lose the next 50 pounds, he’ll need to subtract his caloric intake plane more, and then STAY at that calorie consumption to alimony the weight off.

And then it gets plane worse!

There is a solid soul of vestige on a bodily full-length tabbed “adaptive thermogenesis.”^[7]

Which has nothing to do with the wreath Genesis – though finger self-ruling to listen to “Invisible Touch” right now.

It might soften the wrack-up while you learn well-nigh “adaptive thermogenesis.”

“Adaptive thermogenesis” refers to the process in which our persons will retread based on how many calories we shrivel – and do whatever it can to preserve the soul fat we have.^[8]

Our persons WANT to maintain the uneaten soul fat we have (“I don’t know when I’ll need this, largest save”), and are urgently working in unison to preserve it – so plane without a few pounds are lost from running, it’s going to be a persistent rencontre to alimony the weight off.

As pointed out in the vendible above:

“In long-term studies of weight-reduced children and adults, 80%-90% return to their previous weight percentiles, while studies of those successful at sustained weight loss indicate that the maintenance of a reduced stratum of soul fatness will probably require a lifetime of meticulous sustentation to energy intake and expenditure.”

This is why so many people can LOSE weight, but can’t seem to alimony the weight off.^[9]

This doesn’t plane factor in all of the other challenges surrounding weight loss: an “obesogenic” environment (you can smell Cinnabon minutes surpassing seeing it), psychological challenges like peepers and anxiety, menopause, medications, and hormones.

These factors rationalization us to require high-calorie foods, increase our odds of fat gain, and make it tough to alimony our calorie intake in-check, considering chocolate cake.

To Recap Why Weight Loss Is Difficult:

1. You can’t exercise your way to weight loss.
2. Your metabolism slows lanugo when you lose weight.
3. Your environment makes it difficult not to overeat.
4. Your soul will try to alimony its fat stores.
5. Even when you lose weight, your soul wants to alimony the fat it has.
6. If you lose weight, you’ll have to stay diligent or you’ll put the weight when on.

This is all terrible, horrible, no good, very bad news.

And the toughest truth of all: Due to those factors above, it might not be your fault that you’re overweight…but it IS your responsibility to navigate!

I know, I know.

However, there is HOPE!

And here at Nerd Fitness – and in the Star Wars universe – rebellions are built on hope.

We have thousands of success stories from people who thought they couldn’t lose weight…until they did.

People HAVE lost weight, and kept it off.

People who are older, bigger, have increasingly children, less money, increasingly illnesses, and worthier hardships than you.

It’s a unvarying battle, but one that’s veritably worth fighting.

And this ways that you are not broken. You don’t have metabolic damage. You are not doomed.

Sure, you’re flawed.

But so are your heroes.

You might be playing life on “Legendary” difficulty, but people like you have succeeded.

It starts by using all of the tools at our disposal, considering the forces working versus us are doing the same.

Let’s get nerdy.

Want to lose weight and get strong like Leslie? Learn increasingly well-nigh our Online Coaching Program!

The Science of Fat Loss

YES, it would be superstitious if you could drink tea or wrap yourself in plastic to magically lose fat.

YES, it would be wondrous if a 30-minute bootcamp matriculation unliable you to eat junk supplies all day, every day, and not proceeds an ounce.

YES, it would be wondrous if you could take a magic pill that gave you the soul you had 10 years ago.

It would moreover be tomfool if superheroes were real and I could fly.

Well, not like that.

Come on, Aquaman. People can see you.

We live in a world of science, physics, and thermodynamics.

This ways we should ALWAYS squint at life through the pursuit lenses:

1. Occam’s Razor: The simplest subtitle is PROBABLY the correct one.
2. Law of energy: Energy can’t be created or destroyed, only transformed.
3. Reality: If it sounds TOO good to be true, it probably is.

Let’s wield this to our waistlines:

If we are overweight…

It’s not considering we have “toxins” in our persons that need to be flushed out.

It’s not considering we didn’t spend unbearable time in the “fat-burning” zone during our “muscle confusion” bootcamp.

It’s not considering we need fat-burning tea.

These are all pseudoscience whoosh terms to sell products, and have no truth to their claims.

Occam’s Razor dictates the simplest solution is PROBABLY the right one.

So what’s the simple subtitle to why we’re overweight?

Every day, we slosh supplies that gets transformed into energy.

