One of your friends is throwing a lavish pool party in his home and has invited you to come, but you duck out of the invite. On the day of the pool party, you choose to sit home with popcorns to watch a movie on Netflix. Even though you wanted to join your friends, you felt embarrassed of your present physique.
Your days of munching on candy and no care attitude have slowly killed your confidence and when the occasion calls for you to wear swimwear; you make an excuse not to go. You are still young and giving up on fun is no excuse! Come on now! Pump yourself up to diet and exercise the smart way. This is your ultimate guide to begin a fat-loss diet using your smarts! On the count of three, begin!
What Are You Doing Wrong?
It’s probably not the first time you have began a diet. By now, you may have tried plenty of diet and exercise regimes with most of them working, but to a certain degree. In midway, your diet stopped working. You no longer lost weight as you did when you first began it. Your metabolism adjusted to your eating habits, sped up, and slowed down— Leaving you with unshed body fat.
Oh, and then your body begins to fight back thus further complicating things for you. Your hunger level goes through the roof, satiety reduces, and your body begins to force you to come back to your body-fat checkpoint. The body-fat checkpoint is your normal body fat level. This gave birth to the yo-yo diet plan where your body aims to become fatter, not leaner.
The Devastating Result
When this occurs, all your hard work of eating well-balanced meals, exercising daily, and remaining strict with your diet goes to waste. For months, you put yourself through the grueling process of avoiding temptations and motivating yourself to go to the gym, and all for what, to get back to your normal body-fat checkpoint.
Curse you metabolism for adopting every diet I ever tried! Is there a solution? Or should you go cry in a corner? There is no need to shed crocodile tears because there are two solutions to give your metabolism a kick.
Solution #1: Begin Your Diet the Smart Way
Your metabolism will try to adapt to every diet you throw at it, but with this fat-loss diet, you will leave it puzzled and defeated. Like most, you likely did not heed to how much calories you ate in a day. Instead, you used a more selective approach by eliminating certain food from your diet. However, that approach failed to work, and that’s why you are here reading this now. The approach you need to take is to count your calories, but first, get an understanding of how much your calorie intake should be in a day. Here’s what you need to do:
- Track your daily consumption of macronutrients for the following three next days. Macronutrients refer to the amount of grams of fats, carbs, and protein.
- Use any of the calorie counting applications available in the app store or on the internet.
- Number #1 Rule: Be honest about your calorie intake to create a caloric baseline.
- Once you have established a caloric baseline, you need to adjust it.
- For Example- Bodyweight (pounds) X 12= Calorie intake for that day.
Why did your metabolism adapted to your past dieting routines before? What did you do wrong? You began with a far lower bodyweight and times it by 12. This is exactly what led to your metabolism adapting to all of your previous diet plans.
A Brief Lesson on Calories
Your daily calorie intake (the number you come up with after the calculation) may not be suitable for you. If you feel tired and feel like you are not giving your all in the gym, your calories intake is too low and you may need to increase it.
The opposite of this also true. If you are not losing fat after a few days, you will need to lower your calorie intake for each day. Put all of this aside, as now, you have at least an idea of the number you should use to begin your fat-loss diet routine.
Solution #2: Add Calories into Your Diet Slowly
By now, you should be seeing results. If you are, you are ready to move on to the next part of the fat-loss diet—Gradually, increasing your calorie intake. Now, this does not mean you have the freedom to eat like Shaggy and Scooby-Doo and stuff your face with food.
You have to take it slow or you will kill your metabolism and your fat-loss diet for sure. By slowly increasing your calorie intake, your metabolism will come to life and speed up without increasing body fat. You might recall this method as reverse dieting.
How Slow is Slow?
In order to understand how slow you should go, you need to ask yourself the below questions:
- How low did your calorie intake get?
- What is your bodyweight multiplier towards the end of the fat-loss diet?
- How do you feel about your present calorie intake?
- How much gain in body fat are you comfortable with?
You can increase your calorie intake by two to ten percent each week or increase it by eating 200 to 300 calories each day, but only if your calorie intake had become extremely low towards the end of the fat-loss diet.
All there is left to do is for you to motivate yourself to stick to this diet because if you don’t, your metabolism will win. Following this fat-loss diet to the end will help you decrease your body fat in all the right places, thus enabling you to hit the beach or the pool with confidence. Do not quit, stick to it, and you will see results, and that’s a promise!
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Sohail has been searching diets and belly fat solutions for over a decade, and manage a pool of trained authors to write articles, which have helped thousands of readers to this date. He has CPD accredited Certificate in Nutrition for Weight Loss besides his MBA degree. He also owns this website, which he founded in 2013 to share his ideas and knowledge. Not to mention he has tried numerous supplements over the years and has an extensive and thorough knowledge on supplements. Besides spending time on his study, research and literature, Sohail loves swimming, gardening and travelling.