Some of the most popular diets or weight loss strategies are ones that require you to severely restrict calories. This may lead to rapid weight loss on the scales which to the person on the diet is fantastic. They can see clear progress that this protocol is working. When progress stalls these people will either further restrict calories and/or increase cardio to try and increase their weight loss. So far so good right?
The problems come when this person then decides they have dropped enough weight and returns to “normal eating”. All of a sudden all the weight has come back.....and some. So now your diet has made you fat.
Rapidly restricting calories is for so many reasons a massive no no. If you think about it how do you expect to eat hardly anything then return to normal eating and remain the same size? If you had a balloon, let some air out for a bit then started pumping air back into it over a period of time it’s not going to remain small, it’s going to pop. So to avoid you popping or gaining back that unwanted weight, here are 3 tips you can implement on your weight loss journey:
Create a small calorie deficit
Restrict your calories slowly and assess from there. If you notice a change then keep it there until progress stalls. As they say if it’s not broken don’t fix it....
In my opinion you should base at least 60% of your total exercise time lifting weights or doing some kind of resistance training, this includes bodyweight work.
Focus on fat loss not weight loss
Losing fat and losing weight is not the same thing. You should aim to lose 1-2lb per week at the most (up to 1kg).