This supplies has three options once it enters our body:

1. Fuel our bodily functions: fuel our organs, regulate our soul temperature, etc.
2. Pass through as waste: pee and poop.
3. Get stored (usually as fat): saved for a rainy day.

If we are overweight, we are consuming increasingly ‘energy’ than our persons need every day. Considering our soul doesn’t need all of it, too much is stuff stored as fat.

This brings us to the main point of our nutritional focus:

If weight loss is our goal, we must slosh FEWER calories than we shrivel on a resulting basis.

By doing so, our soul has no nomination but to dip into that “rainy day” fund of fat stores to still get all of its bodily tasks washed-up each day.

Do this consistently, and that’s how we end up with a lower number on the scale and a smaller pants size.

“Steve I know I should eat less. It’s doing it unceasingly that’s the tough part. Have you tried CAKE?!”

Great point.

And yes, confection is awesome.

But we have to start somewhere!

And it starts here: we need to eat fewer calories, but it ALSO has to be sustainable and enjoyable, otherwise we’ll never stick with it.

And temporary changes produce temporary results. We want permanent weight loss!

Just saying “eat less” doesn’t factor the crazy biological, physiological, and/or emotional challenges we squatter every day:

We might eat when we’re stressed, depressed, or bored.

We might be on medication that is causing us to overeat without us realizing it.

We can’t eat just one potato tweedle without eating an unshortened bag.

We absentmindedly grab a handful of Peanut M&M’s when visiting Kevin in Accounting.

Not only that, but plane when we pay sustentation to what we eat, studies show that we often underestimate our calorie consumption by 15 %.^[10]

Crap. This just keeps getting worse!

What’s a smart nerd like you supposed to do in this scenario!?

If we KNOW we overeat without realizing it, and we KNOW restricting calories is tough to stick with long term, then the only path forward is to wade the problem differently.

Not with fit tea.

Nor with soul wraps.

Not with “muscle confusion.”

But with science, math, and psychology.

What to Eat For Weight Loss

If weight loss is the goal, we need to shift our supplies choices to foods that requite us increasingly “bang for our buck” – healthy, filling, nutritious foods that fill us up and makes us less likely to overeat calorie-bomb foods.

These foods indulge us to finger full, but still alimony us under our calorie goal for the day:

• Protein like meat, fish, eggs, and so on.  
• Fruit like apples, bananas, and berries.
• Vegetables like broccoli, Brussels sprouts, and kale.
• Carbohydrate sources like quinoa, legumes, oats, rice, and potatoes.

These are foods that take up a lot of space in our stomach and make us finger full.

If we do this consistently, without feeling miserable, we have a really good endangerment of not only losing weight, but keeping the weight off.

In contrast, here are some foods that are loaded with calories which DON’T fill us up – thus making it easy for us to overeat:

• High-calorie, easy to overeat foods like breads, french fries, pasta, and pizza.
• Soda, juices, and sugary coffee beverages.
• Candy, cookies, crackers, etc.

To really HAMMER this point home…

As we point out in “Can You Shrivel Fat and Build Muscle at the Same Time?” here’s what 200 calories squint like, thanks to WiseGEEK.

Which ones do you think will make you finger full, and which ones will make you eat increasingly than you realize?

Can you get yourself to stop without 2/3rds of a bagel or a small handful of pasta?

Of undertow not!

One increasingly example – here’s 200 calories of broccoli:

“Steve, that is an wacky value of broccoli.”

Yup. It’s moreover the SAME number of calories as 2/3rds of a bagel (which doesn’t plane include the calories from the surf cheese or butter).

Now, it’s insulting to say “You should eat increasingly broccoli and less bagels. There’s yer problem.”

I’m merely pointing this out to emphasize the difference between energy (calories) and volume.

(Hate broccoli and vegetables? Read how to make vegetables taste good!)

Depending on what you eat, you could finger “OH SO FULL” without your meal or “Why am I once hungry again? NOM NOM NOM.”

Which means…

If you can start to make plane SMALL changes, focusing on nutrient-dense, calorically-light foods like protein, fruit, and veggies, to replace some junk supplies – plane occasionally, it’s going to shift the energy wastefulness when in the right direction.

You’ll wilt increasingly likely than not to eat fewer calories than you burn, moving you underneath your daily equilibrium.

Do that consistently, and you start to pull from those fat stores.

And we find ourselves at the holy grail:

Sustainable, non-miserable weight loss.

This is unquestionably the secret sauce for ALL popular diets these days.

As we point out in our “What is the Perfect Diet” article, all the popular diets get you to eat increasingly REAL supplies and less junk food.

