Why You’re NOT Losing Weight (RED FLAGS!)

If you wondered why you’re not losing weight despite the fact that it feels like you’ve tried everything, then this is the video you are not going to want to miss. I’m revealing my “5 Red Flags” that make my ears perk up any time someone that is trying to lose weight says them. These reveal the real reason why you’re not losing weight .

The red flags revolve around the common phrases that people who are stuck in weight loss plateaus say when they can’t seem to get any more results. Often times, the same person will say more than one of these. Even if you just say one, it’s ok. The intention is simply to raise awareness to the use of the term and more importantly, give you a gameplan for how you should be thinking if you want to start experiencing faster weight loss again.

The first question comes in the form of “What exercise is best to get rid of this”. The “this” is accompanied by a pointing to some are of body fat on the body that the person is trying to get rid of. Often times this is the stomach or love handles in men and the arms or thighs in women. The fact is, there is never a single exercise that is going to help you to lose body fat in a specific area. We know that spot reduction isn’t possible, but beyond that, it’s the idea that exercise is the fastest path to weight loss that is flawed.

If you do not focus on creating a calorie deficit through nutrition then you will never see the type of weight loss results that you’re after.

Exercise in even its most metabolically demanding form (such as in a burpee) is still only capable of a minimal impact on creating the energy deficit, especially when you consider the fact that a single meal following your hard workout is enough to put you back in the hole when it comes to getting rid of the excess fat on your body.

The second flag revolves around the use of fasted cardio. Many will claim that despite their efforts to get up first thing in the morning and do cardio on an empty stomach rather than after they’ve eaten, they still aren’t seeing the type of fat loss that they desire. There’s a reason for this. Again, the type of exercise you do is never going to have the impact on creating an energy deficit that smarter food choices will. It goes beyond this however, since when it comes to cardio, research has yet to prove that doing cardio in a fasted state provides any additional benefits to fed cardio.

Save the efforts for what you put in your mouth and eat in the morning if you’re hungry. You just may have a more productive workout when you’re not starving.

The third warning sign when someone is not losing weight is when someone claims to be a “clean eater”. Perhaps no other phrase is as strong an indicator to me of someone that isn’t really eating as well as they should be. It comes down the details of the foods eaten here. Just because two meals may share a single ingredient doesn’t mean that they are the same calorically. Fish is not sushi. Chicken is not chicken parmigiana. Learn the differences between these foods in terms of the impact they have on your body fat levels and you’ll start to appreciate the changes you have to make to start losing weight faster than ever before.

The fourth red flag is the fact that the way you eat has a name. Most diet plans have names. We know that by nature, diets are temporary fixes and not long term lifestyle solutions. If you really want to achieve permanent weight loss then you are going to have to figure out how to eat in a way that you can stick with forever.

Finally, if your goal date for losing weight and getting leaner has an expiration date then you are destined to fail in the long run. Now, I can appreciate the motivation that a goal provides someone for getting in shape. The problem is, when the goal date is over then what happens. Instead, look to an inner more deep motivation for why you want to change. Maybe you want to be healthier for your kids or yourself. Look below the surface and the long term changes you’re looking to make will be much easier.

If you’re looking for a complete day by day meal plan to get you ripped and help you stay that way year round, be sure to visit athleanx.com via the link below. Remember to use the program selector to find the program that best matches you’re current workout goals.

For more videos on how to lose weight and Jeff Cavaliere’s day of eating, remember to subscribe to the channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here - athleanx.com/x/my-workouts
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    ATHLEAN-X™Prije 2 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/5-flags-losing-weight If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Nick Walker

    Nick WalkerPrije 6 dana

    Love the vids. Here’s the thing being how all people are different, I wanted to ask something. I work a blue collar job so I burn a lot of calories. I’m overweight however been on a meal plan that has me eating close to 3300 calories a day mostly chicken rice stake eggs and potatoes. I have dropped 7 pounds in a month and according to the displacement test my BMI dropped 2 percentage points and I gained 4 pounds in lean muscle mass. I do work out super hard and use a lot of what you say. Why am I dropping if I’m doing the opposite of a hypo caloric intake??? Been doing this plan for a month so far

  3. Mohamed Hassan

    Mohamed HassanPrije 20 dana

    Snitches get stitches ... 😜 It works just be patient. Jeff is the best coach I've been following for years 👍🏿

  4. NYGiants Champs

    NYGiants ChampsPrije mjesec

    Find what's beneath the surface .... Ur Y! Jeff u are Incredible.

