Unfortunately, the worst way to lose weight is the most common way.
Do not make the same mistakes that everyone makes!
Loss of muscle mass…
Extreme hunger attacks…
Slow metabolism …
All these are the symptoms that you will go through if you do the wrong things to lose body fat.
Celebrity trainers and more will tell you that they have the method that will lower your stomach in 30 days!
And who of us did not fall into these traps? Expecting that if I did the ____ program I would lose 15 kg within 30 days!
In the following article, I would like to share with you 5 steps to lose weight in the WORST possible way,
I’ll explain why it’s the WORST, and I’ll really help you understand what to do instead.
So let’s start with the first step…
Step 1: Cut too many calories
In order to lose weight very quickly, and not healthy, you need to cut your calories drastically.
How drastically do you ask?
When you feed your body in 70% less of the energy it burns in a day (creating a negative caloric balance of more than 30%)
The problems are beginning to emerge. The more calories you lose, the worse the consequences of it.
To get a clear picture of this:
A woman who weighs 65 kg and trains 3-5 exercises per week will burn between 1600-1700 calories per day.
If you eat less than 1,100 calories a day, you’ll get yourself into the “problem zone.”
A man who weighs 91 kg and trains 3-5 times a week will burn between 2500-2600 calories a day.
If this man ate less than 1900 calories per day, he would also enter the “problem zone”.
Many of these hunger diets will feed you 30-50% of the amount of energy you burn a day, which is considered a very sharp and even dangerous decline.
Why is it terrible, you ask?
After all, you lose weight very quickly!
A lot of the weight you get is water, which goes down very quickly.
When a person drops 3 kg a week, at least 50% to 75-80% of that is water.
And that weight can rise back within 1-2 days of excessive eating.
You also lose muscle, and the less you eat, the more muscle you lose.
The more you lose the muscle mass, you tend to get the more “skinny fat” look, your metabolism goes down, your bones become weaker, the risk of disease increases and from week to week you feel worse and worse. What’s more, your energy levels are low, you struggle with hunger attacks, and you get into more and more depression.
Maintain a negative balance of 20% (eating 80% of the energy your body burns a day) by dropping 0.5-1 kg per week of fat, this will keep your metabolism high, energy levels, Mental balance, and a better mood.
Step 2: Stay in a negative caloric balance FOR TOO LONG!
The longer you maintain a negative caloric balance over a longer period of time, the more weight you will lose.
But at the same time, you’ll get:
Lower metabolic rate
Loss of muscle mass
Your body gets into more stress
Your anabolic hormones are not doing their job optimally
I get a few people with emails telling me how much they lost weight and that their weight is stuck so long on the same weight and that they barely eat and if they eat a little more they are more likely to gain weight, which causes them to cut more calories or add more exercise / Aerobics and in both cases it only worsens the problem!
The right thing to do is always increase the calories and fix the metabolism.
I recommend that after 10-12 weeks of negative calorie balance, you add calories to your current weight level (eat 100% of the amount of energy your body burns each day) for 2-3 weeks.
This will cause your metabolism to go up again, hormone levels will improve, cortisol levels will drop, and your body will actually make a “Rest” before continuing your weight loss again.
Step 3: Do not eat enough protein
Low Protein Diet = Muscle Loss, Period!
In contrast, higher protein intake in the diet is much more effective in reducing body fat levels. Helps maintain muscle mass. Maintains a feeling of satiety and helps you avoid hunger attacks.
So how much protein do I need to eat, you ask?
Studies show that protein intake should account for up to 30% of your daily caloric intake, but even if you consume 40-50% it’s okay.
For most people, 2.2-2.6 grams of protein per kilo of body weight.
In case you were wondering whether eating high protein is dangerous to your kidneys, this myth has been refuted a long time go.
Step 4: Do not do any resistance training
Resistance training while losing weight keeps and even builds muscle mass!
This is why it must be included in any weight loss program, even if you are not looking to build muscle.
What you want is at least to preserve the muscle you have while you’re fat, so resistance training along with a negative calorie balance (and high protein) is a must.
Step 5: Do too much cardio
It’s true that cardio does help burn body fat, But it’s a serious mistake to do too much cardio a week when you try to lose body fat.
Why? There are two main reasons:
Your body is already under stress because it is in a negative calorie balance, it is easier to get into over-training when you try to lose weight and do too much cardio. Over-training can come in several ways, such as: fatigue, depression, weakened immune system, and more. Studies have shown that even more endurance training encourages “over-training”.
You will likely experience a drastic decrease in metabolism, which can continue long after the weight stops. A decrease in metabolism is one of the reasons why it is difficult for many people to maintain their new weight after losing quite a bit of weight and fat because their metabolism has decreased, so even if they try to go back to eating the way they eat, they gain weight. This is common when exercising too much, especially with cardio. Although cardio is an effective tool, doing too much, for a long time, is not the best way to lose fat. I recommend interval training, it’s shorter but much more effective. Personally, I do it between 1-2 times a week, and if I’m really want to get “hardcore” I’d do it 3 times.
What do you think of these mistakes?
If you have any question or something to add
Please respond below
Send me an email:
I would be happy to answer.
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