There are several reasons why you may not be losing weight, but the most plausible are:
1. You are building muscle mass while losing fat. This is called recomposition. In this case, don’t worry about weight loss, as things are moving in the right direction.
2. You are eating more than you think. In this case, you need to be stricter in tracking your calorie intake and/or reduce your calorie intake by about 100 calories per day.
3. You are not burning as much energy as you think, and you don’t have a big enough deficit to cause significant weight loss. In this case, add an extra cardio session or two to your weekly routine or walk more throughout the week.
Although 3500 kcal is theoretically equivalent to 0.5 kg of fat, if you consume 3,500 kcal you will actually lose less. Firstly, when you reduce the number of calories to lose fat, your body also reduces its energy consumption.
Secondly, most people make minor tracking errors in their calorie intake and expenditure, which causes them to overestimate the size of the calorie deficit.
So if you maintain a 3,500 calorie deficit, you can expect to lose slightly less than 0.5 kilograms of actual body fat.
The easiest way to reduce hunger during a weight loss period is to make a few simple changes to your diet. Assuming you’re eating a lot of protein, the following tips can help with appetite control:
– Eat more fiber (especially soluble fiber);
– Drink more water;
– Eat less high-calorie foods. This means eating less cakes, sugary drinks, oils, fatty meats, and the like. Incorporate more vegetables, fruits, legumes, lean meats, and dairy;
– Get enough sleep.
No. The calories you burn during workouts are already accounted for when the weight loss calculator computes your total daily energy expenditure, which your calorie target is based on.
So if you eat more to compensate for the calories burned during exercise, you’re only reducing the size of your calorie deficit and thus slowing down (or potentially even negating) the weight loss process and timeline.
Probably not. There isn’t a big advantage to eating more calories on the days you exercise compared to eating the same amount every day.
The first thing you’ll need is a food scale to accurately weigh the food you’re consuming. If you’re just “eyeballing” the calorie content, you’re likely to be off, especially when you’re aiming for a moderate or small calorie deficit.
I recommend creating a meal plan that ensures you hit your calorie and macro targets by eating foods you enjoy.
To make the weight loss process more effective, you should stop eating the following:
- Sugar and anything containing sugar;
- Alcohol (at least during the weight loss period);
During the weight loss diet, you should eat foods that are low in carbohydrates and eliminate those high in carbohydrates.
This is a list of foods with a high carbohydrate content:
- Maple syrup: one cup of maple syrup contains approximately 216 grams of carbohydrates.
- White sugar: one cup of white sugar contains approximately 200 grams of carbohydrates.
- Dried bananas: one cup of dried bananas contains approximately 76 grams of carbohydrates.
- Dried peaches: one cup of dried peaches contains approximately 67 grams of carbohydrates.
- Dates: one cup of dates contains approximately 97 grams of carbohydrates.
- Dextrose: one cup of dextrose contains approximately 100 grams of carbohydrates.
- Oats: 100g of oats contains approximately 66 grams of carbohydrates.
- Beer: a bottle of beer can contain between 10 and 20 grams of carbohydrates, depending on the brand and type of beer.
- Pistachios: one cup of pistachios contains approximately 28 grams of carbohydrates.
- Whole wheat bread: 100g of whole wheat bread contains approximately 45 grams of carbohydrates.
- Pasta: 100g of pasta contains approximately 25 grams of carbohydrates.
- Potatoes: a medium-sized potato contains approximately 37 grams of carbohydrates.
- Sweet corn: one cup of sweet corn contains approximately 31 grams of carbohydrates.
- Rice pudding: one cup of rice pudding contains approximately 45 grams of carbohydrates.
- Chickpeas: one cup of chickpeas contains approximately 45 grams of carbohydrates.
- Black beans: one cup of black beans contains approximately 41 grams of carbohydrates.
- Sweet potatoes: one cup of sweet potatoes contains approximately 27 grams of carbohydrates.
- Quinoa: 100g of quinoa contains approximately 21 grams of carbohydrates.
- Bananas: a medium banana contains approximately 27 grams of carbohydrates.
