I I’m not losing weight yet burning 40-60 calories per day working out

To understand why you might not be losing weight despite burning calories through exercise, it's crucial to consider several factors beyond those 40-60 calories. Andrew Huberman and Layne Norton discuss the limitations of calorie trackers and the importance of monitoring overall activity.

1. Calorie Tracking Limitations: Calorie trackers are often inaccurate and are better used for relative comparisons rather than exact measurements. This means while you may think you’re burning a certain number of calories, the actual number could be different 1.

2. Step Count and NEAT: Non-Exercise Activity Thermogenesis (NEAT), which includes all physical activity outside of deliberate exercise, can significantly influence your total daily energy expenditure. People often subconsciously reduce their NEAT when on a fat loss diet, which can offset the calories burned through structured exercise. Tracking your daily steps can help ensure your overall activity remains consistent 1.

3. Overall Lifestyle and Diet: Beyond exercise, your overall lifestyle and diet play critical roles in weight loss. Factors like diet quality, sleep, stress levels, and spontaneous physical activity ("spontaneous activity") are important. Ensuring you maintain a balanced diet and sleep schedule, along with managing stress, can contribute to more effective weight loss.

Focusing on these broader aspects rather than solely the calories burned during exercise may lead to more successful weight management.