Why is Fat Loss so SLOW

What is going on Ivor? So today we're going to talk about why is fat loss so darn slow. Why does it feel so slow and to do that? We're going to go ahead and jump into this video first and then I'm going to go ahead and break some stuff down. Now this gentleman here. I did watch this video. He does a kind of he uses a metaphor with the bottle and explains metabolic slowdown or metabolic metabolic adaptation or adaptive thermogenesis, whichever one you want to use to explain the components of where we burn calories each day the components of where we burn. I think he was trying to say why we burn calories each day can where we what? Okay, I'm confused by that. If your caloric calorie deficit stops working, it's probably no longer a deficit. That's what that's what he is saying. So this is this could this could be the case. Sometimes you do hit a wall. Sometimes there's a lot of different things on the scale. That's why you always have to use so many different points of measurement like your body clothes how they fit on you how about the notches on your belts, you know things like that. All right, let's go ahead and watch this and let's discuss this is the amount of calories you burn in a day. Let's say up to the label is your BMR the amount of calories you burn at rest through breathing functions, you know metabolism. So then we've got the sticker part here and we'll say this is eat and neat gym training and non-planned training. Okay, so eat and neat exercise activity thermogenesis and non-exercise activity thermogenesis literally just little things like when I talk and I'm always moving my hands. That's non-exercise activity thermogenesis and exercise activity thermogenesis is when you go to actually do active exercise like jogging resistance training Etc. Okay, so the amount of calories you burn in a day should you put yourself in a deficit and you start to lose body fat the amount of calories you burn on a daily basis would reduce if you lose fat you become a smaller lighter entity. So this bit would shrink right you probably reduce your knee a step count would drop a bit in a deficit over time. Yeah, you will probably reducing the your body reduces your knee because your body subconsciously you start to do less things you start to take a little bit more naps sometimes reducing your ability to increase your non-exercise activity thermogenesis, you know, you just start doing less you start moving less as your body is trying to preserve as much energy as possible and be as efficient as possible. Your body's actually doing this. It's triggering this this event because of the fact that you're losing weight your body is trying to keep you alive contrary to what you might feel your body wanting to keep fat on you is actually a self-defense mechanism for in the event that you cannot find food that you're not able to kill an animal and and eat the animal whatever you can still live off of your fat until you can find food. So there there is a reason your body is doing it because it cares. Let's let's put it that way, you know, the amount of calories you burn in training as you get fit is going to drop over time and because you're eating less your thermic effect of eating. That's true. Yeah, you're going to be more fit your cardiovascular your your resting heart rate your heart rate during exercise is going to get better. So you're going to be more fit. So you're going to burn more calories and plus you're going to be lighter. So you're going to you're not going to be expending as much energy just to do things that you did in the past would slow down over time. So, you know, you might have started. So when your calorie deficit stops, it's because you was a person burn less calories. You're a smaller fit a person than you were before. Okay, cool. So basically what he said was you are fitter you're smaller and that and I guess that's it in terms of the changes. You're fitter and you're smaller. Therefore, you're expending less energy. Therefore for the same activity that you were doing before it will require less energy from you because you're more you're more efficient with your energy expenditure. You're you're more fit. So you're able to do those things at a high level without expending as much energy which would normally mean that you could either increase your energy output or you can decrease your caloric intake the easier route to go is to decrease your caloric intake. A lot of people don't like doing that because it's too when you get a good groove on what you're eating and the things you're putting together. You don't necessarily want to go like even lower right? You want to keep the flow going you want to keep that groove going so maybe for some people it might be easier put you out to increase your output, but I'll tell you this increasing your output is going to be much smaller in terms of the calorie balance than if you were to change your diet. Now, this is I want people to understand a few things here. This is basically metabolic adaptation and it's in the sense that because all of these things are taking place you will inevitably lose less burn less calories for each different activity non-exercise activity thermogenesis just going to reduce because your body is going to get it's going to sub constantly make you move less exercise activity thermogenesis is going to reduce simply from the fact that you are more fit and it's easier for your body to do these things now. They don't have to expend so much energy so many different things your body's going to weigh less. So you're going to you're going to burn less to move your body around to do the simple things that you did before and even with exercise is going to be less energy required. So all of that creates this entire mechanism that forces your body to expend less energy. So it is possible that when you hit a wall it is because you are no longer in a caloric deficit now what people do intermittent fasting and they hit this wall. They don't understand it because sometimes when people do intermittent fasting they remove themselves from the caloric conversation. They are at a caloric deficit even if they are not paying attention to it and that is the dangers or that is the problem that could arise with intermittent fasting is that you could be at a caloric deficit simply from the process of fasting, but then you can get into points where if you really want to tackle the belly fat because belly fat is usually one of the last things to go and that lower belly fat and all of that stuff you really want to tackle that means you have to just be consistent with your diet and consistency doesn't just mean eating exactly what you're eating. It also means understanding when you're no longer in a deficit and then changing that diet and decreasing the calories to continue to push forward. If you're doing intermittent fasting and you're not measuring calories in any way shape or form you just happen to have gotten into a caloric deficit when you hit a wall that drives people crazy because they don't think of the concepts of the concept of calories. They just think of the concept of fasting. They're like I didn't change my fasting. I've continued to fast. Is it that I'm adapting to the fast? Is it that fast doesn't work anymore? But in reality is you never really check your calories. You never really understood how much calories you were eating. You just happen to have been in a caloric deficit up until now and now you need to start to shift to something else. You need to start to reduce your calories so that you can continue to burn also. Sorry, so sorry. Also, I do want to mention that when you are losing body fat, sometimes you're still losing body fat. Even if it doesn't reciprocate itself on the scale, you're losing body fat in the sense that you're you're you might have water retention. You might have some glycogen buildup, whatever it is, even though with glycogen when you're fasting that that might not be the case considering that you're depleting it every time but you can have some water retention. You can have a lot of different body fluctuations going on. And and and it could throw you off on the scale. I always implore everybody to not just use the scale as a point of measurement use different points of measurement video record yourself in the same lighting in the same room standing in the same position on the using a mirror video record yourself from the front from the sides. Every once a week in the same day every week like Friday or whatever and check your clothing check to see how they fit you check to see clothes that maybe didn't fit you before see if you can put them on now see if you can put them on comfortably now see if you can put them on and that they look normal on you and you don't look like it doesn't look like it's super tight on you do things to just not only measure your the weight on the scale but measure your body fat percentage as well because body fat could be reducing. Remember I showed you what five pounds of body fat looks like and it was like this much right? So just imagine if you're just losing this much of fat that's a lot of fat right visually speaking. This could be spread throughout your lower belly all over your body, but this won't even be a pound right? This won't even be a pound. It'll be very small. So you have to think about that. You have to think about the weight of fat and how much mass it takes to even be a pound. You could be losing fat underneath because but there's always going to be somewhat of a slowdown no matter what in terms of your weight loss. You're not going to be losing as much weight as fast no matter what you do as when you first started the smaller you are the slower the weight loss will be. All right. Hopefully this video has helped you guys. Thank you so much for showing up every day. We got a video here on Fledged Fitness. So please hit that like button and if you want to get the videos every day because I don't drop them at the same time every day so you never know when Fledged Fitness is dropping hit that subscribe button and then hit the bell icon and then hit the all notification indicator so that you can get all notifications when I drop a video and thank you so much in advance. If you are going to do that for doing it right now. Wow. Thank you so much. That's super quick. I appreciate it and I'll see you guys on the next video or in the next video in the next video. I'll see you guys. Peace.