Stunting your own fat loss
Weight loss is not an easy process on its own, but stalling your progress by going through wrong processes could mean you're standing in your own way. There's a chance you could be self-sabotaging the fat loss process without you even knowing it. Find out what all to look for, and how to fix these issues with these guidelines!
1 – Get in tune with your macros
As I’ve spoken about in my previous blogs, when it comes to your diet, you have to realise it's about more than just total calories. Once you know your target daily calorie intake you can start breaking things down into further ratios of protein, carbohydrates, and fat. Ensure you're getting enough protein, at the very minimum, aim to be getting at least one gram protein per pound of lean body weight. Getting enough protein in your body will also help you feel more full for longer, making it easier to stick to your calorie target.
2 – Don’t go crazy with cardio
Now on to the cardio element of training, don't overdo it with steady state, some people spend hours every day which isn't necessary. If burning fat is your goal, which I'm sure it if you reading this article then shorter, high intense, interval cardio sessions (HIIT) are the new in way to go. This is because any cardiovascular activity performed in a high-intensity interval fashion has been proven to burn more calories. Meaning you ultimately getting rid of more fat in less time.
3 – Fearing Fats
By incorporating the proper types of fats into your diet (Essentials fats) can play a huge role in keeping you full as well. Your body needs a decent amount of essential fat in its diet in order to help keep it functioning. From a biochemical level, low-fat diets don't make sense. They don't condition your body to be efficient at burning fat. Lower-fat diets can also have negative impacts on adipokines which impact fat loss. Adipokines are hormones released specifically from your fat cells. Adiponectin which is a by product of Adipokines, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite.
4 – Smothering everything in sauce
One of the biggest problems is smothering everything you eat in sauce. Sauces are full of sugars and non essential fats. Whether you have the best of intentions eating healthy food but you smothering it in a heaps of sauce, it changes the nutritional value of the meal entirely. You need to flavour your food, so opt for herbs and spices.
5 – Starving yourself!
Cutting your calories isn't always equivalent to cutting fat, especially if you cut too drastically from the very beginning. If your calories are too low your body could go into starvation mode and halt any progress. It is best to go slow and steady when it comes to losing weight to get a healthy body. Drastic measures such as starving yourself to lose weight can result in health issues.
If you need help with meal/training plans or advice about personalized diets, nutrition plans, ab workouts, flexible dieting advice, visit the link https://ryanspiteri.com/meal-training-plans/ or email me at [email protected]