What Could Be Wrong With Your Fat Loss Program?

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If Your fat level remains at 37%, You keep your diet to 1,200 calories, You do 60 minutes of Cardio and 45 minutes of Heavy Lifting 5 days a Week for More than a Year and You've only lost 5kg?

Losing fat can be a complex process influenced by various factors. If you are not seeing the desired fat loss results despite your efforts, there could be several reasons for this as pointed out below. 

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However, these few possible considerations that could be delaying your success are stated here for your attention:

Review Your Daily Calorie Intake

Review your Daily Calorie intake first, because while you mentioned that you are keeping your diet to 1,200 calories, it is important to ensure that you are accurately tracking your calorie intake. 

Sometimes, unintentional calorie consumption or underestimating portion sizes can hinder progress. It might be helpful to consult a registered dietitian or nutritionist to evaluate your current eating habits and ensure you are in a proper calorie deficit.

Keep Monitoring Your Nutritional Balance 

Secondly, consider monitoring your nutritional balance. This is because focusing solely on calorie intake may overlook the importance of macronutrient balance and overall nutritional quality. Make sure your diet includes a variety of nutrient-dense foods, such as lean proteins, fruits, vegetables, whole grains, and healthy fats. A well-rounded diet can support your overall health, metabolism, and fat-loss efforts.

Review Your Protein Intake  

Thirdly, your protein intake deserves proper review because adequate protein intake is crucial for muscle maintenance and repair, especially when combined with weight training.

Ensure that you are consuming enough protein to support your workouts and promote muscle growth. A general guideline is to consume about 0.8-1 gram of protein per pound of body weight.

Effect of Hormonal Factors on Weight Loss

The fourth possible reason is the effect of hormonal factors. This could be a major hindrance because hormonal imbalances, such as thyroid issues or insulin resistance, can affect fat loss progress. If you suspect any underlying hormonal issues, it is recommended to consult with a healthcare professional for a thorough evaluation.

Exercise Intensity and Variety Effect

The fifth possible consideration is exercise intensity and variety. While your exercise routine includes both cardio and weight training, it is important to assess the intensity and variety of your workouts. High-intensity interval training (HIIT) can be an effective way to boost calorie burn and fat loss during cardio sessions. Additionally, incorporating different types of weight-training exercises, progressive overload, and varying training stimuli can help prevent plateaus points and stimulate further fat loss.

Sufficient Rest and Recovery Observations

The sixth consideration is your recovery and rest observations. Sufficient rest and recovery are essential for progress. Overtraining or inadequate recovery can lead to increased stress hormones, hinder fat loss, and impede muscle growth. Ensure you are allowing enough time for rest days, quality sleep, and managing stress levels effectively.

The Medical Conditions and Medications

The seventh factor for consideration is the medical conditions and medications. Certain medical conditions and medications can impede weight-loss efforts. It is advisable to consult with a healthcare professional to rule out any underlying conditions that may be affecting your progress.

In Summary, remember that fat loss is a gradual process, and individual results may vary. Staying consistent, and patient, and making adjustments based on the factors mentioned above can help you reach your goals. If you are finding it challenging to identify the specific issue, seeking guidance from a registered dietitian, personal trainer, or fitness professional can provide personalized insights and support.

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