How to lose stubborn belly fat - avoid these common mistakes!
1️⃣ CALORIES
❌ Stop cutting calories in half to lose weight. It is unnecessary and will only risk a fast decrease in your metabolism, making feasibility harder!
✅ A deficit should be around 15-20% of your current maintenance. I also recommend including Diet Breaks (staying in 1-2 week periods on your maintenance) to give yourself mentally and physically a break from the deficit. This allows you to really stick to your diet long term = stubborn areas can start to „melt“.
2️⃣ SUGAR
❌ When someone wants to quit sugar, my brain gets itchy. It doesn’t solve the problem! After quitting sugar for a while you still don’t know how to include little treats into your diet without overeating. You’re basically „training“ the wrong thing if it is your goal to maintain your weight long-term.
✅ Eat your favorite chocolate cake or whatever you might like occasionally. Incorporate those things while being in a deficit. This is how you learn to eat those foods in moderation, not by extremes.
3️⃣ CARDIO
❌ Cardio is not required for fat loss and achieving a „toned“ body. A lot of cardio can ramp up your hunger feeling for more calories than you have burned through it.
✅ Focus on strength training if you want to change your body composition. Feel free to integrate 1-2 cardio sessions or conditioning workouts. But don’t add a ton of cardio to burn fat. Most important is that you are in a caloric deficit, which is easiest to be ensured by measuring your calorie intake.
4️⃣ CHEAT DAYS
❌ Cheat days are the best way to develop an eating disorder. Cheat days and very restrictive days train your brain in black-or-white thinking. It also promotes overeating, which can quickly destroy your deficit when looking at average consumed calories.
✅ Allow yourself some unprocessed or even ultra-processed foods like cake, chocolate, etc., every day. By allowing yourself to integrate those foods, your cravings for them will decrease. I recommend eating 80% of your calories from unprocessed foods to ensure satiety and 20% of „soul food“.
5️⃣ CARBS
❌ I thought we were done with that, but I still see people cutting carbs for no reason. Look, some restrictions have a purpose and make sense (e.g., calories in a moderate way, food restrictions for ethical, moral, or allergy reasons). However, some restrictions don’t make sense and don’t fulfill your purpose of losing weight. Being in a deficit is the essential factor for losing body fat. Technically, these calories could come from carbs only, and you would lose weight. This is not a recommendation of mine since we should also integrate proteins and healthy fats, but it just goes to show that carbs are not making you fat or losing weight. The opposite could happen when eating on a low-carb diet because your body is stressed and trying to conserve energy.
✅ Eat according to a balanced macro intake. You can shift carbs and fats a little bit based on what you desire most but don’t cut any of them out of your diet.
Suppose you do all these five aspects correctly; well, then, you should see good progress in the next weeks and months.☺️
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