  5. Linda Johnson

    Linda JohnsonPrije mjesec

    Where's your video link to what you eat in a day?

  6. Any & Everything

    Any & EverythingPrije mjesec

    @William Hrouda Google it kid.

  7. Rich Cook

    Rich CookPrije 10 sati

    If you have tried these things and think you've done "everything" then you are just avoiding addressing your diet. It's boring. Go get a Noom subscription. It works.

  8. logic thinker

    logic thinkerPrije 21 sat

    Ive never been on a diet , and even now i may be on keto started 7days ago , and im doing this for somthing else not for loosing weight , thats just a bonus , but i do want to start getting back in shape just so i can go back to run for 2 hours like i used to when i was 25 yeas old ( 30 now) Loved it back then today im at a point that 7 min kills me so its a long way but ill do what i can and see where ill be in a year

  9. sidx45

    sidx45Prije dan

    Me: I have a daily fruit smoothie Jeff: Great Me: Daiquiri

  10. Mike Levin-Maistrenko

    Mike Levin-MaistrenkoPrije dan

    Jeff really pulled up a chair while already sitting

  11. Thomas Arbec

    Thomas ArbecPrije 2 dana

    Fasting cures many diseases

  12. cockombre

    cockombrePrije 2 dana

    well i eat well my problem is beer about 900 ml of beer 6/100 alcohol almost every day. i know that my belly problem

  13. Violeta

    VioletaPrije 3 dana

    Eating "clean" never worked for me...not to lose weight but get seeable results. For me its either vegetarian or keto. Two opposing diets but they both work like gangbusters for my body. A high calorie Keto worked so well for body recomp/fat loss while you work your muscle growth. Its hands down my favorite diet. 3000 calories every day. Vegetarian helped me shed straight goo after about 6 months but did nothing for muscle growth. Had a SUPER flat stomach, and a tight rear. Problem was I got too skinny--I dropped down to my lean weight pretty much...maybe 5-6% body fat. Had my lean weight been about 30 lbs more, I'd have looked like a mean motherfucker. I was in great shape overall just too skinny. My doctor basically said my internal organ function was as efficient as a 12 year old.

  14. j3zhott

    j3zhottPrije 3 dana

    I couldn't lose weight in my gut area for minute but actually i had a fatty liver! I had to take choline and inositol with milk thistle. Get your gut checked especially if you are a party animal like my self who loved to drink hard liquor when convenient. The gut is slowly going away finally after this major discovery. I hope this helps anyone who's having difficulty and it seems like the pouch is not disappearing- no alcohol at all even when it's nice out and your socializing is God awful but that 6 pack is a must.

  15. spontanp

    spontanpPrije 3 dana

    This is pure gold :,D You did amazing job guys :D Great knowledge and humor at the same time.

  16. Robert Mathenge

    Robert MathengePrije 3 dana

    Thank you so much Jeff for this video. Just looked at my gluten free oatmeal and it has 9grams of sugar. Never again will i ever get it.

  17. Alexander Lawrenz

    Alexander LawrenzPrije 3 dana

    5:28 best one! 🤣👍

  18. Joon Pak

    Joon PakPrije 3 dana

    I went on keto and went from 300 to 230 in roughly 3 months. I then plateaued at 230 for about a year. At that point, I changed my entire diet to only eating chicken, broccoli, Brussels sprouts, and guacamole. I went from 230 to 180 in 5 months. 30 more pounds to go!

