Few concerns

Few concerns:

There may be many reasons for not losing your body fat. On top of that, you may already have some physical issues. So before diving into fat reduction, you need to know a few facts:

Inherent issues:

You may already have some issues in your body, and if you are taking other medication that is restricting your body fat, later we will be discussing the selection of food. Before that, I would suggest doing a checkup with your doctor to find any potential issues in your body. For example, if you have kidney issues and high uric acid and creatinine levels, you should limit protein intake. There may be alternate ways, but you should know if you need an alternate way or not.

Not following TDEE limit:

As I mentioned with the simple equation before,

Fat = calorie intake – calorie used

So you must take in fewer calories than what you are using to create a calorie deficit and reduce your fat. As humans, we are driven by emotion, and we eat a lot of junk food that has concentrated calories. There are many apps available worldwide where you can see how many calories are in different types of food. One more alert I must add: if you are relying only on high-calorie junk food, even if you stay within TDEE, you will suffer in the long run because you are damaging your metabolism level. So I strongly recommend eating junk food as little as possible.

Importance of fiber:

Typically, men need 40+ grams of fiber, and women need 25+ grams of fiber each day. But the fatal fact is, on average, people are only having 12 grams of fiber each day. The important role of fiber is to remove undigested particles from the body through the colon. But if you are consuming a lesser amount of fiber, these undigested parts will be absorbed back into your body, creating a more toxic environment inside your body. The result is simple: a weaker metabolism and increasing fat.

Importance of exercise:

Usually, a 3500-calorie deficit per week will cause a 1 lb/week fat reduction. But doing this for a long time, your body will reduce its metabolism rate. This is how the body works. It foresees there is a scarcity of food and tends to preserve more energy through fat.

So when you are in the fat reduction process, we need to add exercise systematically so your metabolism increases.

Hunger comes from nourishing nutrients:

Our body is much more intelligent than we think. When we eat a healthy and balanced diet, our body gets all the required nutrients, and our brain gives a strong signal that we don’t need to eat more. But when we consume so much junk food, which contains calories only but no nutrients, our body is crying out for more food because it thinks the amount is not enough. And we have a big craving for more meals. But we misunderstand that our body is not asking for more calories then, it's asking for nutrients. As a result, we feel a big craving for food. And when we have a big craving for food, we don’t reach for an apple or banana, we reach for pizza with extra cheese (lol).