Tackling plateaus is what clueless people on the internet do instead of tracking, reviewing, and deciding. Wrestling with plateaus is what people do instead of waiting.
You know that you need a caloric deficit to lose fat and you have done the math to work out your starting calories.
Fast forward a few weeks: You’ve been dieting hardcore and you’ve seen some losses… but now it looks like you’ve hit a plateau.
Well then, time to lower calories.
Wait a second! Is this really your best option?
It’s true: When fat loss plateaus, increasing the calories you burn or reducing the calories you eat will help you kickstart the process again.
However, opting to lower calories as soon as the weight on the scale stops moving might be overkill. So, in this article, I’m going to cover:
More often than not, these tweaks will help my clients see a change without touching their food.
So strap in and let’s get into it.
Winning a trophy is not as difficult as defending it.
Regular readers of this blog will already know that fat loss requires a caloric deficit.
In most cases, if you are not seeing any fat loss, the reason is that you are not in a deficit. And yet, what if you have been dieting for some time and you have seen results, but they have just stopped coming?
Maybe the solution is not to diet harder, lower calories, and increase activity levels, even though this can sometimes be a viable strategy to get out of a plateau.
Maybe this time the solution is – gasp! – to take a break from the diet and enter a maintenance phase. Counterintuitive much? Hear me out.
In this article, I will do my best to cover:
Successful weight loss takes programming, not willpower.
“How can I stay full on my diet?”
In this article, I am going to do a deep dive into this topic.
First of all, a hard pill to swallow: Tips can help make you feel full for longer, but they will not completely stop the hunger.
The thing is, being hungry is your body’s natural response to a caloric deficit. When there isn’t enough energy coming in, the body triggers the release of hunger hormones, which in turn generate a desire for food.
Your body is trying to keep you alive. This simply happens to be very inconvenient when you are trying to stick to a fat loss diet.
So being hungry is an expected consequence of dieting, not the end of the world.
If you understand that some hunger is part of the process and that food will always be there, dealing with it mentally can become much easier.
That said, there are indeed food choices we can make and behaviours we can adapt in order to reduce the discomfort of an empty belly. Let’s get into them.
By failing to prepare, you are preparing to fail.
In my article on how to design your own diet, I outlined the steps to calculating the caloric deficit one may need as a starting point for their fat loss diet.
In this week’s piece, I aim to talk about reverse dieting, a strategy that originally became popular among bodybuilders following a physique competition.
Now reverse dieting is also recognised as a helpful method to bring calories back to maintenance after a fat loss phase. Furthermore, it can potentially aid in producing further fat loss in the future.
Does any of the scenarios above resonate with you?
Then reverse dieting might be a good fit.
Sorry, there’s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.
What’s the best diet? If you have read my content for any length of time, you might remember that, in simple terms, a good diet to gain muscle involves a caloric surplus, whereas a good diet to lose fat involves a caloric deficit.
Any diet can be great as long as it accomplishes either task, depending on your goal.
A more effective question would be: What’s the best diet for you?
In this article, I am going to outline some benefits and downsides of three of the current most popular dieting approaches, so that, if you are considering any of these, you can make an informed decision.
The dieting strategies I will touch upon include:
I would like to clarify that perhaps none of these methods will be appropriate for you in the long term. In fact, I would rarely implement them with my own clients.
However, these diet trends still exist, and I thought that writing this post instead of ignoring their popularity might help people realise that none of these are “special” or in any way superior to others.
When it comes to a long-term way of eating, these are signs that the particular diet you are thinking of will work for you:
A personal trainer who likes bodybuilding, superheroes, and bread.
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