  19. Darth Vix

    Darth VixPrije 4 dana

    Im happy i started with counting calories and doing that calorie deficit with hitting the gym.. i started like 2 weeks ago..I know i wont get a summer body but its a start towards a leaner me

  20. Kevin Reyes

    Kevin ReyesPrije 4 dana

    Anyone wanna give some motivation. Since January I've been going to the gym 3, 4 sometimes 5 days a week. I'm on pace right now to lose 5 lbs a month. In January I weighed 260. I hit 230 at the end of May. My arms and legs are getting bigger and stronger but my chest and stomach are slower than everywhere else. Anyone have any pointers or tips or advice?

  21. Sir SaltyTAMPON

    Sir SaltyTAMPONPrije 5 dana

    Hey Jeff, can you lose the fat for me?? I don't wanna

  22. Emilio Verduzco

    Emilio VerduzcoPrije 5 dana

    Im on the see food diet. 🥁

  23. Adam Pierce

    Adam PiercePrije 6 dana

    I'm not shedding pounds, but I am shedding inches. I figure the pounds will come off eventually.

  24. Ray Ng

    Ray NgPrije 6 dana

    Love Jeff's stoic demeanor lol

  25. Alex Z

    Alex ZPrije 7 dana

    Diet is and always be most of it. However what frustrated me over the last 6 months is this time, I barely did much exercise but ate really well. I didn't lose anything.... But I realized that's because you need at least SOMETHING to get your blood moving. Sounds like common sense but I seriously thought just having a good clean diet I would lose it eventually. You need to move your body at least. Oh, and portions... Even if you eat something low calorie and clean, but your portions are huge

  26. RedpillAdminister

    RedpillAdministerPrije 7 dana

    I'm defining guilty of the 5th flag. At least 4 times I've achieved a goal weight by a certain date only to pack it all back on

  27. Quyen Tran

    Quyen TranPrije 7 dana

    The message of this video is very zen, very mature, and perhaps separates this channel to the rest.

  28. A Hansen

    A HansenPrije 8 dana

    Thank you Di Maria

  29. The Undertaker

    The UndertakerPrije 8 dana

    Love the team work !

  30. R Human

    R HumanPrije 9 dana

    You guys are great

  31. Max Forsman

    Max ForsmanPrije 9 dana

    Please make more videos about nutrition!

  32. MrSakusa

    MrSakusaPrije 9 dana

    He sounds like Johnny from cobra Kai

  33. Old Man Hendo

    Old Man HendoPrije 10 dana

    When Jeff thinks salad, I think a deep fried bacon wrapped Twinkie with a piece of lettuce on top of it

  34. Tanya Battaglia

    Tanya BattagliaPrije 6 dana

    Groooss hahaha

  35. Sui Sing Horace Ho

    Sui Sing Horace HoPrije 10 dana

    Didn’t see the difference between the salads.

  36. RoScFan

    RoScFanPrije 10 dana

    Wtf??? That chicken parmezan and wedge salad looked DELICIOUS! Guess im gonna carry around 20 kg of fat around my waist for the rest of life... food full of fat and cheese is waaaaay too delicious! Or maybe i can find a way to burn 5000 calories per day.... ill set myself on fire LOL

  37. Argentina K Coy

    Argentina K CoyPrije 12 dana

    I feel like he's yelling at me and I'm here for it.

  38. Nate Dan

    Nate DanPrije 12 dana

    Funny. I remember I started my weight loss journey after visiting France and Germany and noticing how all the people look lean and healthy. I wanted to emulate it and managed to lose 60 pounds before gaining all of that back plus more because I got lazy. Now I’m back at it again and lost 21 pounds so far after going to the gym for a month. This time I’m making it stick because this dude’s videos have been helpful

  39. Karl Weinger

    Karl WeingerPrije 12 dana

    Why am I not losing weight. “Hand me that Big Mac”

  40. Schneider Heathers

    Schneider HeathersPrije 12 dana

    This is all good advice for Saggy arms, saggy bellies but how to fix saggy b**bies?

