Avoiding some common mistakes will make your fat loss easier and faster. The times we´re living now where we have so much information at our hands we get confused on what´s right and what´s wrong, there are many experts with big promises and it´s hard to decide whom to trust, it´s normal to make mistakes, but knowing what you are doing wrong is not always that simple.
The first and biggest mistake is trying to lose weight fast, it´s not healthy and will lead to negative long term damage. Following traditional low calorie diets is a big mistake, the industry and fitness expert took advantage of people wanting to lose weight fast making big promises that will deliver amazing results in short time without making health a priority.
Another mistake people make is focusing only on calories or points and not paying attention to macro and micronutrients. For many people it all comes down to calories, eat less-move more to less weight and eat more to gain muscle. Getting lean is more complex than just calories. Macronutrient ratios are an important factor to consider for your health and for achieving a fitness goal, not all calories are equal, knowing how to set macro nutrient ratios and making sure that micronutrients are also set in the right amounts for your goal and your health is more important than focusing on calories.
Losing weight without considering body composition, people that is not so familiar with training, nutrition and fitness in general won´t consider relevant body composition, the amount of fat and muscle they have which make a big difference at how your body looks and how healthy you are. This is a common mistake I see, people want to lose weight and don´t consider fat and muscle, they just want to see the number on the scale going down.
It´s so important to set any fitness goal as improving your body composition meaning reducing body fat and increasing muscle mass, this does not means you need to gain a ton of muscle and look like bodybuilders. For beginners when they start exercising and doing resistant and cardio exercise with the right diet they can lose fat and gain muscle at the same time, if they´re only using the scale to measure their progress they lose motivation because they may not lose any pound but they´re not considering how their body composition changed.
Improving body composition and losing fat can get very complex, hormones play an important role on whether you lose fat or you hit a plateau if you only consider calories you are not paying attention at your hormones and this can stop your progress, if insulin and cortisol are high it´s harder to burn fat, if growth hormone is low your body can´t build or maintain muscle, if leptin and ghrelin are out of balance you´ll over eat and those extra calories can come from unhealthy food thanks to the increase on cravings for simple carbohydrates.
When trying to lose weight, you must consider it as a lifestyle change, slow and steady always wins. You can change your body and your life completely in 6 months to a year, 6 months is a small period of time to change your body and to live healthier.
Stop trying to lose weight fast, and stop following low calorie diets that fail long-term. Focus on making changes to your lifestyle, start creating good habits that will lead to the physique you want, living healthy and happy.
Following a healthy nutrition program based on fresh foods, doing resistance training to maintain and build muscle and adding some cardio to help you lose fat faster, getting enough good quality sleep every night, lowering stress with breathing techniques and getting the right mindset through meditation is what´s going to make it possible for you to get in your best shape and sustain.
Not getting enough good quality sleep is another problem that can block your results, getting at least 6 hours of good quality sleep every night is necessary. Your body recovers and lose fat while sleeping, most of the job is done while you sleep so if you want the best results possible you need to make sure that you´re getting through all phases of sleep for a couple times.
Stress also impacts our results, if you have chronic stress you won´t get the best results, your body can´t recover properly if it´s always stressed out. In this case it´s more important for it to stay alert and keep you safe instead of recovering and burning fat, you also need to consider that fat loss is not a priority for your body this is why you need to force it to a certain point without causing damage, the way to force it is through exercise and nutrition by eating less and you let it recover through sleep and low stress levels.
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