- Pears: a medium pear contains approximately 27 grams of carbohydrates.
- Pineapple: one cup of pineapple contains approximately 21 grams of carbohydrates.
- Corn: one cup of corn contains approximately 41 grams of carbohydrates.
- Grapefruit: a medium grapefruit contains approximately 20 grams of carbohydrates.
- Brown rice: 100g of brown rice contains approximately 23 grams of carbohydrates.
- Figs: one cup of figs contains approximately 27 grams of carbohydrates.
- Apples: a medium apple contains approximately 25 grams of carbohydrates.
- Breakfast cereals: one cup of breakfast cereal contains between 30 and 50 grams of carbohydrates.
- Kiwi: a medium kiwi contains approximately 10 grams of carbohydrates.
- Buckwheat: 100g of buckwheat contains approximately 20 grams of carbohydrates.
- Beets: a medium beet contains approximately 13 grams of carbohydrates.
- Apricots: 100g of apricots contain approximately 11 grams of carbohydrates.
- Carrots: one cup of carrots contains approximately 12 grams of carbohydrates.
- Grapes: one cup of grapes contains approximately 23 grams of carbohydrates.
- Cherries: one cup of cherries contains approximately 18 grams of carbohydrates.
- Blackberries: one cup of blackberries contains approximately 14 grams of carbohydrates.
- Blackberries: one cup of blackberries contains approximately 14 grams of carbohydrates.
- Raisins: one cup of raisins contains approximately 130 grams of carbohydrates.
- Avocado: a medium avocado contains approximately 17 grams of carbohydrates.
- Lentils: one cup of lentils contains approximately 40 grams of carbohydrates.
- White wine: one cup of white wine contains approximately 4 grams of carbohydrates.
- Red wine: one cup of red wine contains approximately 5 grams of carbohydrates.
- White rice: 100g of white rice contains approximately 28 grams of carbohydrates.
- White bread: one slice of white bread contains approximately 14 grams of carbohydrates.
- Muffins: a muffin contains approximately 20 grams of carbohydrates.
- Cookies: a regular cookie contains approximately 10 grams of carbohydrates.
- Sweetened breakfast cereals: one cup of sweetened breakfast cereal contains approximately 40 grams of carbohydrates.
- Grapefruit: a large grapefruit contains approximately 25 grams of carbohydrates.
- Artichoke: one cup of artichoke contains approximately 10 grams of carbohydrates.
- Tomatoes: a medium tomato contains approximately 4 grams of carbohydrates.
- Garlic: a clove of garlic contains approximately 1 gram of carbohydrates.
- Onions: a medium onion contains approximately 11 grams of carbohydrates.
- Cauliflower: one cup of cauliflower contains approximately 5 grams of carbohydrates.
- Bell peppers: a medium bell pepper contains approximately 6 grams of carbohydrates.
- Broccoli: one cup of broccoli contains approximately 6 grams of carbohydrates.
- Mushrooms: one cup of mushrooms contains approximately 2 grams of carbohydrates.
- Nectarines: a medium nectarine contains approximately 12 grams of carbohydrates.
- Berries: one cup of berries contains approximately 15 grams of carbohydrates.
- Oranges: a medium orange contains approximately 15 grams of carbohydrates.
- Cabbage: one cup of cabbage contains approximately 6 grams of carbohydrates.
- Oils and fats: oils and fats do not contain carbohydrates.
- Fruit-flavored yogurt: one cup of fruit-flavored yogurt can contain between 20 and 30 grams of carbohydrates, depending on the brand and type of yogurt.
- Sweetened carbonated beverages: one cup of sweetened carbonated beverage contains approximately 30 grams of carbohydrates.
- Margarine: one tablespoon of margarine contains approximately 0.1 grams of carbohydrates.
- Olive oil: one tablespoon of olive oil contains approximately 0.2 grams of carbohydrates.
- Nuts: one cup of nuts contains approximately 30 grams of carbohydrates.
- Toast: one slice of toast contains approximately 14 grams of carbohydrates.
- Sunflower seeds: one cup of sunflower seeds contains approximately 24 grams of carbohydrates.