  41. Ben Gettinit

    Ben GettinitPrije 12 dana

    Whole foods plant based shit is working for me

  42. Pearson Morgan

    Pearson MorganPrije 13 dana

    Jeff whenever his sons don’t want to workout: “what’s 17 more years? We can always start again”

  43. MrVh78

    MrVh78Prije 13 dana

    Jesse is a clone of the bollywood actor Aamir Khan

  44. Prophet GU3

    Prophet GU3Prije 13 dana

    😂😂😂😂 throwing all the red flags

  45. Prophet GU3

    Prophet GU3Prije 13 dana

    Ahhh the N word nutrition 😔

  46. Mattia Romagnoli

    Mattia RomagnoliPrije 14 dana

    That was way deeper than I expected from a weight loss video (the ending).

  47. John Fedor

    John FedorPrije 14 dana

    I don't ever want to be a sloppy twinkie eating 238 mess again. F!@# going back to that.

  48. Lando Tucker

    Lando TuckerPrije 14 dana

    I cut my sugar intake right down and lost a lot of weight. My problem now is getting rid of bread and potato.

  49. TheUnholyGamer

    TheUnholyGamerPrije 15 dana

    I dont weight food nothing, I use low calorie dense foods to keep full so i dont eat more and have energy for the next whatever hrs until my monster appetite kicks in, if I'm gaining weight I eat less maybe get rid of some bread and add more veggies or fruit keep me full and if not get rid of more and once it goes down then I go back to my maintenance and do my daily activites and I'm pretty active just my advice tho

  50. PJS

    PJSPrije 15 dana

    Hey Jeff! How come you never finished your series on "bands"? You still need to finish out that series! We need band workouts for Legs and Triceps! Please Jeff! I am also another survivor of Labrum surgery! It's been over 2 years and I still am doing PT and band workouts. I need your help Jeff! Band workouts for Legs and Triceps PLEASE!

  51. Karla Flores

    Karla FloresPrije 17 dana

    Please don’t yell at meee 🥺

  52. James Lewis

    James LewisPrije 18 dana

    Well, said.

  53. Mr. V. KARLSKI

    Mr. V. KARLSKIPrije 19 dana

    great advice

  54. Reuel Rasheedaa

    Reuel RasheedaaPrije 21 dan

    Very helpful!

  55. Robert Lee

    Robert LeePrije 21 dan

    This is spot on...

  56. Sum Teng Wong

    Sum Teng WongPrije 22 dana

    It's easy Less food/calories = less weight Brain/stomach = what is diet? Nope, don't want it.

  57. ayo its dee

    ayo its deePrije 24 dana

    I had only lost 15 since February n i hope this video helps because I had a few red flags

  58. kenny omega

    kenny omegaPrije 24 dana

    name of my diet is a balanced diet..bad..pizza with good salad.ying yang diet lol

  59. Adrian actro

    Adrian actroPrije 24 dana

    I really like this video, every road leads to nutrition, which is true, but I like how you explain the process. Real fun and educational.

  60. Gray Love

    Gray LovePrije 25 dana

    Your channel was recommended to me. And I’m so glad it was. You’re awesome 👌🏽

  61. Wael Jaber

    Wael JaberPrije 26 dana

    how to start do the pullups

  62. punit parmar

    punit parmarPrije 27 dana

    That talk went good

  63. Marianna Pjechová

    Marianna PjechováPrije 27 dana

    Amazing video, funny and educational.


    GAURAV TRAVELERPrije 27 dana

    I love ur video

  65. Kevin Decot

    Kevin DecotPrije 27 dana

    Spot on advice by opining it’s a lifestyle and not a diet. Having said that let me share some advice from a 60year old male who has maintained the same waist, 30”. Don’t eat past 7pm. Eat gluten free with balanced complex carbs and lean protein. Also engage in intermittent fasting at least one day a week. Avoid simple carbs, sugar and artificial sweeteners. Exercise 5 days a week including resistance and brisk walking. Take psyllium, zinc and vit C daily. If possible do an epsom salt bath weekly. Stay positive and love life.

