1 KEY Reason You're Not Losing Belly Fat (80% Of People Do This!)
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1 KEY Reason You're Not Losing Belly Fat
Have you been eating clean and sticking to your fat loss diet, yet are still not losing belly fat?
One of the main reasons for this is viewing your cutting diet within too narrow of a lease.
In other words, you’re looking at your calorie deficit within the scope of individual days, rather than as what truly matters, which is the average of what you do over the longer term.
A very high percentage of people make this fat loss diet mistake and it’s a key reason why they’re not losing belly fat, and also just not losing fat in general since they’re ultimately the same thing.
For example, maybe you “eat clean” and achieve a calorie deficit Monday through Friday at 500 calories below maintenance.
Great, you’re well on your way to leaning down and losing belly fat, right?
However, you then go and let loose on the weekend with multiple full blown cheat meals (or even entire cheat days) and eat a total of 2000 calories above maintenance.
What went from a net 2500 calorie deficit during the week (nearly 2/3 a pound of fat) has now been reduced to a mere 500.
So, if you think your cutting diet has been on point yet you’re still not losing belly fat and the scale isn’t budging, it means the longer term caloric average is still too high.
If you truly want to burn belly fat and get lean, you’ll need to buckle down with your fat loss diet and start tracking things more closely by taking into account all the individual foods, snacks, “cheat meals” and beverages you’re consuming during the week to see what the true long term average is.
If it isn’t equaling out to somewhere around 300-500 calories below maintenance then it’s no surprise you’re not losing belly fat and you’ll need to start being more diligent with things in order to get onto the right track with your fat loss program.
Simply having more “good days” than “bad days” with your cutting diet is not the whole story. What truly matters for burning belly fat is the total energy consumed versus the total energy burned for the entire week, month and year as a whole. - แนวปฏิบัติและการใช้ชีวิต
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@The Best Half If you didn't receive it back then it's an email issue - did you check your junk/bulk folder? If it's not there then email me directly to sean_nalewanyj @ outlook.com and I'll get it sent out.
@The Best Half I was waiting as well from a month ago. Your post made me check my junk folder and there it was. I don't know why it does that.
Hey, i was getting an ad and was wondering if Vade Nutrition was an good?
vade-nutrition.com/
What if i wanna lose fat but i love beer also, so i make a day in the week where i will drink beer and skipping a meal and counting calories in beer so i will not break my deficit. Will i burn fat the same way?
@@Sean_Nalewanyj can you still have a cheat day
I am super grateful for you Sean. I woke up paralyzed after being in a coma and losing 70 pounds with zero muscle left on my body. I re-learned how to walk and am now working out daily to build my body back to normal and this channel is a big motivating factor for me!
that's terrible but I'm sure you'll be fine
Get it Josh!! 🔥💪
Bounce back my friend!
Get it bro
Fuckin inspirational dude
I've been trying to lose weight for literal years. Since a teen, I've never had trouble exercising, even intense exercise. It's the food, man. The foooood. I may eat healthy, but I eat too much. I finally decided to take it much more seriously after I saw somewhere that "It's much easier and realistic to intake less energy (eating) than to use up that energy (exercise)". I had never thought about it like that. So, dieting can be much more important than exercise.
Get a food scale. The amount of food in a serving is smaller than you think for things like sauces and things like cooking oils.
Not CAN BE. but REALLY is much more important. Diet is like 80% the solution
“ I eat healthy but i eat too much” that’s the part most fail to understand.
Like me back then “ eat guacamole! It’s healthy.” and add 2 spoons per taco 😅😅
Cant out train a bad diet no matter what you do
It definitely is hands down the most important thing when it comes down to losing weight. I've been lifting for almost two years now and I had only managed to lose 15lbs. Once I started tracking my calories as well as my macros and making sure that I am eating in a significant calorie deficit is when I really started seeing the results. Even though I had been eating healthy prior, like you I had been eating too much. It's crazy how much of a difference keeping track of your calories can make to your overall weight. Wish I had done it sooner.
This is the only fitness channel you need. Hands down. Very straightforward, consumable information. Well done.
agree
Yeah him and Noel. But I’ll watch Sean for diet and workout advice but for content and workout related memes, always go for Noel. Both are the best
There are more. He’s the type of guy who talks crap about other athletes/ supplements (some are true) but then says “Buy My Supplements” kind of guy 😱😇😅
Uddhav Pai Noel is the one for all
Hope there is more way more.
