Many “experts” claim that losing weight involves controlling the types of food you eat. They say that certain foods are fattening or will slow down your fat-burning, while others can help stimulate it. This is part of the truth, but not all of it.
The way to lower your weight is simple: enter a caloric deficit. If you consume more calories than you burn, you’ll gain weight. And if you consume fewer calories than you burn, you’ll lose weight. That’s a scientific fact.
Case study by Mark Haub, a professor of human nutrition at Kansas State University. Found that, dozens of studies show the vitality of calorie balance.
He knew the importance of calorie balance and decided to do an experiment. For two months, he only ate foods like Twinkies, Oreos, Dorito, and protein shakes while maintaining a daily energy deficit of 800 calories.
The result? In just two months, he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.
I don’t recommend you follow such a diet, but it illustrates my point. If you want to lose fat, you must be in a calorie deficit.
If a deficit of 250 calories a day will help you lose weight, then won’t losing 1,000 calories per day give 4 times better results?
Wrong! Many people make this mistake. I did before I knew any better.
The truth is, severe calorie deficits screw up your physiology. That’s why almost all low-cal dieters regain the lost pounds when they stop the program… and most often gain some more.
As a result, your metabolism will lower to prevent you from losing weight. This means that as soon as you come off your diet, your body will store as much food as possible for the next starvation.
It is essential to eat according to a calorie target fine-tuned for your body, situation and goals.
Severe Calorie restriction that gives you the metabolism of a 90-year-old lady
Thus far, we’ve discussed calories. Calorie intake is a crucial factor in fat loss, but it isn’t the only one. In fact, when most people say they want to lose weight, what they really mean is that they want to improve their health and look better.
The thing is, when you want to accomplish feats, such as losing weight or body fat, do not focus on weight loss. Instead, set your sights on fat loss. This is because losing weight will not necessarily improve health and appearance, but losing fat will.
Now, when it comes to losing weight, calories remain a crucial element. But what is just as important is your macro consumption. In other words, the amount of protein, carbs, and fat you consume will have a huge impact on how your body responds to the meals you eat.
For instance, if you consume too many carbs, it’ll be hard to lose fat even when in a calorie deficit. This is because carbs spike insulin levels, which blocks the release of fat from your fat cells. So if your cells can’t release fat, your body won’t be able to burn off the excess.
Insulin is just one example of why macro tracking is crucial for fat loss. If you want to triple your fat loss, then I’ll show you how to set up your macros in a minute.
This eating style is very satiating, and it’s easy to follow. You probably wouldn’t even know that you were on a diet, if it weren’t for the fact that you are losing fat so quickly.
Following an unrealistic, overly restrictive diet
Willpower works just like a battery. You have a limited amount of it, and you burn through it when you eat unhealthy foods. That’s why very restrictive diets can cause you to experience cravings for more food, leading to binging – not what you want when trying to build your dream body.
However, that doesn’t give them the results they’re looking for. So, after a couple of weeks, they quit the diet and go back to eating what they were before.
While the results are great at first, dieters eventually run out of willpower. They bring Tupperware boxes packed with “healthy” meals wherever they go, but eventually their diets get tossed out the window.
The whole point of dieting is to reduce your calorie intake so that you can lose weight. But if you turn it into a “diet from hell” by banning certain foods, you’ll likely fail. You shouldn’t impose unnecessary restrictions on yourself or else they’ll just be a source of stress that makes you want to give up altogether.
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