Believing that you can succeed this time is the most challenging part of losing weight. However, this is possible if you are willing to forego the standard weight loss challenges in favor of an alternative strategy.
As someone who has assisted in the weight loss of thousands of people, I can tell you that the three most essential factors in developing a successful fat loss plan have a starting point, creating a program that is sustainable (think easy over restrictive) and having guardrails to help you stay on track.
You have been given a steady dose of false information about what your body requires to function at its best.
Where Do I Start with Fat Loss?
Every one of the diets and programs that have proven effective in the past has one thing in common: they are long-term.
There is no "best" diet for losing weight. And because of diet culture, that's the most challenging concept to accept. Avoiding just one food will help you lose weight. That's a considerable exaggeration.
It makes no difference whether the culprit is carbohydrates, fats, wheat, dairy, gluten, sugar, late-night eating, or processed and packaged foods. It is not an educated guess. Yale researchers analyzed and compared a wide variety of diets, including those low in carbohydrates, fat, and glycemic index; those that are Mediterranean, mixed/balanced (DASH), Paleolithic, and vegan; and those that combine elements of these and other diets.
Fat Loss Diets: The 3 Rules You Must Follow
Creating a calorie deficit can be done in various ways, some of which we'll discuss below. That may not be easy, but ultimately it will set you free. You can keep eating your favorite foods like pasta and pizza.
Is it necessary to reduce your intake of these foods? Sure. It's a game-changer to realize that no one-size-fits-all approach exists for fat loss. According to research from the University of Alabama, people who lose fat and keep it off are more likely to adhere to diets that allow for some leeway.
Adjust Your Diet
Dropping body fat doesn't have to be a major hassle, but it does necessitate making some adjustments to your diet that lead to a caloric deficit.
Although many diets will have you believe that another barrier exists (such as carbohydrates and insulin, gluten and inflammation, or lectins and toxins), the scientific community has repeatedly shown that a calorie deficit is necessary for weight loss.
When you consume more calories than you burn, you gain weight. No matter where they come from, extra calories will be stored as fat if you overeat.
Prioritize Strength Training
That is correct. No matter how much time you spend in the gym, your diet will determine your success. This is because exercising does not result in a significant calorie deficit. On average, a person can burn between 180 and 266 calories during a 30-minute strength training session. And that's bad news because as you lose muscle, your metabolism slows, and your calorie burn drops. Due to this, it will be more challenging for you to maintain your weight loss.