ARTICLES REFFERENCED IN THE VIDEO:
How much protein you have to eat:
What to eat to lose weight:
Adaptations to fat loss
You’ll get less fullness from the food you eat
Your hunger usually goes up
Your energy levels will plummet
Your willpower will be constantly challenged
As you continue to lose weight, these negative adaptations to weight loss will increase, making you succeptible to overeating until you regain everything you’ve lost, back.
Latest research studies show that your body wants to gain weight until it regains the lean body mass it lost during dieting
What does that mean?
If we lose lean body mass, our body will try to recuperate the lean body mass lost until it gets all of it back to the previous point.
This is what happens if you don’t lift heavy weights.
This is the main reason why.
I like to educate people so they know why they must do something in order to reach a specific goal.
Sadly, most people are dieting the wrong way and that’s driving them to lose muscle mass in the process. And from this study we know that losing muscle mass will make your body more prone to trying to recuperate it back when a surplus of calories is present.
We can now see how most people go through YO-YO dieting:
They lose weight, they get lean but in the process.. they also lose a lot of muscle mass in the process. And their bodies tries to recuperate the body mass lost.
“Why am I regaining this weight?”
This is one of the main reasons why so many people are having a hard time losing weight and maintaining it.
What should be your main focus when you diet?
MINIMIZE LEAN BODY MASS LOSS
Study shows we need
A good resistance training program
Diet with plenty of good sources of protein
Plenty of sleep to support recovery
We have to spread the message so more people understand the science behind weight regain.
And this is also one of the main reasons why people like those on the Biggest loser that lose a lot of weight, end up regaining most of it back.
This happens because they lose a lot of muscle mass due to inefficient physical activity like extreme levels of cardio and low calorie diets without a proper training regime.
Here are my top 7 tips to a consistent fat loss diet and minimizing muscle mass loss.
Invest your time in an active lifestyle
Increase the protein in your diet
Do weight training 3-4 times a week
Have someone to support you
Re-learn about food and know why some things happens
Make sure you get your sleep
Lift heavier and heavier weights as time passes by
Do you know somebody that managed to lose weight but regained it back? What did they do? Share your story in the comment section below.