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Empower2themax PTY LTD
Brisbane Weight loss - Body fat loss Specialists
Brisbane Weight loss - Body fat loss Specialists


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Why Can't I Lose Body Fat

Sometimes, people can eat right, do some activity, track their food intake and they believe do everything right, but still not lose body fat. I can't begin to tell you how often clients and even friends ask me why they're not losing body fat despite doing “all the right things”. It's one of the most common questions I get in my role. 

Usually, when someone seems to be doing the “right things” but not making progress, a list of possible scenarios run through my head. These are the most common issues I tend to see that stop people from getting results and they could be the culprits for your body fat loss failures too.

So here are a few cold, hard truths about why you're not losing body fat. 

You're eating more calories than you use throughout the day.

When you are active, you're burning extra calories. That's why activity is so important in the body fat loss equation. A lot of people overestimate how much they burn and use the "I exercised today" excuse to later overeat, over drink (alcohol) or overindulge. How many times have you faced a food temptation and thought, "Well, I worked out today, so it's OK this time." Or even, "I'll have this now, but work extra hard tomorrow to burn it off." If that sounds like you, this is one major reason why you're not losing body fat. For activity to help you lose, you can't re-eat all those extra calories you burned. In most cases, we overestimate how many calories we actually burned and underestimate how many calories we're actually eating, which means using that 3 kilometre walk to justify that restaurant meal leaves you in a worse position than if you may realise.

Think this way: Activity can help you lose when you're really using it to burn extra calories, not as a reason to eat more.

You're relying on activity alone to do the trick.

Yes, activity can help you lose weight (and it has so many other health benefits) because it helps you create a deficit to reduce body fat, but here's the truth, exercise alone will not help you lose body fat. If you are relying on activity alone to lose body fat, you are fighting an uphill battle. Here's why;

Activity burns calories, but not as much as people think. When you consider how many calories you burn in a day, exercise burns very little. It takes a lot of time and effort to burn even a few calories. A full hour of intense exercise may only burn 400-500 calories for a lot of people. On the flip side, it's easy to eat hundreds or thousands of calories in even a few minutes. But it would take hours of exercise to offset those calories. If you are not changing your diet, activity alone probably won't help you much. As they say, "you can't out train a bad diet." No amount of activity can make up for a poor or high calorie diet.

Think this way: The best way to lose body fat is to cut out all processed foods and sugar and increase your activity levels, not one or the other.

You're not eating as healthfully as you think.

We know that Australians and others who eat a Western-style diet have a lot of health problems and weight problems. The vast majority of people are overweight these days. Yet research shows that most people think they eat very well and consider eating healthy a priority. Clearly, we are not eating that well if we continue to see steady increases in heart disease, type 2 diabetes, people being overweight and obese.

Here's the thing, we all think we eat pretty well. Even people who eat a pretty bad diet don't think it's that bad. No one really wants to admit that their diet might be pretty unhealthy. We all think we're probably doing better than others. This is especially true if you compare your diet to what you see your friends, family or co-workers eat and consider your choices to be "better." Whether that's actually true or not, the truth is that the vast majority of people could, and probably should improve their diets immensely. 

Think this way: If you're not meeting some simple guidelines (which doesn’t involve counting calories) and/or you aren’t actually aware of what is the best way to eat, including the when and why, then don't make assumptions about how "good" you really do eat. Research confirms that people underestimate the quantity and quality of food they eat, so read labels.

You're doing the wrong kinds of exercise.

If you are exercising regularly, you're already doing a very important thing to improve your health. However when it comes to exercising for body fat loss, there's a lot of confusion out there. One day you hear that strength training is the best way to lose body fat. The next day you're told to focus on cardio but not just any cardio, intervals. Then you hear it has to be high intensity intervals or Tabata training. Whats all that mean?

The truth is that all types of exercise will burn calories, which can help with body fat loss, but when it comes to losing body fat and in most cases, a mixture a mixture of cardio and strength is best. Strength training is important as can build support for joints and lean muscle burns more body fat. If you are relying almost exclusively on strength training as your weight-loss strategy, it could backfire. Also keep in mind you are bordering obese, obese or morbidly obese, the pool is the best place for you. Your body fat makes you buoyant therefore reducing impact on your ankles, knees, hips and back. Water can't be compressed so it is a great resistance for you as you do something as simple as walking in chest deep water.

Think this way: The best exercise plan emphasises cardio for calorie burning, but still includes strength training to preserve lean muscle, both are important; neither option can do everything. Lean muscle mass will also protect our joints and stave off osteoporosis later in life.

