Why am I not losing fat?

[Anonymous]

I've been dieting with exercise for a while now, and I still have belly fat and body in general. I've read that 3500 calories is equal to 1 pound of body weight, and I've really been watching my calorie count with around a 4000-5000 calorie deficit per week. What am I doing wrong?

[areyaready4this]

Your caloric defecit is likely too great and your body, as a means of defense, has gone into self preservation/survival mode and is likely doing everything that it can to store fat reserves instead of utilize them. You need to first determine your caloric needs based on age, height, and level of physical activity. Once you've done this, you need to create a caloric defecit of approximately 300-500 cals per day while maintaining a solid intake of good calories. Calorie counting alone will only get you so far then you must break your diet down into macros and establish a solid diet based on your individual macro profile needs.

Additionally, while I'm not sure what your workout looks like I can tell you that one mistake many make is falling into the cardio trap. Most assume that they can literally, run their butt off. The truth is in order to facilitate effective and healthy weight loss, is to create a workout that is based on and revolves around high intensity interval cardio AND HEAVY resistance training regardless of abilities or gender.

And before you ask, no. Heavy weights do NOT equate to being bulky.

[Justsomeguy9814]

You have to eat right, cut carbs out as the fat is carbs and fat that have been stored so therefore if u cut ur carbs ur body will begin to eat into the stores although u need to eat more protein or u will lose some muscle mass while ur on a low carb diet

[Ярило]

Maybe you should see a doctor about it? Could be something you're eating. I recently lost weight but I notices my stomach would bloat/expand 3-4 inches throughout the day.
I went to the doctor and found out I can't eat gluten (wheat or corn) because it was irritating my intestines and causing my stomach to expand.
I'm not saying gluten could be your issue, but maybe something else you're eating could be hindering you.

[Hannah591]

How much are you eating a day in calories and are you cutting out sugar? What exercises are you doing, for how long and how often?

[PrettyBoyFloyd24]

Depends what you are eating. Also what is your current weight and your goal weight? I will try my best to help you out 😉

[Mesonfielde]

A calorie is not a calorie. If you eat junk food and drink soft drinks, your weight won't go down.

[Not_Helping]

The deficit. You're starving.