People & Lifestyle
Fitness with JamalStackhauz: Top Reasons Why You’re Not Losing Weight
Sometimes, people can diet and work out and track their calories and do everything right—but still not lose weight. I can’t begin to tell you how often members, friends and even acquaintances ask me why they’re not losing weight despite doing X, Y or Z. It’s one of the most common questions I get as […]
Sometimes, people can diet and work out and track their calories and do everything right—but still not lose weight. I can’t begin to tell you how often members, friends and even acquaintances ask me why they’re not losing weight despite doing X, Y or Z. It’s one of the most common questions I get as a trainer. Sometimes, the answer isn’t that easy to come by.
But usually, when someone seems to be doing the right things but not making progress, a list of possible problems runs through my head. These are the most common scenarios I tend to see that stop people from getting results—and they could be the culprits for your weight woes, too.
So here are a few cold, hard truths about why you’re not losing weight.
You’re eating back all the calories you burn.
When you work out, you’re burning extra calories. That’s why exercise is so important in the weight-loss equation. But a lot of people overestimate how much they burn—and even use the “I exercised today” excuse to later overeat, overdrink (think alcohol) or overindulge. How many times have you faced a food temptation and thought, “Well, I worked out today, so it’s OK this time.” Or even, “I’ll have this now, but work out extra hard tomorrow to burn it off.” If that sounds all-too-familiar, this is one major reason why you’re not losing weight. For the exercise to help you lose, you can’t re-eat all those extra calories you burned. And in most cases, we overestimate how many calories we actually burned and underestimate how many calories we’re actually eating, which means using that 3-mile walk (240 calories burned) to justify that restaurant meal (1,000+ calories, anyone?) leaves you in a worse position than if you may realize: at a calorie surplus. You can use calorie deficit calculator to check your levels .
The Takeaway: Exercise can help you lose when you’re really using it to burn extra calories, not as a reason to eat more.
You’re relying on exercise alone to do the trick.
Yes, exercising can help you lose weight (and it has so many other health benefits) because it helps you create that calorie deficit needs to drop body fat. But here’s the truth: Exercise alone will not help you lose weight. For emphasis, I’ll say it again. If you are relying on exercise alone to lose weight, you are fighting an uphill battle. Here’s why.
Exercise burns calories, but not as much as people think. When you consider how many calories you burn in a day, exercise burns very little. And it takes a lot of time and effort to burn even a few calories. A full hour of intense exercise may only burn 400-500 calories for a lot of people. On the flipside, it’s easy to eat hundreds or thousands of calories in even a few minutes. But it would take hours of exercise to offset those calories. If you are not changing your diet and reducing your calorie intake, exercise alone probably won’t help you much. As they say, “you can’t out-train a bad diet.” No amount of exercise can make up for a poor or high-calorie diet. You’ve got to have both (calorie reduction through diet and exercise) for optimal weight-loss results.
The Takeaway: The best way to lose weight is to cut back on what you eat and increase your burn through exercise—not one or the other.
You’re not eating as healthfully as you think.
We know that Americans and others who eat a Western-style diet have a lot of health problems—and weight problems. The vast majority of people are overweight these days. Yet research shows that the vast majority of people also think they eat healthfully and consider eating healthy a priority. Are you as confused about that as I am? Clearly, we are not eating that well if we continue to see steady increases in heart disease, type 2 diabetes, overweight and obesity.
Here’s the thing: We all think we eat pretty well. Even people who eat a pretty bad diet don’t think it’s that bad. No one really wants to admit that their diet might be pretty unhealthy. We all think we’re probably doing better than others. This is especially true if you compare your diet to what you see your friends, family or co-workers eat and consider your choices to be “better.” Whether that’s actually true or not, the truth is that the vast majority of people could (and probably should) improve their diets immensely.
The Takeaway: If you’re not meeting basic guidelines for a healthy diet (which involves way more than just counting calories alone) and/or you don’t actually track your food/nutrition to see how it all adds up in black and white, don’t make assumptions about how “good” you really do eat. Research confirms that people underestimate the quantity of food they eat, so read labels and measure.
