And how to fix them
So you've decided to “live healthy” and to put some extra efforts to shrink the stubborn belly fat and be the star on the beach this year.
But something's wrong and despite all your work, you are getting no results.
See what may be the causes that hinder your progress and what can you do to fix them.
And if all those thinking about what, when and how much to eat overwhelms you, don't worry! I can help you! Just check my personalised meal plan.
1. Starving yourself
It must be that simple ‒ to lose weight and burn fat, eat less and exercise more. But things aren't that easy-beesy.
Excessive calorie restriction will decrease your metabolism! If you pick a calorie deficit that is too great, your body will switch to a stress state, so you'll have elevated stress hormones. When that goes on for a prolonged period of time, your metabolism is going to shut down.
Instead of cutting too much calories in a s short period of time, try to cut them a bit every week. A caloric deficit about 10-15% below maintenance should be okay. In my meal plan your caloric needs and deficits are calculated precisely.
2. Not getting enough protein
Giving your body enough protein is crucial, especially if you're training. If you're training hard and serious, you need to get at least 1g of protein per pound of bodyweight. Ideally, we want to be in the 1.5g/lb. of bodyweight. Try to get your protein from good sources such as eggs and lean meats (chicken, fish, lean beef, etc.). If it's hard for you to eat that much, supplement with protein shakes to reach your protein requirement for the day.
3. Eating the wrong kind of carbs
Eating the right amounts of carbs is important, but what really makes the difference is the source of that carbs. They should come from sources like whole grains, legumes, certain fruits…
Stay away from simple carbohydrates and refined sugars. Instead eat complex carbohydrates which take more time for the body to break down and use, leading to a more even amount of energy rather than a spike. So, don`t reach out for that sexy doughnut, instead, check out what carb sources are included in my meal plan.
4. Skipping meals
You can't skip breakfast and lunch, pig out at dinner and expect to lose fat and get in your dream shape. You should eat three meals and two snacks a day. In my personal meal plan you'll have your breakfast, lunch and dinner plus 2 snacks. If you follow these simple reccomendations, I guarantee you will see results in your future.
5. Eliminating fats from your diet
Most people think in order to lose body fat, you must eliminate all the fat from their diet. But that's a huuuuge mistake! Dietary fat is used to build the outside lipid layer of the cells and produce hormones, allowing for better insulin sensitivity and higher metabolic rate. Yes, eat fat to lose fat!
6. Too much fruits
“An apple a day keeps the doctor away”.. Yeah, right, fruits are gift from God and you should implement them in your diet, but don`t overdo it. Fruit is high in the simple sugar fructose, which is the main reason why many people trying to lose weight or reduce their sugar intake remove it from their diet. Some fruits have more sugar than others.
Also, if you are a Smoothie lover, you should keep an eye on what and how much fruits you put in the blender. Yes, smoothies are healthy and delicious, but in most cases, they are rich in calories and sugar.
If you want to lose fat, eat fruits like grapefruit, berries, pineapple, apricot, green apple. They are high in enzymes that promote fat burning, improve insulin sensitivity and help you lose weight.