  66. Faith Windsheimer

    Faith WindsheimerPrije 28 dana

    Spoiler, he’s not actually sitting, he’s actually holding a squat 😂

  67. Elizabeth Martin

    Elizabeth MartinPrije 29 dana

    Make your own dressings/sauces. My go-to ingredient: Greek yogurt 👍

  68. Ginjabredman

    GinjabredmanPrije mjesec

    Theres no secrets to weight lose. Everyone knows the answer. The problem is people want an easy shortcut or make excuses for their bad choices. It doesn't take much to learn the basics and thats really all you need to get to your goals unless your goals is to be competing on stage with 6-8% bf. People need to learn the difference between eating clean and whether they are eating on a caloric deficit, maintenance or surplus. If you can understand that 1 basic idea, you are 70-80% closer to achieving your weight goals. Then knowing how to realistically mix small amounts of cardio with proper structure weight training sessions, is the final part of the puzzle for anyone to reach their body goals. Honestly, that is the foundation of reaching body goals and the ultimate thing beyond all of that to get to and keep your physique is mental fortitude. Without the dedication, no knowledge in the world will get you anywhere.

  69. Barry R.

    Barry R.Prije mjesec

    the headshot followed up with "ok wtf" got to me

  70. Wigadama

    WigadamaPrije mjesec

    *_The person who is reading this comment, I wish you great success, health, love, and happiness!😍😍_*

  71. Julia RTer

    Julia RTerPrije mjesec

    Long story short : you don't need sport to lose weight

  72. Tyy Gary

    Tyy GaryPrije mjesec

    Poor Jesse!

  73. Mister Senate

    Mister SenatePrije mjesec

    This guy is the reason why i went from 176 lbs to 153 lbs in 2 years( took it slow and built muscle)

  74. Stanley Ezen

    Stanley EzenPrije mjesec

    Thank you for this Jeff

  75. a vl

    a vlPrije mjesec

    700 calories per roll sushi damn

  76. Azul Marine Intl.

    Azul Marine Intl.Prije mjesec

    Jeff are you putting makeup 💄 on your face now ? 🤦🏼‍♂️ no man 👊

  77. Jakub Swiderski

    Jakub SwiderskiPrije mjesec

    The lovely blow ectrodactyly collect because beech methodologically force excluding a ambiguous alto. irritating, thundering recess

  78. SEVA

    SEVAPrije mjesec

    When jeff pulled up the chair, I was like holy shit....!!!

  79. JcPipeReviews

    JcPipeReviewsPrije mjesec

    great video! The science backs up it's all what you put in your body. I know personally I've kept over 50 pounds off for 3 years by going plant based (with out even working out for 2 of those). Now that I finally built a home gym I'm back to working out and feeling better than ever. I know people say that's a diet but if you can do it forever without counting calories or having an index book it's actually closer to what you're doing IMO.. One thing I will disagree with you slightly on is that cardio, although it is good for you, doesn't cure heart disease. What you eat does and being plant based whole foods is the only proven method that in the medical journals so far.. Again great video keep em coming!

  80. ibeebusy24.7

    ibeebusy24.7Prije mjesec

    When you make these videos could you just happen to mention if any of the information is different for men and women? My 18 son follows you and he’s trying to “train” me by repeating you and I’m not gonna look cut like an 18 year old boy even if I work out all day and only eat protein and spinach for the rest of my life. Thanks for all your work! He looks great lol

  81. Exodus

    ExodusPrije mjesec

    I love the videos. I'm wondering why in all the nutritional videos I see you do I noticed you don't really talk about fruits. Do you eat a lot of fruits in your diet and are they a nutrient packed carb solution for weight lifting?

  82. Marta Buck

    Marta BuckPrije mjesec

    yeah, like my friends when they're not losing weight. "uhhh.. I did everything" but everything they eat is deep-fried while being sedentary.

  83. Memo Cabrera

    Memo CabreraPrije mjesec

    I dont get it

  84. Freddie G

    Freddie GPrije mjesec

    Thoroughly convinced this video was made to throw stuff at Jessie.

  85. Antonio Planchart

    Antonio PlanchartPrije mjesec

    I think I'm just going to go graze on grass and drink water.

  86. bighand69

    bighand69Prije mjesec

    Paleo diet is easy. Lots of vegetables, fish and smaller amounts of carbohydrates. It does not mean no carbohydrates.