- Pumpkin seeds: one cup of pumpkin seeds contains approximately 12 grams of carbohydrates.
- Roasted chickpeas: one cup of roasted chickpeas contains approximately 45 grams of carbohydrates.
- Carrots: one cup of carrots contains approximately 12 grams of carbohydrates.
- Hummus: one cup of hummus contains approximately 35 grams of carbohydrates.
- Peas: one cup of peas contains approximately 12 grams of carbohydrates.
- Sweetened fruit juice: one cup of sweetened fruit juice contains approximately 30 grams of carbohydrates.
- Boiled sweet corn: one cup of boiled sweet corn contains approximately 20 grams of carbohydrates.
- Pineapple: one cup of pineapple contains approximately 21 grams of carbohydrates.
- Cooked quinoa: one cup of cooked quinoa contains approximately 40 grams of carbohydrates.
- Dried apricots: one cup of dried apricots contains approximately 96 grams of carbohydrates.
- Dried cranberries: one cup of dried cranberries contains approximately 69 grams of carbohydrates.
- Cooked oats: one cup of cooked oats contains approximately 27 grams of carbohydrates.
- Whole wheat pasta: 100g of whole wheat pasta contains approximately 25 grams of carbohydrates.
- Whole grain bread: one slice of whole grain bread contains approximately 12 grams of carbohydrates.
- Wheat flour: one cup of wheat flour contains approximately 95 grams of carbohydrates.
- Cornmeal: one cup of cornmeal contains approximately 116 grams of carbohydrates.
- Rice flour: one cup of rice flour contains approximately 122 grams of carbohydrates.
- Rye flour: one cup of rye flour contains approximately 87 grams of carbohydrates.
- Oat bran: one cup of oat bran contains approximately 54 grams of carbohydrates.
- Orange juice: one cup of orange juice contains approximately 26 grams of carbohydrates.
- Dried oranges: one cup of dried oranges contains approximately 92 grams of carbohydrates.
- Raisins: one cup of raisins contains approximately 109 grams of carbohydrates.
- Cooked sweet potatoes: one cup of cooked sweet potatoes contains approximately 27 grams of carbohydrates.
- Parsnips: one cup of parsnips contains approximately 13 grams of carbohydrates.
- Almonds: one cup of almonds contains approximately 21 grams of carbohydrates.
- Mustard: one teaspoon of mustard contains approximately 0.1 grams of carbohydrates.
- Tuna: one cup of tuna contains approximately 0 grams of carbohydrates.
- Shrimp: one cup of shrimp contains approximately 1 gram of carbohydrates.
- Salmon: one cup of salmon contains approximately 0 grams of carbohydrates.
- Cooked broccoli: one cup of cooked broccoli contains approximately 6 grams of carbohydrates.
- Seafood: one cup of seafood contains approximately 7 grams of carbohydrates.
- Spinach: one cup of spinach contains approximately 1 gram of carbohydrates.
- Chicory: one cup of chicory contains approximately 10 grams of carbohydrates.
It is important to note that this is an approximate list and the exact carbohydrate content may vary depending on how the foods are prepared and other factors.
Additionally, it is important to keep in mind that not all carbohydrates are created equal, and you should choose healthy carbohydrate sources, such as fresh fruits and vegetables, instead of added sugars and processed, carbohydrate-rich foods.
The Evolution of Our Eating Habits and Lifestyle: The Impact on Our Health
In the modern, dynamic and extremely hectic world we live in, we have adopted eating habits and a lifestyle that significantly differentiate us from the lifestyle of our grandparents/great-grandparents, referring to the early 1900s.
These changes bring both benefits and major disadvantages, and in the following I will list a few: pollution, excessive food consumption, poor quality of consumed foods, high alcohol consumption, dependence on sweets, lack of physical exercise, stress and pollution have influenced our health.
1. We Eat More Than We Need
The amount of food consumed has increased exponentially. Our grandparents ate strictly what they produced or what was available at the time. In contrast, we are assaulted by an abundance of readily available, pre-prepared and easily accessible foods. A simple trip to the supermarket on the ground floor of the building can satisfy almost any culinary craving, regardless of the season or the real needs of our body.