You're not being consistent enough.

When you're struggling to lose those final 2-5 kilos or to overcome a plateau, consistency in your efforts is even more important. A lot of people stick to strict diet and fitness programs for days or weeks at a time, but their habits simply aren't consistent for long enough. Ever eat "perfectly" and exercise "religiously" for a whole week, only to step on the scale that weekend to see that you haven't lost a kilo? "What's the point!" you may think as you go on an all-out eating fest and skip the activity regime for a couple days. Maybe you don't even make it a few days "on track," but rather you eat right for one day, then fall of the wagon the next.

Or perhaps you do feel pretty consistent in your habits, but the occasional slice of birthday cake or drinks with friends happens more often than just occasionally. Eating that restaurant dessert that's 4-5 times a standard serving size (and packed more sugar and fat than seems physically possible) doesn't really count as moderation, even if it's the only sweet treat you've had all week. Moderation and consistency needs to apply not just to the to activity but to food and discipline as well.

Think this way: Eat right and exercise as consistently as other aspects of your life like, let’s say breathing!

You're not measuring the right things.

A lot of people complain that they're not seeing the scale move, even though they are losing centimetres and clothing sizes. Despite these obvious signs that they're getting leaner, they still want to see the scale change.
If you are noticing other improvements in your body shape or size, you are losing body fat. The scales never convey the truth about your body fat loss efforts, ultimately it is the shape of your body and the amount of lean muscle mass versus body fat you have that shows you're making progress.

Think this way: Never just rely on the scale to measure you body fat loss success. That number is inaccurate and not in any way a representation of your achievement.

You don't need to lose weight.

If you are at a body fat percentage, you probably don't need to lose body fat for any health or medical reasons. Still, you may want to lose some kilos for vanity's sake, or even to improve your athletic performance. There's nothing inherently wrong with wanting to lose body fat when you're already at an acceptable weight. When you only have only a little body fat to lose, it can be extremely challenging for some people.

Your body is usually content to be right where it is, weight wise. For many, their body has sort of settled in to what it feels like is a good, natural weight which may not be your ideal weight in your head. It's certainly possible to reduce your body fat percentage, but it will often take even more dedication and time than it will for someone who has a lot of body fat to lose. For some, it may involve critical attention to food and fluid consumption coupled with the “right” activity. With diligence and some experimentation, you can get there especially if you remain consistent and disciplined. 

Think this way: When you have less body fat to lose, the road may be harder and longer; consistency is key!

You have an underlying issue.

When all else fails and you've truly adhered to your program and all the advice here and you're still not losing body fat, you may secretly wish you had some kind of underlying medical problem that would explain it, a slow thyroid, some kind of hormonal disorder, or something that popping a pill could fix and then magically help melt away the kilos. While it is true that people with certain medical issues or on certain medications can have trouble losing body fat, most people struggle with losing it because they struggle with consistently burning more calories than they eat.

Think this way: If you've truly tried everything discussed here and more and simply aren't making progress it would not hurt to check in with your medical provider to see if any underlying issues are at play. You could also call Empower2themax, we offer Counselling, Nutrition and Personal Training all from the one consultant!
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Something from one of our current clients;

Hello Barry,
Just wanted to let you know you gave me the shits, literally. I used to only go once a week and now it's every day. I feel like my body has deflated and I have so much more energy. I really can't believe how easy the whole process is and how I absolutely have no cravings. Even when I feel like something like potato chips or something sweet there is a way to have those things just made in a healthy way. I feel like finally I am in control.
Thank you Barry for helping me change my life.
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Another satisfied client;

Feeling the best I have EVER felt! With 13.5kg down and a 42cm loss. It makes me more motivated then ever ,even when I am at my PT sessions with Barry at Empower2themax PTY LTD !!!! What a change of lifestyle I am living and I am loving it! 2015 is definitely going to be MY year! Excited for an awesome year..loving life! 
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Ok, so here we go, before you promise yourself AGAIN this year to lose body fat, have a read of this post and tomorrows post! Remember to share it!!

Remember these are the facts to help you make 2015 your year to realise a promise, maybe like many, you have tried for years without success.

So the usual ways we go about losing body fat and why they DON'T work;

1. Gym membership - if you are time poor, lack motivation, full of excuses and your budget is tight, the gym is not for you. You have to take time to travel there and back, then when you get there, do you really know what to do and can you safely push yourself? Remember 2015 isn't going to somehow magically provide you with more time and money. If you live in a house, have a yard, live near a park or a hill, you can lose body fat and/or gain muscle with nearly everything already in your current environment.

