There are many reasons why you are not losing weight but… the main reason is that you are not creating a caloric deficit. In other words, you are still eating more food than you are exercising it off.

If you are frustrated, then the solution is simple, start approaching your weight loss scientifically.

Keep track of what you eat! You are eating too much!

Start keeping track of what you eat, including weekends. That extra ice cream, the cappuccino or coffee with a sugar adds up. If in doubt, leave it out.

Eat slowly when you do eat, and only eat enough – until you no longer feel “hungry”.

Snack on fresh, healthy fruits such as apples and pears. Stay away from the cup cakes, chocolates and even “health bars”.

Small portions of low fat, low salt beef, ostrich or chicken biltong is a good snack to supplement your fruit.

A high protein supplement or meal replacement is also good as long it is replacing an entire meal, and not adding or supplementing to an existing meal.

You are doing to much cardio!

Doing cardio is essential for losing fat, however, 90 minutes of cardio daily is going to reduce muscle mass.

Muscles burn fat during the day, and by reducing muscle mass, you are creating reducing active muscle mass and still keeping inactive fat mass.

Your body also believes it is being started, increasing your appetite to start storing “emergency reserves” – fat!

You are doing too little cardio!

Doing too little cardio, not only in time, but also in effort.

Stay within your fat- burn zone and only train enough time to burn the number of calories you need to create a caloric deficit.

Hit the weight or super circuit at your gym and you can burn 200 calories in about 20 minutes. Not only that, but you will be defining your muscles and strengthening your bones.

You are not lifting weights

Start weight lifting and increase your strength, whether you are a man or woman. Lifting weights tones your body and increases fat burning. Get rid of the flab and look great.

You are not taking time out

Taking time out is very important for recovery. If you do not recover fully, you will tired, unmotivated, you will be pushing yourself less, and ultimately you will not be losing any weight or gaining muscle.

When you exercise, or when you are under a lot of stress, your body starts to produce an excessive amount of cortisol, a stress hormone. Cortisol is both normal and important when working out, it’s involved in processes that give your muscles the energy needed to get moving.

However, when your body is exposed to cortisol for longer periods of time, it starts to cause negative effects, like stubborn fat in areas you don’t want.

If you are addicted to gym, set a day aside for stretching and light cardio such as walking on a treadmill without breaking a sweat. However, taking a full day or two of rest is best.