Damn it Sean, you just F-ed up my weekend fat-festivals. 🤣
😂 you can still indulge but just don’t go insane is all
In summary:-
1. Keep to a calorie deficit
2. Keep to your long term plan (Yearly) & no cheat days on weekends
3. On days where you need more calories, do not stress because they won’t change anything in the long run
Thanks
thanks💯
@@daf676 no problem 😉
does drinking water also help?
@@philiprodriguez5513 yes staying hydrated is most important but it can’t substitute whole foods so I wouldn’t recommend only relying on water
Cheat meals are good. Cheat days are not.
I have a potato chip eating disorder. Self diagnosed.
😁😆🤣🤣🤣
Same lol
Switch to popcorn
The Ten Cent Story you’re exactly right! Smart Pop! It’s carbs, proteins and fats, also low calorie and filling.
I had the same thing. I managed to cure that by jumping into another addiction. Now I'm a nacho addict.
Loved this. I dropped 6% bf in 8 weeks and started to plateau. I started doing exactly what you said by eating clean and in a deficit for the week days but binged on the weekends as a treat due to my progress so far.
This is great! I've always had similar questions. Thank you for choosing to upload videos!
Great content as usual!!!
Good stuff. Sometimes it’s good to be reminded the basics
Very clear and coherent info. Keep it up.
Tracking and weekly average were game changers for me. Female, 52, perimenopausal hormone madness really has my daily weight all over the place over months. Seeing my own data helps me ride out the crazy.
I didn’t realise it’s this simple, not easy but it’s really straightforward, thank you!
Great video, very clear!
I don't have belly fat, but when you post a video I watch it regardless. Thanks for your awesome content.
Thanks Simon I appreciate it
Always amazing thought out content 👍🏽
Really needed this info. Thank you 🙏
I’ve learned more in five minutes here. Thanks for the info
Thx Sean, received your free program 👍🏼
Man thanks for the information.keep up the good work 🙏🙏🙏
I needed this! Thank you
Definitely lack discipline on weekends and i end up cutting my deficit down to negligible levels. Love the honest and straight to the point content and I’m gonna be more disciplined!
Thanks Sean great info and well explained.👍
This explanation really helps it's a concept we may be aware of but just don't totally grasp fully .. this definitely helps bring clarity to this Bigger picture (not a 24hr picture)... Enjoyed
Yet another solid video!
Thank you so much - this is the advice I needed.
very important to keep in mind thanks sean
the best fitness videos literally anywhere, no bullshit
This is great intel! Found your channel at just the right time. Really helped put things in perspective. Thank you , Sean!
So glad to have found your channel. Great videos! Thanks!
Needed to hear this !!
Always producing a perfect video Sean thank you
Thanks!
Excellent advice! Thanks!
Loved this! Thank you!
Thanks for the tips bro
I love your channel, unfortunately I was one of the overweight people who followed those youtube scammers for getting in shape, I never reached my goal until I read about how calories in and out works and how actually fat loss happens in whole body I can’t believe I missed years of my life following these misinformations. You deserve more subscribers than those scammer as*holes.
If you accurately count your calories and track your diet, it’s honestly so easy to lose weight. I struggled for years not grasping this concept, thinking I was basically above counting calories and didnt need to ‘go that far’. So for anyone else having issues, please try tracking every calorie via an app and weighing your portions, it’s game changing imo.
My mom cooks my food and I don't have a clue how many calories I'm consuming or what my portion sizes are/should be. Its also ethnic food so a lot of times those foods aren't even on the apps. Every time I cut calories, I lose weight and muscle but very little fat. Also, whenever I cut calories, I have no energy and am hungry. Eventually I gain back all the weight I've lost. I used to have some discipline with my diet but I've pretty much given up at this point.
OT: Which is why its so important to not just diet. Exercice will help you in your progress, like a tighter body, which will help you to stay to that diet. To be fair try see the diet as a new lifestyle. Go for a diet with normal and healthy food habits, perhaps a bit more protein 1.5 to 2 ratio. Great channel
Quality content as usual Sean
Thanks Dan
Thanks man. Needed that
No BS and straight answer. Thanks
I find this guy super articulated. Just subscribed. Guy spits facts and is concise and to the point
U r the best advice on TH-cam!
