Admin Jun 22



Weight loss does not depend on one factor alone. Many factors affect the process.

If you think you can burn fat by exercising, then you are correct, but it takes a long time.

So you need to change all your old routines before you can see changes in your body. On the other hand, if you have been eating simple meals for the last year, then you can not achieve your goal with this diet plan.

Moreover, you need to change your diet plans after 3-4 months. The same is true with exercise. If you do not add new exercises, you can not reap the benefits.

How To Lose Weight With Exercise

The normal formula for weight loss is a calorie deficit. When you are in a calorie deficit, you can lose weight.

On the other hand, when you do not do physical exercise, you can get late results. But when you add a calorie deficit with a physical workout, you can easily burn fat.

For example, if your calories are equal to maintenance calories, then you are not losing weight because you are not in a calorie deficit. For example, if your body needs 2000 calories on a daily basis, then you should have 1800 calories at the end of the day.

In the beginning, you can not see results, but after some days, you can see because our body burns fat organs.

Three types of calorie consumption our body uses to do external and internal work.


The thermic effect of activity is used in the form of exercise. When we do push-ups or any other exercise, our body uses calories, and it is called the thermic effect of activity.


Thermic effect of food used by our body for digestion and all internal working. So when we eat food, our body needs some calories to digest that food.


Resting metabolic rate, when our body needs to maintain daily internal working like blood flow, breathing, heartbeat, etc. So, our body uses calories in these three forms.

Factors That Stop Our Weight Loss


Diet is the most crucial element in weight loss. If you do not control your diet, you can not achieve your goal.

On the other hand, if we do not study macros, we do not know how much we eat in a single day.

On the other hand, we have three macros: protein, carbohydrates, fat, etc. If we take the proper amount of these three macros, then we can transform our body quickly.

Further, most people think fat makes them fat, but this is not true. On the contrary, when we eat healthy fats, our body increases the fat-burning process. Healthy fat gives us high energy, and our body uses that energy to burn fat.

You need to know what food is important for your body. If you choose quality food, your diet will be clean, and you can easily lose weight.

On the other hand, when you do not know what happened when you eat that food or meal. So you should know about every meal.

If you cannot calculate food nutrition, you can search for that food online. You can make an Excel sheet where you can keep all your food nutrition data.

Moreover, when you complete this step, you do almost 50%. Some other factors have little effect. But controlling your diet is the best way to lose fat.


The first step is controlling your diet. However, you can get low results if you do not add any physical workouts.

On the other hand, adding only a 30-minute daily walk can yield high results. But when we do not exercise, our diet loses body weight.

Muscles also decrease because we are not training them. So, if we want to retain our body muscles, then we need a workout plan.

A workout plan is a way to train our body muscles from different angles. But if we follow the same workout plan, our body will not produce results.

Moreover, we need to update our workout plan because when we add new exercises to our plan, we train our body with new angles. Then, our body is shocked, and our body produces results.

Furthermore, after some time, we can add a bodyweight workout that is also a workout variation. For more results, we must add two-day cardio sessions in a week.

The combination of weight training and cardio gives you high results. You do not get bored with your workout because you do not repeat things.


Calories are also an essential factor in our weight loss journey. Here, we focused on simple rules.

For example, if we want to lose weight, our calories must be in a negative ratio. If we need 2000 calories daily, we can decrease our calories by 200-300 daily.

But if we decrease 100 daily calories, then we can lose weight, but not too much. So we can cut some carbs from every meal.

On the other hand, we should not cut carbs from one meal. If we cut carbs from one meal, we take them from another meal, so you do not know how many carbs you cut today.

Furthermore, we can add some complex carbs to our diet. When we eat complex carbs, we do not feel hungry because the high fiber fills our stomachs.

Other Factors

If you are usually ill, you can not cut body weight because the thyroid gland produces low-metabolism hormones. This is the first reason we gain weight during illness.

On the other hand, when we are ill then, we do not do any physical workouts and rest for whole days and many months.

So that our excess calories are not burned during illness and injury, and you can see a person before and after an illness. Most people gain unhealthy weight, but some people do not.

They are losing weight and muscles both during illness. This happens when we are not taking a proper diet. If we eat bad and excess carbs, our body gains belly fat.

So, if you want to maintain your body fat, you should eat only high-protein and low-carb meals, but you should also eat healthy fat.

Applying these methods, you can not gain weight, but your muscles are also retained because of the high protein content. Here, you have one loss: your muscle pump is gone.

Make Your Diet

If you simplify your diet, you can easily lose weight. For example, you should never see another person's diet chart.

Because when a trainer makes a diet chart, he or she makes it according to his or her body weight and other factors. When you follow that diet chart, it does not give any results.

Further, you should calculate your body weight and then measure your body fat percentage. You can create your diet chart using these.

If you are a beginner, you can use Google to find foods. On the other hand, if you are not comfortable with this, you can use your daily meals.

But here, you should consider the macro ratio of your meal. If you know how much protein, carbs, fat, etc., you should include in your meal, then you can increase or decrease the amount.

So, this is a simple technique for building your own diet at home. But when you make a diet and apply it for one week, if you see any results, then it's okay. But if you are not seeing any results, then you should make changes to your diet.

Here, you are making a weight loss diet; then, your meals are high in protein and low in carbs and fats. But if you want to make a weight-gaining diet, then your meals should be high in protein, carbs, and some fats.

Lose Weight Slow

Most people want to lose weight fast. For example, if a person's weight is 100 kg, he may think he lost 20 kg or more within one month.

That is wrong. If you do that, then you may face many health issues. On the other hand, you can not retain your strength and muscles.

Furthermore, you may have fatigue, hair loss, stretch marks, etc. These are the common problems you face when you lose weight quickly.

You should know the difference between healthy and unhealthy weight loss.

On the other hand, you can lose 1 kg per week, which is healthy weight loss. But many times, in your weight loss journey, you will lose more than one kg.

Because weight loss is not a linear process, sometimes you can see your body does not produce any results for days. But after that, you can see progress.

So, when you face this type of problem, you must change your diet or workout plan. Then, you can see amazing results. When your body becomes habitual with your diet and workout plan, it stops producing results.

So I suggest you burn fat slowly. If you don't believe this, then you should lose more weight in one month than you can understand.

Do Not Follow Everyone:

If you do not have any knowledge, you should take it from a professional. I see many people watching videos on YouTube and then following them.

If they follow one person, that is okay, but if they follow more than one person, they watch every person's video and apply what they learn.

It is a very wrong method for losing weight or gaining weight. If you want results, you should focus on only one person, not more than one.

On the other hand, people follow that person for one week, and then they think this fitness trainer gives the right knowledge. So they find new fitness channels, follow them for one week, and so on.

So you should focus on only one person, not more than one. You must follow at least six months to get results.

On the other hand, most of the videos do not provide correct information. But it is your responsibility to check all certificates and qualifications regarding that person.

For example, if a student is in his 12th pass and making videos on building muscle and gaining weight, how can you trust him?

Find a verified and well-known YouTuber who has 5 years or more experience in this field, and he will guide you in the right direction.


So, there are some factors that affect your weight loss, such as diet, workout, sleep, etc. These are the main factors.

But if you can maintain only a few things, you can easily lose unhealthy weight. And if you ask what is the most important factor, then I tell you diet is the most important factor.

On the other hand, if you do not exercise but eat low carbs and a high protein diet, you can easily lose weight.

Further, when you are not working out, you are losing only water weight. This does not mean that you can not eat anything and your belly fat will be burned automatically.

To do this, you need to add a physical workout. If you cannot do it six times a week, you can do it at least 2-3 times a week.