You’re doing the wrong kinds of exercise.
If you are exercising regularly, you’re already doing a very important thing to improve your health. But when it comes to exercising for weight loss, there’s a lot of confusion out there. One day you hear that strength training is the best way to lose weight. The next day you’re told to focus on cardio—but not just any cardio, intervals. Then you hear it has to be high intensity intervals or Tabata training. What gives?
The truth is that all types of exercise will burn calories, which can help with weight loss. But when it comes to losing weight, it’s all about burning calories. And in most cases, cardio is the calorie-burning king. Strength training is important, too (for many reasons), such as reducing the amount of muscle loss that occurs during weight loss, but it’s typically not a major calorie burner. So if you are relying almost exclusively on strength training as your weight-loss strategy, it could backfire.
The Takeaway: The best exercise plan emphasizes cardio for calorie burning, but still includes strength training to preserve lean muscle. Both are important; neither option can do everything.
You’re not being consistent enough.
When you’re struggling to lose those final 5-10 pounds or to overcome a plateau, consistency in your efforts is even more important. A lot of people stick to strict diet and fitness programs for days or weeks at a time, but their habits simply aren’t consistent for long enough. Ever eat “perfectly” and exercise “religiously” for a whole week, only to step on the scale that weekend to see that you haven’t lost an ounce? “What’s the point!” you may think as you go on an all-out eating fest and skip the gym for a couple days. Maybe you don’t even make it a few days “on track,” but rather you eat right for one day, then fall of the wagon the next.
Or perhaps you do feel pretty consistent in your habits, but the occasional slice of birthday cake or drinks with friends happens more often than just occasionally. Eating that restaurant dessert that’s 4-5 times a standard serving size (and packed more sugar and fat than seems physically possible) doesn’t really count as moderation, even if it’s the only sweet treat you’ve had all week. Moderation needs to apply not just to the frequency of treats or rest days, but the amount, too. Practice portion control—so that you don’t go overboard and set yourself back.
The Takeaway: Eat right and exercise as consistently as possible and apply both moderation and portion control when it comes to indulging.
You’re not measuring the right things.
A lot of people complain that they’re not seeing the scale move, even though they are losing inches and clothing sizes. Despite these obvious signs that they’re getting leaner, they still want to see the scale change.
If you are noticing other improvements in your body shape or size, you are losing fat. The scale might not always reflect that you’ve lose weight—but ultimately it is the shape of your body and the amount of lean muscle vs. body fat you have that shows you’re making progress.
The Takeaway: Don’t just rely on the scale to measure your weight loss. That number won’t really tell you everything you need to know.
You don’t need to lose weight.
If you are at a healthy BMI or a body fat percentage in the healthy range, you probably don’t need to lose weight for any health or medical reasons. Still, you may want to lose some pounds for vanity’s sake, or even to improve your athletic performance. There’s nothing inherently wrong with wanting to lose weight when you’re already at an acceptable weight. But, when you only have only a little body fat to lose, it can be extremely challenging for some people.
Your body is usually content to be right where it is, weight-wise. For many, their body has sort of settled in to what it feels like is a good, natural weight—which may not be your ideal weight in your head. It’s certainly possible to drop your body fat percentage and get leaner, but it will often take even more dedication—and time—than it will for someone who has a lot of weight to lose. For some, it may involve dieting or exercising to extremes rather than a moderate amount. But with diligence and some experimentation, you can get there—especially if you follow the other tips outlined here (consistency being #1).
The Takeaway: When you have less fat to lose, the road may be harder and longer; consistency is key!
You have an underlying issue.
When all else fails and you’ve truly adhered to your program—and all the advice here—and you’re still not losing weight, you may secretly wish you had some kind of underlying medical problem that would explain it—a slow thyroid, some kind of hormonal disorder, or something that popping a pill could fix and then magically help melt away the pounds. While it is true that people with certain medical issues or on certain medications can have trouble losing weight, most people struggle with losing it because they struggle with consistently burning more calories than they eat. The only way to do it is to track, measure and weigh your food honestly and accurately, and burn excess calories through increased physical activity.