This is my exact problem, I'm great M - F but I splurge on the weekends. I'm going to use this as motivation to clean up my diet...thanks Sean!
Have to learn how to track and monitor the progress so I can fine tune the process. Your video helps to narrow things down so that I don’t fumble in the dark or fall victim to fake information overload on the web. Key point I took away for myself is long term goal and consistency. Here we go, wish me luck.
Whenever I’m feeling doubtful or discouraged I hit one of ur videos n tell myself it’s okay u got this
Good info. So damn hard to stay on track to lose last 12lbs😪
most balanced and factually correct view I have seen in a long time!
Thank you I was asking myself this same question this morning great content
Consistency is key, I also find it easier to go all in and never cheat. Ive been in a defecit every single day for the last 85 days and I've lost about 30-35lbs of bodyfat.
@@chriswilson1968 good point I'll keep that in mind while I ajust my intake thank you brother.
Great content as always Sean! Appreciate it! ^_^
Thanks Pauli
Thank you for this! Been going to the gym for a while but have not been able to understand clean protein based diet
That explanation was no BS and beautiful.
This makes so much sense! Especially you talking about having one cheat day, when on average you're in a calorie deficit, it's not going to effect you that badly. This is what made me so upset, I felt as if I could never cheat my diet because I was only thinking daily. And then I'd become upset because I didn't think I'd be able to sustain my diet for life. Thank you, Sean!
Perspective changer 🎉
I knew this but it was great to hear it broken down like this. Sometimes I assume you got a point where you no longer absorb calories, so on a cheat day not all calories really count, but maybe that’s not accurate because it doesn’t translate to weight loss cals in/cals out
Man, I've really noticed that once I got into my 40's and 50's, fat loss is very difficult. You have to nearly be at 100% compliance
How much muscle mass are you carrying? Do you sit at a desk all day?
@@theastuteangler I’ve been lifting since my late teens, so I’m carrying some muscle. I’m retired now & I’m usually getting in 10-15K steps a day.
@@MrHabs66 I’m doing pretty well at 44. I lost 62 lbs since august 5th, down to 169. Some muscle definition too. But I’ve been intermittent fasting with OMAD and 70 hr fasting every week. Then I’m doing a 2 hr workout 6/7 days a week including some lite weight training and minimum 10k steps. Working out in a deeply fasted state works wonders, tomorrow I’ll be about 48 hours fasted when I workout, Saturday morning I’ll be at 60 hours.
But you’re right, at 44 it’s nearly 100% compliance and while I’m 9 lbs from my 160 goal, when I get there I’ll still have some slight belly fat and have to keep working out to get it all gone.
Yeah, fat loss is tough in my 50s. The only diet that works for me is a no-food diet. Just don’t damn eat.
I recommend adding more cardio like incline walking or bicycle.
Well said Sean as always it's about looking at the long run not the short term and it takes time to gain muscle and lose fat it doesn't happen over night be consistent and have patience!!👍💪😎
Having been a yo-yo dieter all my life , and having had success in phases , I would attest to this .
Recently having tried a ‘500 calories every other day’ diet with a bit of success . It got complicated as I’m a stay at home dad . Anyway got complicated .
I decided to bite the bullet and start a detailed food diary . I had never fancied or been interested I doing this before . But it has changed everything.
I now look at the weeks calories . The benefits have been myriad . Losing a steady 1.5 - 2lbs a week . And I don’t really feel like I’m dieting as such . Just paying more attention.
