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Remember that time you started a diet, and everything was going great? You were eating all the right things, working out hard, and seeing results.
And then... you hit a wall.
Suddenly, your progress came to a halt, and no matter what you tried, you couldn't seem to break through.
It's easy to blame yourself in those situations, but there are actually a few things you should consider before starting your next diet.
In this blog post, we'll explore some of those important factors, so without further ado, let’s dive straight in!
#1 The Deficit
We’ve heard it many times - Someone goes on a diet only to have 12 weeks of torture and little to no results.
What comes after that is usually the phrase, “Man, I busted my butt on this diet for three months straight and only lost 2 lbs. It even turns out this was just water!”
And well, when we talk about diets, it’s not just about how consistent you are, but about the underlying, fundamental principles of a weight loss diet.
If you want to lose weight, the first and most important thing is creating a caloric deficit.
That is, consuming fewer calories than your body needs to maintain its weight.
If you don’t have that checked, it doesn’t matter if you do fasting, keto, vegan, or carnivore - You won’t lose weight.
#2 Sustainability
Now, certainly, though losing weight means ‘looking better’ for us, the body thinks differently.
For the body, weight loss equals starvation, and therefore, it will do everything in its power to get back to normal.
You’ll feel lethargic. You won’t have energy. You’ll have cravings. You might even be hungry all the time.
However, you must find a sustainable way of dieting that minimizes all of those and allows you to still have energy for all your activities and errands while not thinking about food all the time.
The first thing towards achieving this is to establish a moderate caloric deficit of up to 500 calories per day.
This will ensure that you are still getting enough energy to provide your body with everything it needs to maintain healthy functioning and regulate cravings.
The second thing is…
#3 Protein & Fats!
The persistent hunger and rush of cravings is something many of us experience, even out of a diet.
But on a diet, it is even more prominent, meaning that one of the best ways to make a diet sustainable is to find a way to regulate appetite and cravings.
In other words, your goal is to be constantly satiated to the best extent possible, so the body won’t look for more food.
How can you do that? Well, by consuming sufficient, quality protein & fats!
Protein and fats are the two most satiating macronutrients we get from foods.
However, there is one underdog food that has the HIGHEST satiety index amongst all foods - Potatoes!
So hey, next time you decide to start losing weight, have a steak & potatoes for breakfast and see how long that will keep you satiated!
#4 Don’t Forget Carbs
Nowadays, carbohydrates are often demonized because misinformation has led people to believe that carbohydrates are the primary reason for weight gain.
And while that isn’t true, there is the fact that carbs are also the PERFECT source for training activity.
Not only that, but carbohydrates are also the preferred energy source for the brain, as well.
#5 Do Resistance Training
With the above said in mind, one should also consider resistance training while losing weight (fueled with carbs;)
Why? Because when losing weight, we lose not just fat but also muscle mass, which may ultimately lead to a skinny fat rather than an aesthetically sculpted physique.
So first off, resistance training will allow you to retain your muscle mass, and second, it will give you a major boost towards the ultimate goal of weight loss - Looking better.
Not to mention the benefits resistance training has for your mind and overall performance…
Final Thoughts
So, there you have it - If you’re starting a diet, you have to make sure that you are in a sustainable caloric deficit that still provides you with all the energy you need daily!
Remember, if a certain diet plan feels like torture, it’s time to change things up.
You MUST be able to adhere to your plan and stick to it in the long term because this is what brings the best results.
-Coach Chad
P.S.
If you need assistance in starting a nutritional plan and fitness program, please reach out to me. I would love the opportunity to help you.
IG @chad_arterburn FB @Chad Arterburn
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