They just all have their own unique marketing spin to sell cookbooks and courses and subscriptions. 

Let’s squint at each of these diets in a nutshell:

• Paleo: cut out grains and dairy. Slosh only meat, veggies, fruits, and nuts.
• Keto: cut out ALL carbs. Slosh only meat, veggies, nuts, and fatty sauces.
• Intermittent Fasting: cut out an unshortened MEAL every day.
• Mediterranean Diet: focus on REAL foods, with whole grains. Cut out processed foods.
• Carnivore Diet: Only eat meat. Remove everything else.
• Military Diet: Nevermind. Please don’t do this diet.

ANY of the diets whilom will result in temporary weight loss if you strictly follow the rules, but not for the reason you’d think.

It’s not considering we’re designed to eat like grotto people (though we are), or that our persons function differently on a Ketogenic Nutrition (it does), or plane that fasting has plenty of health benefits (it does!).

Those things are like 2% of the reason why they work for weight loss. [2% is a statistic I made up to emphasize the smaller importance of any synchronous goody compared to the worthier picture]

The other 98%: they make us increasingly likely than not to slosh fewer calories on stereotype than we usually eat, which will lead to weight loss in the long term… if you can stick with it.

And each nutrition has rules and guidelines that speak to the specifics of individual people.

If you’re freaking out well-nigh how to eat and which nutrition to pick and you’re worried if you’ll plane be worldly-wise to stick with it, you’re not alone.

It’s why we created our 1-on-1 Coaching Program!

To help people like you transpiration their habits virtually supplies to start seeing permanent weight loss results without stuff miserable!

No increasingly ravages or frustration! Just a supportive mentor to wordplay your questions and a plan to follow. Learn more:

Which Nutrition Should I Pick to Lose Weight?

Nearly EVERY nutrition will work in the short term, considering they all lead to temporary calorie restriction. Every nutrition whilom will goof you too in the long term, considering you need to do the nutrition permanently to get the results permanently!

So in my opinion, you should only follow a strict nutrition like those whilom IF you can see yourself sticking with it unceasingly for the next 10 years.

“Steve, that’s melodramatic. Come on.”

That’s what I was going for.

If a nutrition sounds too restrictive to stick with permanently, then it’s too restrictive for you to devote weeks or months of your life to!

After all, temporary changes equal temporary results.

You’re largest off picking a nutrition that you confidently finger like you can stick with permanently. You should be thinking in terms of “days and years,” not “weeks and months!”

Here’s the end goal we’re working towards:

Sustainable weight loss, weight maintenance, and unquestionably enjoying life.

Looking in the mirror and stuff happy with what you see, knowing that the weight will stay off.

And most importantly, habits that indulge us to enjoy life, have unconfined meals with friends and family, while still reaching our goals

Not temporary changes, but rather permanent small adjustments that retread over time as we start to see results and build momentum.

Sound good?

Let’s get when to nuts and start learning well-nigh the supplies we’re putting into our bodies.

Cool? Cool.

A Primer on Strength Training

Conservatively speaking, strength training is the greatest thing overly invented in the history of the galaxy.

Okay, so maybe it’s third without electricity and Nintendo.

But I say this to make a point.

There’s a huge difference between “exercise” and strength training when it comes to soul composition.

Coach Matt explains exactly why in this video on gaining muscle while losing fat:

We moreover imbricate this in a very in-depth manner in our “Can I Lose Weight and Build Muscle?” guide – which is one giant Harry Potter segregation that you’ll love – but I’ll share the nuts right here.

If your goal is consistent, permanent, healthy weight loss and weight management, 80-90% of the wrestle will be nutrition,

When it comes to exercise, you really only have TWO things to focus on:

1. What exercise do you love? Good. Do that.
2. Strength train as often as you have time for.

I’ll touch on the first one quickly.

When you do exercise you love, you’re giving your heart and soul a good workout. You’re reminding yourself “I am living healthy” and THUS you should be increasingly likely than not to stick with your healthy eating strategy.

Notice I said “exercise you love.”

If you hate running, never run a mile again.

Hate going to the gym? Never set foot in one.

Hate bootcamps? Me too. Don’t do them.

Instead, go waddle climbing, or hiking, or do yoga, or swing dancing, or LARPing.

Really, anything that gets you off your ass and moving. Cool? Cool.

Never do exercise you hate again. Let us build a fun workout program for you! Learn more:

How Strength Training Assists Weight Loss

Your soul functions differently when you strength train, in all of the right ways.