2. Food Quality
In the past, food was purer and more natural. Agriculture was based on traditional methods, without excessive use of pesticides and chemical fertilizers. Foods were grown locally and in season, and their processing was minimal. Our grandparents used to grow their own vegetables and pick fruits from the garden, thus having control over the quality of their food.
The foods we consume are of crucial importance to our health. However, their quality has declined significantly in recent decades. The meat, cereals, vegetables and fruits we find in supermarkets often contain significant amounts of harmful chemicals. These substances, which are taken from the soil and used in modern agricultural production, have become a serious threat to our health because we consume them regularly.
3. We Live in an Extremely Polluted Environment
In the times of our grandparents, pollution was low and more localized. Industry and technology were less developed, and the effects of pollution on health and the environment were less pronounced. The air and water were cleaner, and harmful chemicals were less common in everyday products.
Today, air pollution is omnipresent in our modern life, affecting our health in subtle and obvious ways. Not only the air we breathe is contaminated, but the products we use daily also often contain harmful chemicals. For example, synthetic clothes, cosmetic creams, perfumes and other personal care products can contain harmful substances. Even hair dye or other chemicals in our environment can reach our body, having adverse long-term effects on our health.
4. We Consume Excessive Alcohol
While our grandparents savored natural drinks like brandy or wine in moderation, usually on holidays, many of us have become daily alcohol consumers. We are constantly bombarded with alcohol advertisements and a culture of excessive partying. This harmful habit affects our health and undermines our ability to lead a balanced life.
5. We Are Addicted to Sweets
Sweets were not readily available all the time, but a delicacy reserved for special occasions. Fresh fruits satisfied the need for something sweet, also providing essential vitamins.
Nowadays, we are literally bombarded with a wide range of processed sweets, rich in sugar and empty calories. And sugar has proven to be a very powerful and addictive drug.
6. We No Longer Exercise and Do Physical Activity
Willingly or not, our grandparents had an active lifestyle. Household chores, gardening, animal husbandry – all involved constant physical effort, practically 365 days a year. Walking and cycling were the main means of transportation.
Today, most of us can live comfortably without doing too much physical activity, which leads to a sedentary lifestyle and increased health risks.
7. We Have an Increased Level of Stress
Our grandparents’ life was probably monotonous, but devoid of the constant stress we face today. They had a simpler, quieter and much less stressful life. Our grandparents enjoyed a life more connected to nature and loved ones, away from the oppressive material concerns of the modern world.
In contrast, modern life is characterized by constant stress and constant pressure, both at work and in personal life. This high level of stress can have serious consequences for our mental and physical health.
I didn’t know how much a simple fitness tracker can help me, just by showing me how many steps I’ve taken per day.
In addition to showing you your weight, the associated app can display important information such as:
- Ideal Weight, which is calculated based on a large set of statistical data and your physical characteristics.
- BMI, body mass index = weight (kg) / height (m). It is an internationally used indicator for assessing the level of body fat and the health status of a person.
- Body Fat Percentage, indicates the relative amount of fat in a person’s body (given as a percentage).
- Fat-Free Mass, refers to a person’s body weight minus the weight of fat (given in kg).
- Basal Metabolic Rate is the rate at which the body converts food into energy and is given in kcal per day. That’s exactly what our calorie calculator for weight loss calculates! The app measures your metabolism and tells you how many calories you should consume daily. If you have a more intense physical activity, it will show you a higher number of calories, if the physical activity is less, it will calculate a lower number of calories.
- Body Water Percentage (given as a percentage).
- Visceral Fat, is the fat around the abdominal organs (the belly area).
- Bone Mineral Content, is the amount of inorganic minerals at the bone level (given in kg).
- Protein, shows the amount of protein in your body (in percentages).
- Skeletal Muscle Mass (given in kg).
- Pulse.
All these data are provided for each weighing, in the form of graphs.
If you combine this smart scale with a smart watch or fitness tracker (preferably from the same manufacturer), you will have all the necessary data to control your health.
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