I consistently hear people say, “why can I not lose weight? I have tried everything!” Well the answer is simple; I’m going to tell you why you are having trouble losing weight and how to FINALLY begin losing the weight.

The first mistake people tend to make when they can’t lose weight is the fact that they have a disregard for how many calories they are consuming each day. The science of weight loss can be explained in just 4 words: calories in calories out. If you are burning more calories than you consume, then you will lose weight.
You now might be asking, “does this mean I can eat doughnuts, pizza, and ice cream as long as I’m under my calories?” Well, you will be happy to hear that the answer is, “yes!” but the junk food should only be consumed in moderation. Macronutrients are extremely important and the calories in calories out rule does not mean that you should ignore protein and fat intake.
When it comes to LOSING weight (for example), a calorie is in fact a calorie. Say you have two groups of two people who both keep a calorie intake of 2000 cals per day (both are on a 400 calorie deficit). Group 1 gets their calories from ice cream, pizza, french fries, donuts, etc. Group 2 gets their calories from chicken breast, egg whites, oatmeal, rice, etc. Both groups WILL lose weight. However, Because group 2 has higher protein and healthier macronutrients, they will be able to preserve maintain muscle mass as opposed to losing muscle mass as well as have other vital nutrients that support the body’s needs.
The best approach is to hit your protein and fat requirements, follow a diet which has highly nutritious foods that are enjoyable for you to eat, and have your cheat snacks and meals if needed, exercise on consistent basis (whatever that is for you to reach your goals), and have a healthy life. In other words, it is important to make sure that you don’t replace essential micro & macro nutrients by eating anything you want. So, at least hit your minimum recommended daily protein and fat intake before scarfing down that Krispy Kreme.
The 10-20 Percent Principle
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