Why You're NOT LOSING WEIGHT With Exercise And Diet

It's really frustrating
when you're exercising and
following some kind of diet, and you're not seeing the
results that you're looking for. But you might be missing some of the
key points of how weight loss actually works. There's really only one thing that
matters when it comes to losing weight. And I'm gonna tell you what that is. The first issue might be that
you're relying on exercise too much. Exercise helps you feel better, be less
stiff and just be more healthy overall, but it doesn't burn off as many
calories as you think it does. It's hard to give accurate figures because
your calorie expenditure depends on your weight. And then the intensity
that you're working at as well. 

 But if you're cycling for an
hour and you're about 170 pounds, you could be burning
off about 450 calories. If you're running six miles per hour,
which is about 10 kilometers per hour, that's a fairly decent pace in
an hour, you could burn 600, maybe 650 calories, but that's an hour. And not everybody has time to do
an hour of cardio every single day. So if we go to that general equation where
losing a pound of fat requires you to have a deficit of 3,500 calories a week, which is 500 calories a day, you're gonna
have to cycle for more than an hour, a day, or run for about 45 to 50
minutes to get that level of fat loss. Just with exercise. Weight training
generally burns off even fewer calories, but that's not to say
that it's not useful. 

 It does have the benefit
of building muscle. Mass muscle is more
metabolically active than fat. So it's burning off more calories, but that difference isn't as great as
most people think. You might be burning off 50 to a hundred extra calories a day
by putting on a reasonable amount of muscle. And it's not that
easy to put on muscle. I still encourage weight
training of course, because it helps you feel stronger and
it tends to make you more likely to move more throughout the day. If
you're carrying a lot of fat, that tissue is not active, you're
more likely to burn off more calories. If you have more muscle mass, that extra movement is something
we call NEAT: non-exercise activity 

 Thermogenesis, and that can contribute 10 to 15% of
your total calorie expenditure for the day. Your total daily energy expenditure
is your basal metabolic rate. So that's just all the metabolic processes
that your body does throughout the day plus NEAT, which I just talked about, plus the thermic effect of food
and any exercise that you do. So roughly broken down for
most people as 60-70% for BMR, neat is 10 to 15%. The thermic
effect of food is about 10%. So that's where the quality of your food
and the macronutrient content of your food, whether it contains protein
or fiber makes a difference. Highly processed foods, for instance,
have a lower thermic effect. 

 It doesn't take as much effort
for your body to burn them off, but these are all relatively minor
numbers. When it comes to the the big picture. In
comparison to nutrition. Usually nutrition will account for
about 80 to 90% of your weight loss results. Ignoring diet makes
it really hard to lose weight. It's actually okay to skip
a week or two of exercise. You don't do as much damage
to your weight as you think, but adding too many calories for a couple
of weeks, that will make an impact, but I'm dieting people often ask me
what I recommend in terms of diet. Is it intermittent, fasting
or paleo vegan or vegetarian, the Mediterranean diet
or clean eating or keto? And the short answer is, it depends. For me, 

 The most important thing for
lasting weight loss is consistency. Can you maintain that
diet over the long term? The only absolute requirement is that
diet allows you to get into a calorie deficit so that you're burning off more
calories than your body needs on a daily basis. And that's actually
how all of those diets work. It doesn't matter which one you're
following. If you're in a calorie deficit, then you're going to lose weight, but you can also follow any of those
diets and not be in a calorie deficit and not lose weight. If you take in
more calories than your body needs, then you are in a calorie
surplus, and you will put on fat. All of those diets work by getting
you into a calorie deficit. There are simply strategies
that you can use. 

 People will tell you that they work for
other reasons like insulin levels or detoxing your body, but that's not it.
When we talk about lower carb diets, they may help reduce your
cravings and your appetite, and that helps you to
reduce your caloric intake. But if you still find yourself hungry
on a low carb diet and you overeat, then you'll still put on weight. If
you're doing intermittent fasting, but you somehow manage to squeeze
3000 calories into your window and that's your maintenance calories, or maybe that's even above
your maintenance calories, then you're not going to lose any weight.
The same goes for keto or vegetarian, whatever it is. Clean eating is the one
that I find the most annoying, I guess, because it's such a judgment on you.
I'm eating clean and your food is dirty. 