2. Weight loss shakes - do the help you lose body fat in the short term, yes of course they do, anytime you reduce calories and only consume fluids you will lose weight (muscle and body fat, losing muscle is not good), but is it sustainable and advisable to have shakes long term? Well, no, you can't afford to live on them forever, your body will not continuously lose weight on them and you will need to supplement them with those nutrients, minerals and fibre you aren't getting from the shakes. Remember body fat loss should never be a 12 week challenge but a lifestyle change for ever.

3. Bariatric surgery on its own - Surgery should only ever be a quarter of a process to ensure long term body fat loss. If you don't change your diet, your activity levels and your mindset, which is the integral part, you will not (statistics validate this) keep the losses off long term. Keep in mind though, diet does not need to change to lettuce leaves and water, activity does not mean PT sessions and mindset change doesn't mean laying on a Chesterfield discussing your childhood. If you are going to invest this much money then it seems common sense you would make the other changes that you can do for free?

4. Count calories and eat smaller portions - once again, who has the time and as soon as your mind thinks it is being restricted you are in a battle that more times then not you will lose. Eating smarter, absolutely, eating more, yep, it's true, it really is simple stuff when you know the facts.

5. Weigh yourself all the time - Wow, I can't think of any other thing that stops people in their tracks than allowing a number on a set of scales to dictate their mood or emotional state. Weigh at the start so you know a number that you will never see again and then from that time on let your clothes tell you, your bra, knickers, belt, these things will give you a more accurate indication of your progress, your weight can fluctuate about 2.5 kilos throughout the day. Scales, throw them away!!

6. Restrict fats or carbs or proteins - No, No, NO. We need fats, carbs and proteins, probably just different ones from the ones you have been eating, remember this is for ever, not until you get to that magic number on the scale. Trust me, the older you get the harder it is, so get into good habits as early as you can.

7. Use willpower and get motivated - excuse me while I pick myself up off the floor, my sides are still hurting!!! If these gems worked we would all be in a healthy weight range and we would have only made this resolution once!! Willpower and motivation soon get sucked up by "life", creating great habits built on knowledge and time will guarantee results not the wishing and hoping we apply for the first couple of weeks.

8. Buy a treadmill (dust collector) - If you are serious about body fat loss, depending on your weight, the footpath or the pool are your best options. Apparatus, quality apparatus can be costly and take up space.

9. Hire a PT - PT's are great, it is part of what I do, part, without addressing your diet with a qualified person, without addressing the causes of your long term body fat issues, a PT won't get you long term results. Remember this isn't a 2 week challenge, this is a lifestyle change. Focusing on the causes rather than the symptoms all the time will give us the same old result. If your PT says they can help you with your mental state and diet ask to see their qualifications. Remember throughout your body fat loss experience you need to make sure you lose the body fat safely with minimum impact on your joints. You also need to continually adapt your exercise program due to the changing body you are creating and in particular the impact the reduced body fat has on your skeletal system and posture.

10. By a certain date - Throw the calender away, I hear all the time, I will start then or I have to get in shape for my sister's wedding or I am now divorced so now I want to look hot. People also expect to lose body fat in warp speed time, if it took you years to put in on, you will not move it in 3 weeks, you are kidding yourself. Once you decide you want to do this LIFESTYLE CHANGE, you don't have an end date because it is just how you do things from then on. It is not about restriction, it is not about killing yourself with cardio, its making informed decisions and applying commitment, consistency, desire and discipline - Easy really!

