Struggling with Fat Loss? Here Are 2 Key Questions to Ask for Better Results

Why your fat loss journey is not working

There are many reasons why you might not be losing weight and today, I’m going to show you 2 questions to ask yourself if you’re working out and you don’t seem to be dropping any fat.

Let’s fix it.

Question 1: Are You Getting “Quality” Sleep?

Emphasis on quality, as not all sleep is made equally.  and sleep is crucial for weight loss and recovery. Poor sleep makes everything else more difficult. It can fuck up your hormones, increase your hunger, reduce your energy levels, decrease your discipline, and tank your mood all of which counteracts the work you’re doing in the gym. Here are my tips for fixing your sleep.

Tips to Sleep Better

- Aim for 7-9 hours of quality sleep per night. Not a one-size-fits-all rule, but it’s a solid range for most people.

- When you sleep is important. Our bodies are designed to go to sleep with the sun and rise when it does. 

- Avoid screens at least 2 hours before bed, if you “can’t” invest in bluelight-blocking glasses. 

- The best environment for sleep is a dark cold room.

- If you drink coffee stop at 12 pm max as caffeine may not completely clear from your bloodstream until after 10 hours.

- Magnesium Glycinate can help with better sleep. 

Okay, you’ve fixed your sleep. What next? 

Question 2: Well, when are you eating?

When are you eating?

Note that I said “when” and not “what”. The diet industry has all of us focused on what to eat. 

We all know by now that X food is bad for you, and Y is good BUT why are we still collectively getting fatter? Increasing research is showing that weight loss is more nuanced than just what we eat. 

As a Fitness & Nutrition Coach, I’m no longer working with the calorie-in-calorie-out rhetoric because it doesn’t give the full picture, if it did diets won’t have a 90% fail rate.

I would argue that when and how you eat is equally, if not MORE important….

Fasting as a weight loss tool

“A 2018 Study by  The Journal of Nutrition, Health & Aging showed that obese individuals saw dramatic metabolic improvement despite eating whatever they wanted as long as they ate that food within an 8-hour eating window, that the same diet eaten in a 10-hour period had a greater metabolic effect on a person than if they spread that diet out over a 14-hour time period.”

Both studies show very clearly that when you condense your eating window, leaving more time for fasting, you will:

Reduce total body fat percentage

Reduce visceral fat

Reduce waist circumference

Lower blood pressure

What does that tell you? 

Well as Dr. Mindy Pelz discusses in her book “Fast Like a Girl”  Changing the period in which we eat is a key determinant of fat loss. The good news is that anyone can include a fasting protocol in their routine 

Intermittent Fasting: One common method is the 16/8, where you fast for 16 hours and eat within an 8-hour window.

36-Hour Fat Loss Fast: The 36-Hour Fat Loss Fast is an extended fasting period lasting 36 hours, aimed at promoting fat loss by depleting glycogen stores and burning stored fat for energy.

But before you jump into a fasting routine, do your research and get support. Because…

What you eat outside of a fasted state is also important

Tweaking your nutrition can give incredible results for anyone on a fat-loss journey, I like to start with adding more Protein and Fibre. 

Protein is essential for muscle repair and growth. If you’re not getting enough, your body can’t recover properly, and you might not be optimizing fat loss. 

Aim for 30g of protein at each meal. 

My go-to sources are primarily whole foods. chicken, fish, tofu, beans, beef, organ meats, eggs.

Fiber is crucial for digestive health, satiety and weight management. 

Aim for 25-30 grams daily, primarily from whole foods like fruits, veggies, whole grains, legumes, and nuts. 

NOT all workouts are equal. 

“Fit" looks different on everyone, and genetics are also a huge factor but certain training styles will build different body parts i.e a competitive marathon runner will have a different physique from a bodybuilder or a Pilates princess.

A good program will achieve your body goals and still help you feel fit, strong and healthy. Let me show you how. 

Are You Ready for Real, Lasting Fat Loss?

If you’re done with temporary fixes, feeling stuck, or burnt out from doing everything and getting nowhere, then the 90-Day Executive Fat Loss Program is for you. 

Imagine a plan that fits into your life, respects your time, and gets real results—without cutting out the foods you love or spending hours at the gym. 

This program was created for busy professionals like you, who want transformation that lasts.

(No crash diets, no endless cardio. 

Just straightforward, sustainable methods that actually work.

Or send an email to hello@gbemigiwa.com 

Gbemi Giwa.