 There's no scientific definition
of clean in terms of food, unless you wash it with soap,
I guess then it's cleaner. So people are making up these arbitrary
rules about what's clean food and what's dirty food. Sometimes
you're allowed to have meat, but only if it's grass fed. Other times,
you're not allowed to have dairy. It just depends on whose particular
clean eating regime you're following. None of this is scientifically
tested in that way. It's just people making judgements and
then putting judgements on you for eating food that you enjoy.
And I'm not into that. So the reason that you're
not losing weight is not
because too much of your food is dirty. Now it's because you're
eating too many calories overall. It's certainly possible to not lose
weight while following a traditional clean 

 Eating diet. There are a lot of foods
that are considered very healthy. They are healthy. That
are very calorie dense. So there's a lot of calories
packed into that little serving. My favorite example is my favorite nut,
the Macadamian nut. In about 10 nuts. It's about 200 calories and you better
believe that I can eat more than 10 macadamia nuts. Salmon, lots of healthy
omega three fats. It's delicious. I love it. One little fillet is
280 calories. I might have two. Was it baked on olive oil
or some other kind of oil? Well oils add 120 calories per tablespoon. A medium avocado has about 230
to 240 calories depending on who you ask. And that's
considered a very healthy food. But if you put together salmon and
avocado and some macadamia nuts, 

 That's a high calorie meal. And
if you're having that frequently, then you may very well be
struggling to lose weight. And it's not your fault because there's
the perception that if you're eating healthy, then everything's
going to be fine. But if you don't pay attention
to calories, then weight
loss is not inevitable. Even if you're eating whole
minimally processed foods, you can still go over your calorie
intake for the day and you can be in a calorie surplus and put on fat. It's just a little bit harder because
those foods tend to be a little bit more bulky and harder to eat
than highly processed foods, which are also very calorie
dense and easy to eat. I actually had a comment
recently on one of my videos, 

 It was actually about losing
weight without exercising at all. And if you paid attention a little
bit to what I said at the beginning, it is possible to lose
weight without exercise. This person said that they can't
exercise for a couple of medical reasons and they're watching what they eat,
but they're not losing weight. Now, watching what I eat is very vague
and it's not enough to just kind of say, oh yeah, it looks okay. I
mean, I have some veggies in there. I have some fruit, I've got some protein. If you don't know the total amount of
calories that you're having for the day, then you don't really know what it's
gonna take to be in a calorie deficit and start losing weight. So it's important to take a
look at calories in some cases, 

 Macros as well. So how much protein
are you getting? How much fiber? Because we talked about
the thermic effect of food, protein and fiber have higher TEF and
that means you're burning off a slightly higher amount. Eating well and eating mostly
whole unprocessed foods is not always enough for
weight loss. It should, of course be the basis of most
nutrition plants that you come up with. If you're creating a diet, for sure,
lots of minimally processed foods, lean proteins, lots of vegetables
and fruit, some seeds and nuts, those kind of things mixed in. But if you don't have any awareness
of how many calories you're taking in, then you can't guarantee yourself
weight loss. And the tendency also, 

 When someone's watching, what they're eating is that most of
the time they might be eating that way, but then other things come in. So they're probably having those
treat foods here and there, and they might not be aware of it. So they're probably consuming
the right amount of calories, but then they throw a few treat
foods on top. And all of a sudden, they're not losing weight. You
need to look very specifically, primarily at your diet and how
many calories you're taking in. Then you need to know how consistent
you actually are with that diet, because a lot of people
follow a particular plan for
instance, during the week, and then on the weekends, they
don't follow it so carefully. 

 And all of a sudden you can easily
throw in an extra thousand or 2000 calories between
delicious food and drink. I actually did another video about how
you can undo all the good work you do during the week, buy what
you do on the weekend. I'm gonna stick it up here so
you can check that out as well. So rather than just generally saying, "Oh, I'm eating clean or I'm eating
mostly healthy or I'm following keto" but it's not working well. You're eating too many calories on
keto and you're not losing weight. I'm doing intermittent fasting,
why isn't working? well, you're eating too many calories
on intermittent fasting. And it's not enough to get
you into a calorie deficit. 

 A lot of people rely on exercise. So sometimes they're working out three
days a week and I think that's gonna be enough to push them into
fat loss. And it generally, isn't trying to do weight
loss just with exercise. I just hope you have a lot of time on
your hands so that you can do that. It is possible, especially
for people who are younger, have lots of time to work out. You
can do it, but I don't recommend it. Actually, the combination of diet and
exercise is gonna get you the best long term results. That's really
what you should be aiming for.