While so many popular diet emphasize adjust carbs or fat, studies have shown that, when protein is kept constant, neither a lower fat diet or a lower carb diet is really superior. It may be what you need to actually look leaner! #3: Adjust carbs and fat based on your workout routine and what you enjoy. So don’t fear getting “bulky” by adding in more protein. Studies have shown that not only can increasing protein lead to better fat loss results, even while in a calorie surplus, but increasing protein can also help you retain and even GAIN muscle while in a deficit.īy focusing on getting more protein with each meal, you can help yourself achieve better body composition while feeling full and fueled in part due to the higher thermic effect of protein, which helps increase energy expenditure and create that calorie deficit. While yes, weight loss in its simplest form is about calories in vs calories out, only focusing on a calorie deficit, can often lead to lackluster results. While conventional wisdom says to cut your maintenance calories by up to 500 per day to lose 1lbs per week (which is safe and sustainable weight loss), you may start with a more moderate deficit especially to start of only 250 calories.Įven consider adjusting your macro ratio BEFORE you really start slashing calories lower because as much as we are told they are, calories are NOT all created equal. ![]() So if you want to maximize your fat loss while minimizing muscle loss, don’t go too aggressive with the calorie deficit. It can lead to hormonal issues and quicker metabolic adaptations.Īnd often, simply the fact that we always feel hungry, can cause us to give up on the plan. Not only can it lead to us feeling hungry and moody, or as I like to say HANGRY, but it can also cause us to catabolize more muscle tissue and actually lose fat slower. While it’s so tempting to try to do more to speed up results, like working out harder while eating less, this aggressive calorie deficit will ultimately backfire, especially the closer you are to your goal. The key is finding something that doesn’t cause you to feel super restricted so that you want to rebel.Īs you create the perfect plan for you, consider these 4 key things… KEY FACTORS FOR CREATING YOUR MEAL PLAN: #1: Create a smaller calorie deficit. No matter how healthy it is? You aren’t going to be able to stick with it.Īnd fat loss requires consistency with your plan! If you want lasting fat loss results, you’ve got to dial in your macros to create a calorie deficit that keeps you feeling fueled while still allowing you to enjoy the foods you love.īecause if your diet feels like a horrible chore and if it doesn’t fit your lifestyle? ![]() And cutting out whole foods groups just because someone said to isn’t a sustainable plan, especially if you happen to love the food you have to cut out!
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