Great video
I just signed up for your free fitness program and in the section that asks what's stopping me I put in alcohol as the culprit. I'm 5;8", 47 years old. I have one cheat day per week. I eat OMAD 95% of the year. I drink alcohol four times per week, Thursday night, Friday night, Saturday morning and night and my meals are always 5-7 hours before or after I eat with the exception of my cheat meal, trying to not let alcohol impact my digestion of the food I eat. I drink zero sugar old fashioneds, Gatorade zero and vodka with a couple of beers mixed into my Saturday cheat day. I offset the alcohol consumption by eating less throughout the week, roughly 1500 calories per day, and the weekend and cheat days going to 3-4K+ calories, roughly 15K calories per week. I eat only single ingredient, self prepared meals 95% of the time, with the cheat day being the one meal I have per week that isn't. I lift weights 3 days per week but only for about 30 minutes, 3 sets, 10 reps, arms+chest, Legs+Abs, Back+shoulders, Sunday, Monday, Wednesday. Friday I do a whole body workout, trying to hit every muscle to failure, and also hitting the forearms, wrist, and neck. This workout easily goes over an hour. I have no interest in gaining muscle mass but would not be opposed to it if it's needed. I've only been lifting for about 2 months now. I've gotten noticeably more lean and muscle definition is great but not shredded. Over three years I've gone from 215 to 170.
Haven't had a BF analysis but I feel like I'm about 20%, but really I only have love handle fat that's visible and overhanging slightly. Outside of alcohol I'm very strict. One cup of coffee every morning, 80oz of water or more throughout the day, one big meal of non processed, no fast food, single ingredient meals, NOTHING derails me from OMAD, no snacking or breaking the fast. And I'm really happy with OMAD and eating that way, I'm resisting eating outside of my one hour window because I love it so much. My main problem is getting enough protein, researching it looks like I need about 170g per day, I'm struggling to get to 120g per day because of the OMAD. Though with how little I work out I don't know if I even need 170+g. My stomach has shrunk to the point that I have a really hard time eating enough to get the protein but I'm eating enough to get to 1500 calories without an issue. I eat fresh vegetables and fruit, protein shake, and try to get as much protein as I can with the rest of my meal. I have not seen any muscle loss but I may not be able to, I'm well built naturally and now I have really good muscle definition and I look good naked, and that, above all else, was my goal.
I know what the best answer is, cut out the booze. I have went weeks without alcohol and it really has an impact. I will seriously cut back, or quit all together at some point, but now is not that time.
I look forward to your suggestions and thank you so much for helping everyone with the legit information you post, it's helped me for sure. Sorry for the wall of text everybody.
Hey man! Good content, have Lear a lot, i am in that journey and is going very good: weight training, core training and boxing drills, my question is are neck exercises necessary? What will be your take on that, thank you.
This is the reason why my official weigh-in is every Wednesday. Since most special occasions I’ll attend would be on weekends, if there’s one coming up, I can increase my calorie deficits in the days before and after it to compensate.
Thanks for sharing
Damn dude. Well said. I just started getting back into health and fitness after years of a high stress job and not taking care of myself. I have been eating like a rabbit for maybe a month but didn't lose anything. I realized that my calories are still too high. You kinda confirmed what I already suspected. Thx
This just changed my view on fat loss. Very intelligent prospective!
I got a V-Shred ad before this video lol
Great video, Sean. Do have any idea when PureForm will be back in stock? I was hoping to get some the other day but see it's currently out of stock.
just what I needed
You are a helpful dude 👍🏾
I caloric train and fast all year, then I put all back from thanksgiving through New Years!
Thnaks! Diet is the one thing I have a tough time with.
Very helpful video. Thanks.
Great Stuff 💯💯💯💯💯
This guy knows exactly what we are thinking when we’re working out and partying on the weekends 🥹 those weekends matter!
Great video about fat loss. Жиза.
Great video Sean, you know this actually popped into my head the other day, so i've been keeping about 400 calories below maintenance for 6 days of the week and having one cheat day. Last weekend I went full on nuts on my cheat day. I practically ate an entire cheesecake and a cow. I went to bed that night and roughly worked out how many calories I had that day and worked out it had completely wiped out my weeks work! Anyway Im still going to have my cheat day as for me I am losing bodyfat, and it's more of a psychological boost to me, but I am going to be a little more conscious of how many calories im taking.
I made that mistake last week too brother. I am terrible at thinking "ah well it's cheat day anyway" and taking it to the extremes
think about it this way, you got to eat an entire cheese cake without any consequences... well besides diabetes..
I have done that too. I now frame cheat days as 'eat 200 calories above maintenance' days.
