I have always been overweight since I was young going from yoyo dieting to binge eating and never figured out a solution. So far this time of my life has been the most sustainable period of losing weight and keep it off, which feels awesome.
1.1. To put it simple if your goal is to lose body fat percentage you should create a calorie deficit within your body, which is achieved through burning more calories than you consume.Your body fat is just a stored form of energy. If you create a calorie deficit, you are burning more calories through your diet and workout, you will force your body to tap into the excess fat stores in order to get a source of energy. It can feel hard at times being in a calorie deficit, because you don't have as much energy, but you will get used to it.
2.A general guideline to lose as much fat in a safe, healthy and longterm way is 15-20% below your maintenance level. Your calorie maintenance level is the amount of calories you need on a daily basis to maintain your weight right now. This caloric intake will help you lose 0,5 kg-1 kg per week of pure body fat while you are protecting your lean gains, you don't compromise your hunger, and you're able to get the best workout while losing weight at a healthy way.
3.I don't like the term cheat days/cheat meals, because it has a negative connotation. When you work hard, following your diet 90% of the time, I think the 10% procent of the time you can indulge in something you like and not part of your diet. To me it's called free meal, which is associated with good feelings and something you look forward to and motivates you to keep going. Not something you have to feel bad about.
- You can't spot reduce. You're probably a man struggling with figuring out how to lose weight in your face and belly fat. Spot reduction in itself is not possible and you need to lose weight from your whole body to reduce fat in your face. As you remain in a calorie deficit through a combination of exercise and proper nutrition, you will lose weight all over your body.
5.Eating more protein every meal is going to help you feel full longer as well increasing your muscle mass and reduce hunger levels. I make sure to have my protein as high as 40-45 when creating meal plans as it reduces hunger when trying to lose weight. Also it helps you reduce your cravings and desire for eating snacks late at night when no one is watching you.Another great benefit is that high protein diets boost your metabolism and increase the number of calories you burn everyday
6.The best time to do cardio is after doing weights. Using cardio post workout is great, because you still have mental focus and muscular energy to complete your cardio session with enough intensity. If you already trained your ass off using compound movements and isolation movements for 1 hour, stick to a short cardio workout of 20-30 min to preserve your energy for the rest of the day. By doing this you will always workout with the weights 100% of doing your cardio with total focus. Cardio is a tool to help you burn calories and lose weight faster, so you need focus to do that.
- There are no foods that are healthy and unhealthy. You start with your diet and think there are certain mandatory foods you need in your fat loss diet. Long term you'll rip your plan and go back to your old eating habits. Your body does not view your diet in the matter of individual food items. It only seems the total amount of calories, protein, carbs, fats, vitamins, minerals, fibers and so many things. If you love turkey, chicken and eggs, stick them that instead.
Hope these insights hoped you. These are my biggest take aways from losing 40 pounds the last 5 months.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1ebojqm/i_lost_over_40_pounds_the_last_5_months_and_here/
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