The Takeaway: If you’ve truly tried everything discussed here and more—and simply aren’t making progress—it would not hurt to check in with your medical provider to see if any underlying issues are at play.
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People & Lifestyle
Ghana Welcomes Starlink: Revolutionizing Connectivity
The National Communications Authority (NCA) in Ghana has recently approved the satellite broadband application of Starlink, a service by Elon Musk’s SpaceX, making Ghana the eighth African country to welcome this revolutionary internet service.
This development is set to challenge existing internet providers in the region, offering multi-gigabit speeds and lower latency through satellite technology.
Ghana to become eighth African country to approve Elon Musk's Starlink.
It is currently available in seven African countries: Mozambique, Eswatini, Zambia, Malawi, Kenya, Rwanda, and Nigeria. pic.twitter.com/OpJ0dI1WsW— Clovis T (@clovist237) April 27, 2024
Users have expressed satisfaction with Starlink’s service, citing significant improvements in speed and reliability compared to traditional providers. The service is currently available in seven African countries: Mozambique, Eswatini, Zambia, Malawi, Kenya, Rwanda, and Nigeria.
Recently got Starlink, and so far better than any residential internet provider I’ve used in this country tbh
— remi (@alo_aderemi) April 27, 2024
This expansion is expected to foster healthy competition and better offers, breaking the monopoly enjoyed by some internet providers. As Starlink continues to expand, it promises to revolutionize network access and connectivity in Africa, providing a much-needed boost to internet access across the continent.
People & Lifestyle
#AOTY2023: King Promise vs. Stonebwoy
The debate over King Promise’s candidacy for Artist of the Year has sparked a lively discussion among social media users, with arguments both for and against his potential win.
Those saying King Promise should rather win song of the year and not Artiste of the year cuz Patapaa too had one big song, did Patapaa do all this? Greg is winning this, forget the Stonebwoy shouts pic.twitter.com/ICfLI1nBaf
— Twilight (@the_marcoli_boy) April 27, 2024
Supporters highlight his sold-out shows in Asia and the impact of his music, while critics point to other artists like Stonebwoy and Black Sherif, questioning the fairness of the awards process.
You are telling me King Promise isn't Artiste of the Year? let's be serious 😂pic.twitter.com/k8KDiilWsP
— Twilight (@the_marcoli_boy) April 26, 2024
The discussion showcases the diverse opinions and passion surrounding the music industry in Ghana and beyond, with users engaging in playful banter and humorous remarks while presenting their arguments.
Ur artist of the year our artist of the year my artist of the year their artist of the year @stonebwoy #StonebwoyForAOTY 🔥🔥🔥🔥all this history was made just last year December @GHMusicAwards pic.twitter.com/R0biHkhdEx
— Hernandez Gh✊🏾🔥 (@HernandezGh35) April 27, 2024
People & Lifestyle
‘Dubai in Accra’ set to thrill Ghanaians on Sunday, April 28
In the heart of Accra, excitement buzzes as the city eagerly anticipates the grand spectacle known as “Dubai in Accra,” set to take place this Sunday 28th April 2024 at the prestigious Stanbic Heights, Icon House Airport. (more…)
People & Lifestyle
Celebrating 25 Years: Otumfuo Osei Tutu II’s Reign
Today marks the 25th anniversary of Otumfuo Osei Tutu II’s reign as the Asantehene, the King of the Ashanti Kingdom.
Otumfuo Osei Tutu II: Celebrating 25 Years of Local and Global Impact.
Showing on @GTV_Ghana and streaming on all our social media platforms on Sunday, April 28, at 8:30PM.#Asanteman #OurCultureOurHeritage pic.twitter.com/g3u0Ql5q6i
— GTV Ghana (@GTV_Ghana) April 26, 2024
The celebrations, which began with spectacular fireworks witnessed by Otumfuo himself, will culminate in the Silver Jubilee anniversary on Akwasidaekese on June 12 at Dwabrem, Manhyia Palace.
