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:
And what, Socrates, is the food of the soul? Surely, I said, knowledge is the food of the soul.
A lot of us pursue fat loss at some point in our fitness journey.
But what is body fat and what is it for?
Where does it come from?
And how do we lose it?
This article is all about understanding the answers to these questions.
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.
What is destructive is impatience, haste, expecting too much too fast.
In fitness, expectations can make or break your motivation.
When my clients want to embark on a fat loss or muscle-building diet, I like to give them an overview of the changes they might experience, especially in the first few weeks.
When something unexpected happens, or when they encounter their first bump in the road, they feel much more confident if I told them beforehand that this was a possibility.
In this article, I’m going to cover what could happen in your first few weeks of dieting for fat loss.
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.
A personal trainer who likes bodybuilding, superheroes, and bread.
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