Not Losing Weight On Calorie Deficit? It’s NOT Your Fault – Here’s WHY

What’s up guys! Carlo Macapinlac here from I help busy professionals look good shirtless
so they can feel more confident and get the most out of their lives. And in this video, I’m gonna tell you why
you’re not losing weight on calorie deficit and if you stick around until the end of the
video, I’m gonna give you a proven plan on how to break through your weight loss plateau
breaker. If you’re new to the channel, make sure
you hit that subscribe button to get notified every time I post a new video every week. Alright, let’s dive in. Okay, if you’re not losing weight on calorie
deficit, then you’re most likely following the classic calories in vs calories out explained. Right? And it’s built around this idea that if
you just eat a little less, a.k.a be on a calorie deficit diet and move a little bit
more, like exercise, do that over time, and you’re gonna lose weight. And almost everyone I know including their
dog has tried this method of weight loss in some way, shape or form. Right? The problem is, it might work at the beginning,
but then it stops working, you hit a weight loss plateau breaker, you get frustrated,
you blame yourself, and then you quit. Sound familiar? And that’s where a lot of people find themselves. Right? So, the calories in calories out model while
it’s technically true, is almost entirely dependent on the calories out part and the
calories in makes very little difference. And nobody talks about this part. Because reducing the calories in, again being
on a calorie deficit diet, often reduces the calories out. And we just make this false assumption that
the calories out stays stable. But it doesn’t. Your calories out, also known as your basal
metabolic rate can actually go up or down by as much as 50%. In fact, according to studies done on the
biggest loser contestants, you know, they just get put on these massive calorie deficit
diet and it works at the beginning. They lose a ton of weight and everyone’s
happy. Right? The problem is, it’s not sustainable. Over time, they’re still on this massive
calorie deficit, and their metabolic rate just goes to shit and they stop losing weight
even though they’re on a calorie deficit. Sound familiar? Why do you think there’s never any Biggest
Loser reunion? Because most of them have gained back a lot
of the weight they’ve lost. And the reason for that is there’s really
only two places that you can get energy from. And this is the thing that a lot of “experts”
out there don’t talk about is that your body actually functions as a two compartment
system. Let me explain. If you look at the energy that your body wants
to expend just to keep you alive, you know, keep your brain active, keep your heart pumping,
keep your organs functioning, basically, your basal metabolic rate. Let’s call it BMR for short. Let’s say your BMR is 2000 calories. Well, there’s two different places where
you can get those 2000 calories. You can get it from the food that you eat,
OR, you can get it from your fat stores. So the assumption is that if you go on a calorie
deficit diet, let’s say 1500 calories. You eat 1500 calories worth of food, you’ll
make up the difference of 500 from your fat stores and your 2000 calorie BMR will stay
stable and therefore you’re gonna lose a pound a week and you’re gonna lose 52 lbs
in one year and you’re gonna weigh zero pounds in a couple of years. (facepalm) Of course, if that was true, we’d
all be walking around with a six pack. And this is the weight loss model that we’ve
been led to believe for decades. And almost every body i know has done a calorie
deficit diet. And it’s almost never worked for anybody
for a sustainable amount of time. Now, going back to the two compartment model. I want you to think about your body as sort
of a railway switch. Right? Think of a train having to go through a fork. You can only go one of two directions. Right? And this is the most important concept that
I want you to take away from this video. You can either take your energy from the foods
that you eat or you can take your energy from your body fat. You can either get it from one or the other. Meaning you can’t get a little bit from
the foods you eat then get a little bit from your body fat. It doesn’t work like that. It’s one or the other. And the biggest determinant of this railway
switch is the hormone insulin. Whenever you eat a meal, assuming it’s a
blend of protein, fat, and carbs, your insulin goes up. All you have to remember is that if your insulin
goes up, you turn off fat burning. You’re in fat storage mode. Now, when you stop eating, your insulin levels
go down, and you switch from fat storage mode to fat burning mode. If we’re being technical here, you’re
switching from the fed state to the fasted state. You start using some of the stored energy
in your body and that’s the reason why you don’t die in your sleep every single night. You’ve probably never thought of it like