This milestone is a testament to Otumfuo’s impactful leadership, dedication to the Asante people, and contributions to education and research as the Chancellor of KNUST.
❤️ @AkwaboahMusic meets The King of Ashanti Kingdom Otumfoc Osei Tutu II. pic.twitter.com/wdvlulV7Ez
— FELICIA OSEI (@Osei_Feliciaa) April 26, 2024
The event is being celebrated across Ghana, with well-wishes and congratulations pouring in from various quarters, highlighting the significance of this occasion for Asanteman and Ghana as a whole.
People & Lifestyle
Mr. Beast in Ghana: Surprising Visit Sparks Excitement
World-renowned YouTuber Mr. Beast, known for his philanthropic acts, has been spotted in Ghana, specifically in Accra and Tema, sparking excitement among locals.
Wow, Mr Beast is in Ghana! Look at how boys are gathering to take pictures with him. pic.twitter.com/46gawXYWnJ
— Big Kay🇬🇭 (@OfficialBigkay) April 26, 2024
His visit has led to discussions about his choice of Ghana over other African countries, with some suggesting that the country’s popularity as a tourist destination played a role.
MrBeast is in Ghana and no one is talking about it? Make I step out more times I go get new phone or car saf pic.twitter.com/AUP9CSoDoV
— Kofi Ntim (@NtimBarima) April 26, 2024
Mr. Beast’s presence in Ghana is part of his global outreach, as he recently gifted a Ghanaian $25,000 as part of his X (Twitter) giveaway.
Read Also: Producers of 'Beast of No Nation' return to filming in Ghana, causing upset in parliament
The YouTuber has been seen exploring the country and interacting with locals, with many expressing their desire to meet him and participate in his charitable endeavors.
People & Lifestyle
Stephen Appiah to contest John Dumelo and Lydia Alhassan in MP race for Ayawaso West Wuogon
Former Black Stars captain Stephen Appiah is set to enter the political fray by rubbing shoulders with notable personalities in the upcoming general elections.
The former Juventus midfielder is believed to be lacing his boots to face the likes of John Dumelo and the incumbent member of Parliament for the Ayawaso West Wuogon Constituency Lydia Alhassan.
While Dumelo and Alhassan represents the NDC and NPP respectively, Appiah is expected feature in the elections as an independent candidate.
This was revealed by the Spokesperson of the Ayew family Fiifi Tackie via X on Friday afternoon.
“Stephen Appiah to contest Ayawaso West Wuogon constituency as an independent Parliamentary candidate,” he wrote.
If Stephen Appiah affirms the reported news, he will be following in the footsteps of other renowned figures in Ghana football who have indulged in politics recently.
Earlier this year, all-time top scorer of the Black Stars Asamoah Gyan was appointed as the sub-committee chair of Youth and Sports in the campaign committee of Dr Bawumia, the flagbearer of the ruling New Patriotic Party.
In acceptance of the appointment, Gyan emphasised the need to share hos ideas garnered through experience in the game.
Anas took $100,000 to stop documentary release – Kwesi Nyantakyi
‘I have enough experience to contribute to sports – Asamoah Gyan reacts to political appointment
“I always ask myself, how do we create change if we don’t want to change? How do we spectate without being on the bench, and how do we score without being on the field?… All I know and will ever know, all I love and will ever love is SPORTS.” he stated.
Another figure in Ghana football who recently announced his intention to engage in partisan politics is Kwesi Nyantakyi, former Ghana Football Association (GFA).
The former football administrator showed up as one of the candidates to contest in the NPP primaries for the Ejisu constituency following the demise of incumbent John Kumah.
However, it didn’t pan out well for the former Wa All Stars owner as he lost disappointingly.
He garnered a paltry 35 votes after close to 1,081 delegates had cast their votes in the parliamentary primary of the New Patriotic Party (NPP) held in the Ejisu Constituency on April 13.
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