Millions of people are working out every day in the gym in the hopes of losing fat, but with less than stellar results. If you are one of these people, it’s very likely you are doing some of the mistakes that we’ll go over in this article.
The majority of us spend countless years training in order to get slimmer and get rid of the extra body fat, but mostly in vain. Our weight fluctuates a lot and we can’t seem to maintain a steady weight. We can’t even maintain the target weight we have achieved after a prolonged fat-loss period and get back the lost pounds almost instantly. That is mostly due to us being undisciplined and inconsistent in regards to our food choices. Our motivation and enthusiasm to lose the extra fat can quickly fade away leading to unaccomplished New Year’s resolutions and disappointment. Fat-loss might be an universal goal for all people getting into fitness, but it is most certainly not an easy one.
If you’ve still been struggling to lose fat all these years and haven’t had much of a result, chances are you making some or all of the mistakes below. We are here to point out those mistakes and get you back on the path to getting your ideal physique.
Mistake #1 You simply eat too much
This might have given you a ‘duh’ moment, but it bears repeating since the majority of people have absolutely no clue as to how much calories they are consuming per day. A perfect example would be ordering a salad. Salad is healthy and nutritious, right? It is, but did you stop to consider how many calories might be in that salad? Some salads can pack 500-600 calories without you realizing it. Where do all those calories came from, you might ask. Well, what about the various dressings, sauces, ketchup and all kinds of oils. These products add up a significant amount of calories. This is especially true for those who eat don’t cook regularly, but dine in restaurants.
The simplest explanation on how to lose weight is simply eating fewer calories than you actually burn calories throughout the day. However, this explanation vastly simplifies the process, much to the detriment of those who have taken up the advice. That means that, hypothetically, this methodology would work if you consumed, for example, 1600 calories coming from cheesecake alone per day and burned 1800. But the human body doesn’t work that way. The type of macronutrients those calories come from is vital. For example, getting all your calories from carbohydrates won’t help you reach your weight-loss goals. The body needs a healthy ratio of protein, carbs and healthy fats in order to burn fat and build muscle.
The majority of people respond great to 40/40/20 ratio of proteins, carbs and fats respectively. When all your daily calories come from this ratio of macronutrients you will have created a base upon which you can start your fat-loss pursuit. This doesn’t mean that the ratio will apply to all body types and goals, it simply means that most people would benefit from it. It’s up to you to do the necessary research and find what ratio works best for you. Lots of people would need to drop their carb intake substantially in order to burn fat. In that case, you would need to make sure that you increase your fat consumption for at least a slight amount so that your body can use an alternative fuel for energy.
Mistake #2 You don’t consume enough protein
We all know that protein is the key nutrient when it comes to building and repairing muscle tissue. However, it appears it does more than that. A study published in “Journal of nutrition” followed two groups of overweight women who ingested the same amount of calories. One of the groups consumed twice as much protein as the other, and the group that did, lost a lot more weight than the group who didn’t consume much protein.
Protein is very satiating and helps you feel less hungry, which in turn makes you eat a lot less during the day. Being on diets rich in protein has been proven to have positive effects on blood lipids’ levels, glucose levels and muscle-to-fat ratio.
Even though protein is a great macronutrient for losing fat, simply adding some protein shakes into your diet is not going to cut it. To be able to lose fat at a consistent rate you would need discipline and dedication to a sound diet plan. The thing to remember is: always include high-protein foods in every meal throughout the day, whilst keeping the carbs moderate to low, and you will see results a lot faster.
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