We have a whole Strength Training 101 sequence that can you get you started, but I’ll whet your want with the nerdiest metaphor overly below.

You can find study^[11] after study^[12] after study^[13] that shows you the benefits of strength training for weight management.

Let me explain it here quickly, borrowing from Harry Potter:

(You know, the wizard.)

At the Hogwarts School of Witchcraft and Wizardry, when each student arrives they put on the “Sorting Hat,” an very hat that determines which House (group) that child will join for his time at Hogwarts.

The hat acts scrutinizingly like a traffic director:

“Harry, you will go to Gryffindor! Draco, you will go to Slytherin!”

Your soul operates in a VERY similar fashion: every day, it receives new calories (when you eat), and it needs to decide what to do with them!

For example:

You eat a large Hawaiian pizza and 20 ounces of Mountain Dew. Your soul has to do SOMETHING with all those calories.

To alimony things simple, let’s squint at the 3 most worldwide results.

It’ll sort those calories into one of three Houses:

A: Shrivel for Fuel.
B: Rebuild Muscle.
C: Store as Fat.

Your soul sorts most of those calories into “Burn for Fuel.” There’s a number of calories your soul burns each day just existing: to alimony your liver functioning, your heart pumping, your smart-ass operating, and so on – it burns a good permafrost of calories just keeping the lights on.

Here are two quick examples (from our TDEE calculator!):

• A 6’, 34-year old male weighing 250 pounds burns 2,300 calories a day just by existing.
• A 5’5”, 40-year old sexuality weighing 140 pounds burns 1,350 calories a day just by existing.
  

Now, if you don’t do any exercise, and you slosh MORE calories than the rate you shrivel each day, the “Sorting Hat” in your soul needs to put those calories somewhere!

Where do you think it’ll sort them?

“C: Store as Fat.”

However, your body’s sorting policies changes when you strength train.
Specifically, when you train in a way that really challenges your muscles. This is completely relative to where you are at in your life right now:

• HEAVY weight training might be a 500 lb deadlift or a 5 pound dumbbell curl.
• INTENSE bodyweight training might be a handstand push-up or a knee push-up.

When you strength train – by picking up something heavy – your muscles are “broken down” during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.

Guess what happens during those 24-48 hours?

Your soul will divert as many calories as possible to “Rebuild Muscle!”

It moreover diverts spare calories to “Burn as Fuel” to handle this increased “muscle rebuilding” activity.^[14]

This ways two wondrous things:

• Your metabolism is revved up for this time period, urgent increasingly calories than normal.
• Rebuilding muscle is a calorie taxing activity!

There are significantly fewer calories misogynist for “Store as Fat.”

AND IT GETS BETTER.

When you slosh fewer calories than your soul burns each day, standing to strength train will rationalization your soul to get plane increasingly clever.

Let’s imagine a scenario where you’re eating fewer calories than you shrivel every day:

• You strength train regularly, and your muscles unravel lanugo and need to be rebuilt.
• You don’t slosh unbearable calories compared to how many calories your soul needs to both rebuild muscle and fuel itself…
• So does your soul just shut down?

NOPE!

Your soul has been preparing for this, by storing any glut calories over the years in the “Store as Fat” house.

This is the moment your soul has been saving up for.

This ways your soul can pull from “Store as Fat” to make sure all the work still gets done, including your daily functions as a human, and rebuilding the muscle.

This is the Tri-wizard cup^[1] of physical transformation victory:

• You get stronger and alimony the muscle you have.
• You shrivel through the fat you’re trying to get rid of.
• You’re decreasing your soul fat percent and keeping your muscle = squint good naked.

This would be a “win-win-win” equal to Michael Scott, Regional Manager, Dunder Mifflin Scranton.

Want help learning how to strength train? You can veritably build your own workout, or you can work with one of our coaches who can create a custom program that’s specific to your goals and lifestyle.

We’ll plane make sure you’re doing the movements correctly via video, considering we’re nice like that 🙂

Learn how to get strong with our Online Coaching Program! Learn more:

“How I Lost Weight” (Megan’s Story)

In the video above, Megan explains her incredible journey to lose over 200 pounds!

(Not a typo.)

I know, freaking AMAZING.

I bring it up, considering Megan’s story demonstrates a lot of the key points brought up in today’s guide, expressly the importance of strength training.

She moreover talks about:

• How she struggled for years to lose weight.
• The importance of “starting small.”
• Why she destroyed her scale.