  87. GhostOnTheHalfShell

    GhostOnTheHalfShellPrije mjesec

    Tell me someone wasn’t having fun throwing those flags.

  88. Linda Johnson

    Linda JohnsonPrije mjesec

    @ATHLEAN-X how do you feel about implementing a healthy Keto and Intermittent Fasting lifestyle for weight loss?

  89. Eli Ortiz

    Eli OrtizPrije mjesec

    I fucking love this page. 😂❤

  90. Jim Bob Jimmer

    Jim Bob JimmerPrije mjesec

    Save the names for kids and puppies lol

  91. Romeo Pascua

    Romeo PascuaPrije mjesec

    Hi just curious, what is your height, waistline and body fat percentage. I’m trying to set a goal and you are an inspiration. Thanks!

  92. A normal Christian

    A normal ChristianPrije mjesec

    I lost 4 kg during the 4 months last lockdown, all in muscle, the fat is still hanging around.

  93. Annie Q

    Annie QPrije mjesec

    Hi jeff, just wondering if you could do a video on the opposite situation? i’ve been only doing weight training now but kept loosing weight (but gaining muscles as well), im eating enough and resting well, feeling great after each workout, but afraid this weightloss will continue..... im 165cm but only 48kg now - - used to be a healthy 53kg

  94. Nicholas Ketchemonia

    Nicholas KetchemoniaPrije mjesec

    3:56 Salad

  95. Rinel Mihalcea

    Rinel MihalceaPrije mjesec

    Bravo Jesse. You are good

  96. Aayan Khurram

    Aayan KhurramPrije mjesec

    I have a question with someone with experience to answer I am trying to loose belly fat I have a stiff layer left and I am wondering if I do a caloric deficit where I eat 1400 calories a day and loose 500 to 750 a day will I loose weight and get day six pack ( I am 14 year old male btw)

  97. suprlite

    suprlitePrije mjesec

    Cardio might not be the #1 tool for loosing fat, but it sure is #2. And for those that allready have good control over what they eat, cardio IS the #1 tool for fat-loss.

  98. Neil W

    Neil WPrije mjesec

    This is the best video I’ve ever seen on weight management

  99. Victor Rodas

    Victor RodasPrije mjesec

    Jeff for president. You are 100% So helpful and informative. Your videos always give me that boost I need and that slap in my head when im slacking off or doing something wrong. Love your stuff, much appreciated.

  100. Patrick Meehan

    Patrick MeehanPrije mjesec

    Hi Jeff thanks for these videos. Would you mind making a video about body dysmorphia and/or eating disorders among weightlifters?

  101. raygen gamer

    raygen gamerPrije mjesec

    Flag to face? Still watching

  102. G WZRD

    G WZRDPrije mjesec

    In a sense you can 'burn fat' in only one area. I mean if someone has posture issues they may be not aware that their enormous belly is actually not all fat but loose muscle as well. In this case some back or ab exercise can actually get rid of that belly.

  103. Alex N

    Alex NPrije mjesec

    Honestly? Best video so far 😆 Please never fire Jessy. And if you do hire me and experiment with your programs on me 😆

  104. marcutio

    marcutioPrije mjesec

    Honestly, for that stubborn fat like at my flanks I just did coolsculpt and laser lipo. Now I have the lean waist I wanted, obviously getting to a good baseline first with diet and exercise then polished with cosmetic procedures

  105. G Issa

    G IssaPrije mjesec

    I eat keto, clean keto, and i lose about 2lbs a week. which im happy about i wish it were more. I know drastic increases and decreases in weight are equally bad for your heart. this has been a slow steady process. I wish i was there already. I do intermittent fasting 8/16 and i mean even yesterday i had a salad at fudruckers, A SALAD avocado, blu cheese, grilled chicken, no croutons. Is there something im doing wrong or am i good?

  106. DontKneel2Men

    DontKneel2MenPrije mjesec

    Son: Dad can you tell me about the birds and the bees. *jeff pulls up a chair* Jeff: son..we’re do I begin? Simply put.. it’s your Nutrition!!!