It should be a “cheat meal” not a “cheat day”
@@raay_zee you can have your cheat meal or day but making sure you dont go over the normal calories your body needs
Sean legend
All these videos have been informative and enjoyable. I like that I'm just being told, that's it's solid info and not salesmanship. One of the challenges many people face though is eating right while broke or trying to save money. Would love to know about more low-cost protein sources, getting the best cut of fish or beef just isn't doable for everyone. If there was already a video and I missed it, Disregard and link me!
I just want to thank you because of you're videos I'm down 15lbs, I've had so much trouble with these BS diets. I thought I had to workout 5 days a week and do keto. Im so happy because I'm still eating my favorite foods and losing fat. I started at 187lbs (5foot4 I'm obese) and now I'm 171. My goal is to get down to 150. I'll post an update if anyone is interested.
Congrats man I started back on October 18th strict diet lost 40pounds could of kept going but now I’m just sticking at my weight could of lost more weight but already got to where I wanted to be just with diet and 5 days a week at the gym
How you doing
Thank you for the video, what’s the most accurate way to know maintenance calories? Thank you!
There are endless formulas on google, but truthfully none are COMPLETELY accurate. As your activity level changes your maintenance changes a little bit all the time. I would reccomend tracking your calories for a week and notice the fluctuations in your weight. If it stays roughly the same, average out the amount of calories you had each day and this will be a rough estimate of maintenance. If you want a good starting number, you can find online formulas like “Jordan syatt calorie calculator” or even myfitnesspal. Just remember these are estimates and you will have to tweak your calories as weeks progress. Good luck!
this is reality check
Thank you
thank you
Thanks Sean I'm kind of in a plateau I believe for this exact reason.
Hi Sean😬 what do you think about refeed days ? For example 2 refeed days in a row at maintanance level and the rest 5 days at deficit?
Thanks! 👍👍
I am putting a lot of effort into diet and exercise and my positive impact is very slow. But slow and steady still wins the race. Focusing my willpower more and more.
Watching your videos non stop for the last few days because there’s no way I’m not dropping yet. Definitely re-examining my intake and Im pretty confident im not in enough of a deficit. DAMMMIIITTTT 🤭
I've been working out solidly for 2 months now,,, lost a load of weight but then hit a plateau and have some real stubborn belly fat which I hate. This video has helped to explain where I'm going wrong so thank you. As a 57 year old guy who used to drink way to much this has been a tough but rewarding journey
so so proud of you thats amazing keep going an di wish you the best 😊
Can you do a video on how to increase your lung capacity? Ive had half of my lung removed so ik im at less than most ppl but there has to be ways to make it better
I keep myself at roughly maintenance level during the whole weekend (maybe a small deficit since I also work out saturday, but definitely around maintenance in sunday) and it's been working wonders. I'm either also building muscle or losing fat so consistently that I feel way more muscular and lean than I did 2 months ago.
Great info, as always!
In your opinion, How can I stay in shape while treating a shoulder injury?
At least I wouldn't wanna gain fat.
Thanks for your videos?
Train legs like crazy bro
Tough question to answer without knowing how severe the injury is and if you're able to still work around it some degree
@@Sean_Nalewanyj I understand, i don't even know the answer to that, I know it hurts, i should go to the doctor.
Thank you.
Timely video for me
After I was burned out and not moving a lot I got myself together and started working out very much in the gym. I also measured my food intake and scaled it down. Initially I dropped 5-6kg. But then it just stays still. I do get stronger and stronger though and have doubled the weights I can lift. Or more in 3/4 of a year. I don’t cut corners with the food much. I still plug in the numbers every day.
Omg i love this guy. STRAIGHT TO THE FUCKING POINT!!!
To sum it up: be in a calorie deficit and don’t have cheat days, have cheat meals.
Very helpful considering I've just recently JAN 2022 got back in gym and 3 months in barely noticed any fat loss bit diet has been good 90 percent time , just ready to start seeing the definition lol
Adding or losing weight does not happen overnight! I personally got serious about losing weight, calorie tracking and some activity is a must.
Amen brotha! Been experimenting lately. 2500cal everyday for 7 days vs 5500 on one day and 2k for 6 days. Same weekly total. Cos of the law of thermodynamics I’m confident that this will work! Opinions?
this is exactly what i suffer from and needed to know
Hey Sean can you do a video for calisthenics to lose weight for beginners?