Don't forget to share this and check tomorrow for just how to make 2015 your body fat loss success year!
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For those that are unaware, this might help you understand why cardio on its own won't make the difference you are trying to acheive.
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The reason why body fat loss seems so hard for you, well, it snuck up on you for a start, it didn't appear overnight, it came and has been cemented into your life by doing many things we link to pleasure, like eating sugar and fat laden foods that trigger hormones in our body that we associate with feeling good, similar to what recreational drugs and alcohol do.  
As human beings we seek pleasure and avoid pain, for some you use the “feel good” from these foods to try and overpower the aspects in your life you don’t like.  In hindsight, you prove constantly that in fact, after the few seconds of tasting the food, we realise the negative stimuli is still present and now we have added another problem, constantly adding to our weight or obesity. 
Now, typically this happens in our very stressed and pressured lives, where we have become time poor and feel the effects of continual financial pressure, for some, just to survive.  We live in a food regulated environment where it is faster and a lot less expensive to buy fast food, which again, is filled with preservatives, chemicals and empty calories laden with fat and sugars.  It would seem the system is working diligently against us to live a healthy and correctly weighted life. 
Then the only way to fix this insidious problem is to make a change, sorry to swear; change for those that are already under pressure, struggling to cope and have zero energy and focus, it all seems to be impossible.  The excuses you produce are lies you tell yourself to avoid the “pain” of the effort to affect change, in some way experiencing an addiction like feeling to the lifestyle you now find yourself living with no desire to do the time and consistent effort to “fix it” and lead a healthier lifestyle, with better choices in relation to movement and what you consume.
Some of you realise this to a degree and decide you want to address the issue but acknowledge you are time poor and have next to no willpower that lasts therefore seeking an immediate fix, another situation that our society has grown accustomed to, get it now pay for it later; everything is about “now”.  When this doesn't work we sooner or later resign ourselves and give up declaring it is all too hard.
There is a way, you can see people do it, but none of them did it overnight, they did it, “the old fashioned way”.  I will translate that for you, they put in the work, were realistic about their time frame, got the right support and knowledge and never EVER gave up until they reached their goal, in short, they didn't use a gimmick or do a 12 week challenge, they made wholesale changes to their lifestyle.
It is easy, it IS NOT quick, cost free, challenge free and it’s without  continual reward that apparently we need to survive or try something new, once again having the restrictive mindset of seeking pleasure and avoiding discomfort.
Empower2themax has a proven track record, find out why our clients all succeed where many others don’t!
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A story from one of our current clients on Australia's A Current Affair.
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Another update from one of our continual success stories.  Larrissa is now in print due to her body fat loss efforts.  Larrissa continues to lose body fat and inspire others to join her in leading a healthier and fitter lifestyle.
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Another update from one of our current clients who is open to sharing her progress and rightfully so;

These look like just a pair of togs, don't they... ?

Well, can you see the little tag to the side - it says Size 14 !!!!!!! 

Guess who can wear them.... hehe yep- ME !!  

I worked so hard last summer, going to the pool in shorts/shirts and working hard each day and continued working hard through winter right up until the pool closed. Then been back to walking and personal training with Barry Donovan from Empower2themax. 

I wondered what I could wear and if the shorts/shirts would still fit me, ha ha of course they don't! But these do!! 

It really does take hard work, consistency and a lot of time, never giving up, even when you want too, knowing that you WILL get there if you keep persisting. Barry's ways WORK and whether you've had surgery or not, doesn't matter, he still helps you, to get to your goals, IF YOU REALLY WANT TO MAKE THE CHANGE! 

Thanks Tamara Bulley for these, pleasant surprise!! xx and to Barry for never ever giving up on me, and helping ME realise I'm so much stronger than I ever knew and becoming such a better person, I never knew I could be. So many challenges and changes I've gone through and each one worth it.

It takes a lot of telling yourself to shut-up!, the crap talk/negativity/self doubts that go through your head, saying you can't do it, to changing it to saying you know what - I TOTALLY CAN DO THIS and if I fall on my face doing it, hey, I'll just get up and do it again without falling on my face. 

Life is amazing and it's only going to get better. So much I've learned about the world, life and more importantly about myself and the best really is yet to come! 
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So another update: Since April - I have lost another 10 kilos of body fat and in those two months a whopping 42 cm! I'm feeling amazing! I am fitting into a size 16!!!! Meaning, I now can walk into a retail shop - at a shopping centre - to buy clothes! I haven't been able to do that in many, many years! 

At my heaviest, I had to get a lady to make clothes for me to wear to work, as I could no longer fit Plus Size shops (up to a size 26), I was up to a size 28-30! So, to now be able to go into a shop and buy some clothes in a size 16, is just amazing. It feels really nice knowing the hard work and consistency of eating and moving have paid off.
With the 24/7 help from Barry at Empower2themax I have been able to achieve and will continue to achieve such great results.
I have had a change in jobs, which is a more active job to sitting down all day like I use too. Many more aspects of my life have changed and are still changing, all for the better. 
I'm closer to the 70 kilo's mark now; which really, I had never imagined possible - EVER! I am now feeling more confident about reaching 60 kilos. I've still continued to do this, with many highs, lows and challenges to get through and know there will be more but absolutely know I will get through them.
Thank you Barry for your help so far and I truly thank you for your committed consistent help through this journey!
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