Three tips for sustainable fat loss...

Tip 1: Patience I know this seems obvious but it is true. Be patient. If you take the long road to fat loss then it will remain sustainable and most importantly, comfortable. Far too often people rush fat loss, get the results they want, but can't hold on to them because of calorie restrictions messing their bodies up. Hormone fluctuations, loss of muscle mass, mood swings, and development of bad eating habits all stem from rapid fat loss. So be patient and play the long game.

Tip#2: Know the difference between a slow in progress and a plateau. Commonly people think that the moment the scale stops showing a decease in numbers that they've hit a plateau. WRONG! Your body changes everyday and with it your weight. Some days you may very well be losing fat but are heavier as a result of what you ate the day prior. Too much salt, carbs, or water can do this.

To "break" through these self imposed plateaus simply adhere to your program and continue moving ahead, it's that simple. Most times you'll see the following days are your best days. stay consistent!!!

Tip#3: Calorie deficit = Weight loss. The only way to lose fat is if you're in a caloric deficit. a.k.a burning more calories then you consume = negative energy balance. However, as many people will do, doing this rapidly will only lead to issues. Binge eating, heavy refeeding, regaining weight... all things commonly seen as a result of rapid fat loss diets. Choosing an approach that allows you to slowly lose fat in increments reduces the risk of regain by 10 fold all while creating a healthier lifestyle.

To do this choose a caloric deficit that is manageable. Instead of 500 calories right off the bat, try 100 calories a week or even every other week. Some people will start a month with a 500 calorie deficit and each week eat 100 calories more, by the end of the month they've remained in a deficit but feel better and more nourished each week instead of less so, as seen with progressive caloric restriction.

Regardless, try to maintain a sustainable caloric intake all while being in a slight caloric deficit. If you want to buy a house you don't go out and spend every last penny you have. You get a mortgage and chip away at it. Fat loss is the same deal. Take you time and invest in yourself.

For more Nutrition advice, programs, or E-Books head to the shop and Coaching and Programs tabs.

Enjoy!

"Progression is built through consistency and tested by Passion"

JB