For increasingly on Megan, make sure you read her interview with us!

BACK TO BASICS: How To Guarantee Successful Weight Loss

If you’re still reading, then there is hope for you yet.

You can do this – but you have to be smart and diligent well-nigh it! Stop trying to exercise your way thin, and stop trying to find ‘get fit quick’ solutions.

Instead, take this one day at a time. We’re here for you!

We talk well-nigh proper nutrition in our big “Healthy Eaters” guide, and we go increasingly in-depth into the specific foods that we recommend, but it starts here:

• You have to eat fewer calories than you eat now to lose weight, and do so permanently.
• The weightier way to do that is to substitute increasingly protein and veggies onto your plate.
• Strength training will supercharge your results, towers muscle while making it easier to shrivel uneaten fat.

Understand you’re overeating, and forgive yourself for doing so – most foods have been designed for you to overeat!

YOUR MISSIONS, SHOULD YOU CHOOSE TO ACCEPT THEM:

#1) Pledge to stop ownership snake oil. If you’re not sure, ask yourself “Does this sound too good to be true?” and “What would Steve do?”

In addition: stop doing exercises you hate just to lose weight. Pick exercises you enjoy, and put all of your focus on slowly adjusting your nutrition instead!

Shun the Dark Side and come when to the Light!

#2) Be deliberate in your decisions. Every calorie counts. Every visualization counts. So make ONE variegated visualization as a result of you stuff increasingly enlightened of what you put in your body.

Drinking water instead of soda or juice.

Swapping out a salad for fries once per week. It all counts, but make your visualization deliberate.

You’re a smart person. You know what foods should be daily staples, and what foods should be occasional treats. It all counts. So make ONE visualization differently to prove to yourself that you can change.

#3) Educate yourself on the serving size of ONE supplies that you eat regularly. Google it. Find out if what you THINK is a serving and what’s unquestionably in a serving is anywhere tropical to accurate.

You might be surprised to find out:

• A serving of pasta is HALF the size of what you normally eat with your meal.
• How much peanut butter is considered a serving (hint: it ain’t much).
• There are 2.5 servings in that one snifter of Green Machine Naked Juice.

I don’t want you to transpiration the supplies or the portions yet. I just want you to educate yourself on what you’re eating, and compare it to how much you thought you were eating.

NEXT STEPS IF YOU WANT TO GO FARTHER! 

If you are looking for increasingly hands-on guidance, we have three options for ya!

1) 1-on-1 Online Coaching Program! If that sounds like you, and you’re looking for nutritional guidance, custom strength training routines just for your situation, and expert accountability, we’d love to hear your story!

No increasingly dieting. No increasingly shame. Just results and a supportive coach! Learn more:

2) If you want a roadmap for sustainable weight loss, trammels out NF Journey. Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally).

Try your self-ruling trial right here:

3) Join the Rebellion! Join our self-ruling email list and polity – I send out two fun emails a week – and I’ll send you our self-ruling 10-level Nutrition Guide withal with a tuft of other self-ruling bonuses. Get them when you sign up in the box below:

Download our self-ruling weight loss guide

THE NERD FITNESS DIET: 10 Levels to Transpiration Your Life

• Follow our 10-level nutrition system at your own pace
• What you need to know well-nigh weight loss and healthy eating
• 3 Simple rules we follow every day to stay on target

#4) Do a strength training routine! We have so many superstitious self-ruling options for you here on Nerd Fitness. Pick the ones that jump out at you!

• 15 self-ruling spin training routines: for either the gym or home! 
• Our Beginner Bodyweight Routine is super popular.
• Pick one of our Beginner Strength Workouts to learn well-nigh strength!
• Try our 6-Level Gym Workout!

“What is the biggest question you have virtually nutrition, strength training, and weight loss?”

Oh and please, go eat a vegetable 🙂

-Steve

PS: I know this HOPEFULLY goes without saying, but this is the internet: I totally get that this issue is very complicated to uncork with. If you have a hormonal imbalance, PCOS, are on medication for any number of reasons, it could moreover be well-expressed your weight.

PLEASE speak with your doctor well-nigh your weight and any changes you are looking to make!

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Photo source: A good Sunday to you, Can I have your bicycle, Speed!, Swimming pool, Pizza lab, Dinner is set, Happy monday!, Speed.

The post “Why Can’t I Lose Weight?” 8 Uncomfortable Truths Holding You Back first appeared on Nerd Fitness.