one of the most common reasons why people give up on their fat loss journey is simply because they aren't seen any progress despite putting in the work and doing everything right and I don't blame them believe me if I didn't know any better and wasn't seeing the results I was after then I would sure as hell acquit - but rather than giving up altogether it's important that you instead take a step back to pinpoint exactly what it is you're doing that's preventing you from losing fat and let me start off by saying that no you're
not genetically cursed no your metabolism is not damaged and no you're not too old to see results instead there's a few hidden mistakes that I see people unknowingly make all the time and that I even used to make that prevents you from losing fat despite your hard work and in this video I'll show you exactly what those mistakes are and how to correct them so you can actually start burning fat and seeing the results that you're after the first and most common mistake you don't realize you're making is under estimating your calorie intake meaning that
you're unknowingly overeating which prevents any fat loss from occurring this is a mistake that 99.9% of people are making when they claim that they don't eat a lot of calories but still struggle to lose weight illustrating this is a paper from the British Journal of nutrition which looked at a group of women struggling to lose weight despite claiming to be small eaters as they reported their daily calorie intake to be on average just 1340 calories however after the researchers determined their true daily calorie intake they found it to be on average over 2,500 calories which
was clearly the reason why they couldn't lose any fat and it wasn't until subjects were then supplied with the actual amount of calories that they claimed to be eating that they started finally losing weight at roughly 1.65 pounds per week and this phenomenon of under estimating calorie intake is something that multiple other studies have found as well with one study showing that even experienced dietitians ended up under report in their true calorie intake so why exactly does this occur well the truth is that most people are really bad at estimating the actual amount of calories
that they eat for instance how many calories would you gases in this meal consisting of two pieces of whole grain toast with avocado and a little bit of olive oil drizzled on top chances are you wouldn't have guessed that this healthy meal consists of a whopping 620 calories now let's take a look at these two seemingly similar bowls of dry oats would you honestly be able to eyeball and guess that the one on the right has almost a hundred calories more than the one on the left just from adding a little bit more oats probably
not and this difference in perceived versus actual calories very easily becomes the factor that's inhibiting your fat loss so to mitigate this you want to start monitoring your food intake and ideally taking the time to accurately measure everything with a food scale I'll leave a link in the description box down below to a very affordable one that I personally use myself you can then use an app like My Fitness Pal to then track the calories from these foods I highly recommend you do this or at least try it out as its going to help you
see how many calories you're truly eating that and it's also going to drastically improve your skill of estimating calories and Foods in addition you want to make sure that you don't forget about hidden calories for example let's say you require 2,000 calories to lose weight you've monitored your food intake for the day and you're confident that you hit that goal but upon further analysis you've forgotten about the drop of oil that you use to cook your eggs and the ketchup that you ate them with the drizzle of salad dressing added to your healthy salad and
the little bites you had if your significant others chocolate bar that's a whopping 300 calories and you've forgotten about which can easily put you out of the calorie deficit that you thought you were in and becomes a reason why you're not losing fat so just be aware of and take into account these hitting calories as they do quickly add up and can prevent to you from seeing the results that you're after the next hit a mistake you're making is you're not properly weighing yourself well most people do is they weigh themselves sporadically every week or
so and the problem with this is well let's use myself as an example the following image is my daily weigh in history for the last four weeks as I've been cutting as you can see my weight fluctuates quite a bit which is completely normal but the overall trend is downwards and my weekly average weight has decreased every week which is thing however if our 12 instead weighed myself randomly once a week using the first two weeks as an example I could have ended up with this data which would leave me confused and frustrated because I'd
be under the impression that I haven't made in your progress and actually gained weight despite all my hard work which you don't know isn't true and leads you to quit altogether but this is just because you haven't taken the time to properly track your data with only one weigh-in per week you become severely misled about the general direction of your weight change so what you need to do instead is weigh yourself every single morning right when you wake up after you've used the washroom but before you eat or drink anything as this is going to
help minimize any weight fluctuations you'll then want to write down this number every day and take a weekly average of it and then every week you want to compare that average weight to the prior weeks average as this will more accurately represent what's actually happening with your weight and then if after three or four weeks or so you don't see any change in your weekly average weight then you'll be much more informed that something may need to be changing your plan and you can dress it accordingly and if you don't currently have a precise weight
scale that measures with decimal points which believe me is essential I'll leave a link in the description box down below to one that I personally use and recommend the next hidden mistake you're making is overestimating and eating back the calories you burn a lot of people find that after doing an intense workout they're hungrier and feel as though they should eat more to compensate for the calories that they burn but what multiple papers have found is that especially after a cardio session people end up eating back in significant portion or even exceeding the calories that
they burned from their workout which can slow down and/or prevent fat loss altogether and to make matters worse research indicates that people tend to overestimate the calories they've burned in a workout by up to 70% and devices or machines that track the calories that you've burned in your workout have been shown to overestimate the actual calories that you've burned by up to 24 percent so if you're using either of those methods to track your calories burned and then you're eating back your calories based on that that's likely what's hindering your fat loss a much better
method is the stick to a set daily calorie intake and a set weekly workout routine then you simply keep track of your weekly average weight and if you're not losing weight then you adjust your plan accordingly by either slightly decreasing your calorie intake and/or bumping up your weekly cardio as needed the last mistake is you're not realizing that you're going through a body recomposition and when most people think of fat loss they immediately think of numbers on the scale they assume that if their weight isn't going down then they're not losing any fat but this
isn't always the case because if you're relatively new to training or you're coming back from some time off or you've just started taking your training and your nutrition much more seriously then you're more likely to experience something called a body recomposition this is where your body both builds muscle and lose fat at the same time which is a good thing but it will result in your weight actually remaining the same which can throw people off and this right here is exactly why it's so vital that you've measured your progress in other ways rather than just
relying on the scale so in addition to tracking your weight it's also a good idea to keep track of your strength in the gym take weekly progress pictures and take weekly bodily measurements because if for example in the past six weeks your weight has stayed the same but your strength has increased your arm measurements have increased and your waist measurements have decreased then these are all signs that you're going through a body recomposition meaning that you can rest assured that you are indeed making progress and doing everything correctly all-in-all I'll admit fat loss can be
confusing at times and nothing is more demotivating than not seeing the results that you're after despite actually putting in the work if you take a step back review the various points I went through in this video and properly apply them then you will see the change that you're after guys as I try to emphasize in this video I can't stress to you enough the importance of tracking tracking your strength in the gym tracking your foods tracking your weight and so on are all a must because by having all these variables tracked you'll then know exactly
what it is that you need to change or adjust in order to break through any plateaus you encounter and this is why within my built with science programs along with the training and nutrition programs that you're gonna get you're also provided with multiple tracking software's that I've built so that you can easily and accurately track your workouts your diet and your weight change over time and basically just everything that you need to along your journey with another program you're also gonna learn how to avoid making crucial mistakes like the ones I went through in this
video before they even happen that's why so many of my members are seeing incredible changes in their bodies so to join today simply head on over to built with science comm and take the assessment quiz which is just going to determine what program is best for you anyways thank you so much for watching I hope you guys enjoyed this video please don't forget to give it a like leave a comment down below as to what topic you want to see me cover next so it's grab to the channel and turn on notifications for the channel
as well is this all rid of this helping out thank you so much everyone for your continued support I really do appreciate it and I'll see you next time [Music]
