Top 5 Fat Loss Mistakes

 

Are you aware that the balance of fat in our bodies plays a crucial role in our overall health? Excess fat tissue secretes inflammatory cytokines, which can significantly elevate the risk of various diseases and lead to feelings of chronic fatigue. On the other hand, having too little fat isn't beneficial either. This post will guide you through some common mistakes that could lead to an unhealthy fat balance, and how to avoid them.

Mistake #1: Less Than 5 Servings Veggies/Fruits per Day

If it seems like an insurmountable task, you’re not alone! But the truth is … research shows if you simply increase fiber from the standard intake (12 g per day), to what’s usually more optimal for health (40 g per day) you’ll likely lose about 8 lbs in 3 months!  

A recent study finds it takes 5 servings of veggies and fruits per day to minimize disease risk and maintain healthy metabolism. How crazy is it that most Americans only eat 2 servings per day! Accordingly, most Americans suffer from chronic diseases and struggle with obesity.

Mistake #2: Not Eating At Least 1 Serving of Protein with Each Meal

Amino acids in protein are the building blocks of muscle. Muscle tissue is like a Mercedes – costly to build and maintain – which works in favor of those trying to shed fat! The more muscle you have, the more calories you burn by just sitting on your butt, doing nothing!

Protein helps you feel satiated (fuller) which prevents overeating. Plus, protein has a high “Thermic Effect of Food,” meaning your body burns more calories just in the digestion process! For example, you’ll burn 25 calories just to digest 100 calories of chicken, but only burn 5 calories to digest 100 calories of sugar.

Mistake #3: Consistent Caloric Deficits of More Than 500 Calories Per Day

We want a slight caloric deficit of about 500 calories per day or less! This tends to be the sweet spot to sustain weight loss, and minimize muscle loss.

Studies show losing weight too quickly almost always backfires; 95% of diets fail due to caloric deficits of more than 500 calories per day. A recent review of all the scientific literature finds that more than 80% of weight loss is regained within 5 years. 

This should be a wake-up call that the way we’ve been taught to diet is totally wrong and ineffective! 

If you’re losing more than 1% of your body weight per week – I’ve got (bad) news for you! You’re losing mostly MUSCLE, and little FAT! You also may be crashing key fat burning hormones like thyroid hormone and leptin. 

Mistake #4: Going by General Recommendations Not Tailored to your Bio-Individuality

It's important to remember that while general health advice can indeed be beneficial, it may not be suitable for everyone. Each person's body and circumstances are unique - factors such as age, gender, genetic predisposition, lifestyle, and personal health history can significantly influence how an individual reacts to certain diets or exercise regimens.

This is where the concept of bio-individuality comes into play. Bio-individuality refers to the idea that each of us has unique food and lifestyle needs. So one person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run.

Therefore, when designing a diet or fitness plan, it's essential to consider your unique physiological and psychological factors. This will help ensure that the plan is tailored to your specific needs and can therefore yield the best results.

Remember, there is no one-size-fits-all approach to health and wellness. It's all about finding what works best for you as an individual, and this often requires a bit of trial and error, ongoing adjustments, and potentially professional guidance.

Mistake #5: Fasting or Skipping Meals During Times When You’re Stressed

If life is coming at you from all angles and sides… your adrenal glands are likely to increase the production of cortisol – the “stress hormone” that has a bad rep for burning through muscle and building bulging bellies.

To protect our muscles during this time, we need protein! Plus, food (especially carbs) blunts the cortisol response. This is why Intermittent Fasting and ketosis don’t work well when you’re stressed. Research shows fasting during an intense workout (which spikes cortisol) is not optimal!