So even though this is my 8th week of “cutting” you suggest i still stay in a deficit longer? even though i haven’t been perfect with my targets I’ve still been in a deficit so i don’t know how much longer i should keep going before damaging my metabolism.
I’m not disputing that genetics are important. Metabolisms can differ a bit, and body fat, lean mass, etc. have an effect, as well. Plus, some people’s metabolisms are generally more adaptive. Some people are insulin resistant, but the vast majority will do better with more carbs if they’re lifting weights. Of course, some people respond better to training, as well. The fact remains that you have to consume fewer calories than you burn in order to lose weight.
No matter how much or how well you exercise, all your efforts may come to naught if you’re still eating processed foods, too many carbohydrates, and the wrong kinds of fat. Eating right is key for any kind of weight loss success, and it’s downright crucial when you’re trying to get rid of visceral fat around your internal organs. As noted in the featured article:2
Pay attention to your portion sizes. Even healthy choices can become unhealthy if you’re eating too much. If you’re trying to lose belly fat, stick to smaller portion sizes. Try measuring your portions to make sure you’re being consistent.
It’s true that eating at a caloric deficit downregulates your metabolism, but you don’t need to worry about starvation mode. I don’t recommend eating below your BMR, so there does come a point where increasing activity is more practical than lowering calories. Here’s how to speed up your metabolism: https://www.muscleforlife.com/how-to-speed-up-metabolism/
That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And because your body builds muscle while you snooze, getting zzz’s equals better muscle tone.
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Hi Amber! Thanks so much for the reply. You are so very right. I want so much to just feel good in my own skin. Having reached a body I never thought possible it’s eye opening to realize I still see the things that need “fixing” instead of how far I’ve come. It all comes down to validation I suppose. We’re all looking for it. I am going to look up the Jen now. Always welcome new input and direction. I’ve heard it for years that fitness can become an addiction. I get it now. There’s ALWAYS room to improve. But to your point…at what point do we say enough? Thanks again for the response. Feels good to share 😉
Math is incorrect, as pointed out by Stan. You can lose weight as long as you’re in a deficit. For best results and body composition, I highly recommend that you reconsider. There are too many benefits of weight lifting to pass it up.
Perfect!! You already achieved a very good goal, that motivates me. I will do the same by going from 20%bf to at least 9%bf. I will try to do it till july, then after summer a little bulk but I don’t want to have a hard time cutting again, so maybe as you I’ll try not to go so far according to bf% while bulking.
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Why It Beats Bloat: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should—topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.
Natural yoghurt is rich in protein and makes an excellent snack. Just add a little honey, fruit or granola. Yoghurt contains lactobacillus bacteria, which are the “good” bacteria that improves intestinal function and nutrient absorption and reduces bloating. Furthermore, yogurt can help you not just reduce bloating, but also belly fat. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass. Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day.
Omega 3 fatty acids are lauded with such attractive qualities as delaying ageing and fighting degenerative diseases. However, it’s less well known that eating fatty fish is also excellent for weight loss (when accompanied by a balanced diet and regular exercise, of course). Foods such as mackerel and herring are high in protein and ‘good fats’ that help to break down some of the more dangerous fats in your body. Try to eat fish twice or thrice a week.
No one likes carrying around extra belly fat. No one. But, what you eat — and not so much the number of crunches you can do, determines the size of your belly. If you are looking to get toned in the middle, do yourself a favour and start incorporating these fat burning veggies! These vegetables are high in minerals, vitamins and in many cases fiber. Read the list, then head to the supermarket!
Naturally sweet recipes in Zero Belly Diet were the key to test panelist Isabel Fiolek’s dramatic 13-pound weight loss. “I happen to have a big sugar addiction,” Isabel admits, “But the recipes have been surprisingly satisfying for my sweet tooth.” Isabel also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she’d dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent.
Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been stated by certain obesity researchers that “Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity.” (5)
Your articles are great. I agree with all you have said. I started my amazing journey in late September last year and am still going. I always excersize in a fasted state. Im 2hrs on the treadmill walking with 3-4min sprints every 8mins or so. I only eat 1 cucumber,1 avocado and a celery soup each day. I just made up my own diet and it worked for me. Ive lost 40kg. Just about to start weight training though so will have to change my diet now. I dont seem to have lost much muscle mass so far but this is the first week I have felt tired so Im thinking that could be a sign. I had been researching cosmetic surgeons for excess skin, but now I think I will see what I can achieve on my own first. Wish me luck. Poppy
Did you know Dr. Jade has an ebook on Belly Fat? He collaborated with Dr. Ray Hinish to put his entire clinical experience on belly fat into a complete system. If you want more on the details presented in this blog plus a ton more. Hit the access button for more.
Just because you may not have access to open water—and a crew team—doesn’t mean you can’t work this fat-blasting cardio workout into your go-to gym routine. (If you do have a pool, try this total-body pool workout.) Not only does rowing get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back that you may not be used to using, which “surprises” your body and helps you increase muscle, says Penfold. She recommends this belly fat-blasting circuit, which is great for beginners and pros alike: Begin with 20 seconds of rowing followed by 10 seconds of rest, and look at how many meters you traveled in that time. (Don’t get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you’re finished with this 4-minute circuit, row a fast 500 meters and note how long it takes you. “That’s the number you’ll want to match or beat during your next rowing session,” says Penfold.
You don’t need more than 1 to 1.2 grams of protein per pound of body weight to maintain lean mass so long as your calorie deficit isn’t too large and you’re weightlifting at least a few times per week (and training your entire body).
One of the quickest ways to cut a whole lot of calories out of your diet is to stop drinking calories. Go for just plain water or start drinking tea (a quick trip to TeaVana will open up a whole new world of scrummy beverage choices for you – treat yourself).