that before, haven’t you? Because as your insulin falls, you switch
fuel sources and you get your energy from stored glycogen and body fat. So it’s a pretty well run system assuming
that you keep your fed and your fasted state in balance. And that’s what you want. You wanna have periods where you elevate your
insulin levels to take in the nutrients from the foods that you eat, but then you also
wanna have periods where insulin levels are low so you can use body fat for energy. The problem is, that’s not what happens
in today’s society. Right? 6 meals a day, anyone? Let’s talk about that model real quick. So, as you eat constantly throughout the day. If you eat snacks, if you eat a lot of foods
that are highly insulin stimulating like refined carbs and sugar. And that’s the problem. Most go-to snacks out there are highly processed
and full of sugar like granola bars and protein bars. Right? So, as you keep your insulin levels high from
eating all the time and eating refined carbs and sugar, you’ve switched over to this
track where you can only get your energy from the food that you eat. Remember, you can’t burn fat if your insulin
levels are high. And again, this is where a lot of people who
go on a calorie deficit diet find themselves. They’re not losing weight even though they’re
eating less and they’re on this massive calorie deficit diet, they eat low calorie
and low fat foods which are high processed, they’re hungry because those foods are not
satiating, so they snack all the time, and they end up blaming themselves for not losing
weight. Let’s look at some numbers to paint a better
picture here. Let’s say you go on a diet where you’re
on a 1500 calorie deficit diet. But again, you’re snacking all the time
and you’re eating a lot of refined carbs, highly processed foods, and sugar. If only 1500 calories are coming in, you can
only burn 1500 calories. I mentioned this earlier in that you can’t
just go on a calorie deficit and expect your body to make up the difference from your fat
stores. It sounds like a great idea but your body
doesn’t work that way. So your body is forced to ramp down it’s
metabolic rate instead. And this is the problem with the classic calories
in vs calories out model. As you start off for example with a BMR of
2000 calories, then you go on a calorie deficit, your body compensates for this by turning
down your metabolic rate to 1500 calories. Then let’s say you eat 1700 calories because
you’re tired of eating so little. Here’s the crazy part. Even though you’re eating less than you
did before, remember, you’re only eating 1700 calories now, still lower than the original
2000, but since your metabolism has gone down to 1500 calories, you’re gonna start gaining
back the weight you’ve lost. So then you kinda do it again, and this is
the definition of yo yo dieting. You decide that you’re gonna go on an even
bigger calorie deficit. Let’s say 1200 calories which is insanely
low. But you’re eating constantly, you’re eating
highly processed, low fat, low calorie food which are usually loaded with sugar. Well, now your metabolic rate has to go down
to 1200. Your body now has to start conserving energy. It has to slow down normal body functions
because there’s barely any energy coming in. So you start to feel cold because your body
isn’t generating as much body heat, you feel tired and lethargic, you’re hungry
all the time and you’re not losing weight. Comment below if you’ve ever found yourself
in this situation before. The good news is that the metabolic rate can
go up as well. But again, the key determinant of that is
insulin because you have to open up those stores of body fat for you to burn. It’s not just there for looks. Now if you’re someone who’s being struggling
with your weight loss efforts for years, You know, you’ve tried every diet under the
sun, you’ve gone on this calorie deficit diet, you workout every day but you just can’t
seem to lose weight? Or maybe you’re feeling stuck because you’ve
hit a weight loss plateau and you can’t seem to get out of it, you feel like life
is just passing you by, you’re missing out on opportunities, and you realize that it’s
time to get one-on-one professional help? Then feel free to reach out to me. Head on over to my website,,
read through the page and the success stories, and fill out the application form for a free
consultation. If I think that we’re a good fit, then I’ll
personally reach out to you directly. Now if you enjoyed this video, then please
give it a thumbs up and share it with your friends. Please subscribe to my channel if you haven’t
already, I post a new video every week. And hey, leave me a comment below if you found
this video helpful or if you have any questions about this video. Thanks so much for watching and I’ll see
you in the comments section. Virtual high five!

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