5 Diet Mistakes MAKING YOU FATTER
So you made up your mind you’re doing a diet. You do some research and you get a whole bunch of what you think is great diet advice. A few weeks go by you lose some weight, you plateau, and you gain it back. Sound familiar? Well, that’s not the way that it has to be. In today’s video, I’ll be discussing the 5 worst diet mistakes for weight loss and fat loss. These are in no particular order, in fact, I think the 5th mistake is actually the biggest mistake of all. By avoiding these common mistakes you increase the chances that your diet plan and your weight loss plan turns out extremely successful.
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The First mistake is one that we’ve all heard of before. going from 0 to 100 by cutting calories too drastically. This is one of the most common mistakes preventing people from burning fat and keeping it off. People will all too often go from eating whatever they want to a very restrictive diet plan. Now the problem with this isn’t the nonsense that you typically hear about your metabolism shutting down. Reducing calories by as much as 40 to 45 percent from maintenance will make you lose weight very fast. And yes your metabolism will slow down but your metabolism will also slow down no matter what diet plan you do even if you were to do the most perfect and balanced diet plan in the world.
In order to prevent starvation your body naturally will respond to any diet plan by slowing your metabolism down. Even if you reduce your calories by 500 a day your metabolism will still slow down. And then when you end the diet plan and resume eating normally as we’ve seen in the Minnesota starvation study your metabolism goes right back to normal levels. The problem with very restrictive dieting models is that they’re unsustainable for the long run and eventually your bodies starvation mechanisms will take over and cause a round of binge eating. The binge eating is what makes you gain the weight back and sometimes even more weight than you originally lost. Its not a slow metabolism it’s binge eating and what’s interesting is that some studies identify that your body will continue sending you impulses to binge eat long after a diets over, again due to natural starvation mechanisms. The solution is typically to avoid restrictive diets at all costs.
However the problem is not the restrictive diet. You can lose a lot of weight fast with a more restrictive dieting model and then transition to a more flexible dieting model with no problems at all. Therefore the solution is to have a long-term plan. Even if that long-term plan has a couple weeks of being restrictive it’s fine as long as you eventually transition to something that’s more applicable for the rest of your life. Any aggressive fat loss plan should have a limit of around four to six weeks before you transition.
The second worst mistake is when you transition to that more long-term diet plan you cut out certain food groups. For example you cut out all carbs or all fats and you believe that you’re going to be able to stick to that for the rest of your life. When you tell yourself not to think of a purple elephant what’s the first thing that you think of? Even though a restrictive diet approach can work very well over a set period of time like 4 to 6 weeks it’s not going to be effective to restrict certain food groups for the rest of your life because it’s only going to make you crave those food groups even more eventually leading to a binge. And when you do binge due to the fact that you know that you’re not allowed to eat that certain food it makes you eat a lot more of it in one sitting because you know you’re going to go right back to being deprived of that particular restricted food. Also By cutting out certain food groups especially a macronutrient like fat your hormone levels can be affected negatively which can make it very hard to lose weight and to feel normal.
The next biggest mistake is falling for so-called diet foods or Health Foods. I was just talking to a client the other day and she was talking about how she snacks on protein bars throughout the day. These protein bars were sometimes adding 600 extra completely unnecessary calories per day. Then you also have people drinking protein shakes throughout the day. Whey protein is very insulinogenic. This is great right after your workout because you want an insulin spike after a workout to shuttle the protein from your bloodstream into the cells. However, having a whey protein shake randomly throughout the day will result in the same spike to your insulin levels but the protein will most likely be converted to glucose and stored away. Now, guys I’m talking about protein powders and protein bars.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org