The basics of losing weight! (lose weight the healthy way)

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In this article, I want to show you how you can successfully lose weight and keep the weight off. Also, I want to convince you and prevent you from making wrong decisions when it comes to losing weight. I want to share my own mistakes and the most common mistakes people make when it comes to losing weight.

It’s almost summer and you want to lose those extra pounds right? Most of us have been working from home during the corona pandemic and it might have seemed like the pounds have come on like crazy.

This is understandable because you haven’t been exercising like you used to and quite possibly haven’t been eating clean while living a sedentary lifestyle.

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Topics in this article!

Table of Contents

Cutting calories way too fast

When I say that you’re cutting calories too fast you first need to know how many calories you need to consume on a daily basis. To find this out I use a very simple and Free website that also calculates your macro’s (Carbs, Protein, and Fats). 

This website is IIFYM, which stands for ‘If it fits your macro’s’. I absolutely love this website, because they’re very accurate with their calculations. 

So how does it work: First you will have to fill out the information that is relevant to you, such as, gender, weight, height, your job, activity level, and your goals. 

Example: You’re an overweight male and just recently starting working out 3 times a week, but live a sedentary life. Your caloric intake for the day is 2500 calories.

This daily intake allows you to drop 1-2 kgs (2-4 pounds) a month. If you lower this amount immediately with 500-1000 calories, of course, you’re going to lose weight extremely fast. BUT now you’re only eating 1500-2000 calories a day, which will probably leave you very tired and not feeling well. 

Plus, you’re most likely going to stop losing weight after a few weeks or a couple of months, because your body gets used to those calories. 

Now you feel stuck or at a loss, because if you would lower your caloric intake any further you would place yourself in a dangerous situation, because of the seriously low amounts of calories your consuming. This leaves only one option open and that is to do more cardio (which nobody really likes 🙂

What do I suggest? 

I suggest lowering your daily caloric intake very slowly. Try losing weight while eating the most amount of calories your body allows you to. When you notice you’re not losing weight anymore reduce your calories by around 200 calories. This should make you start losing weight again!

 

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Cutting your macro's too fast!

 Let’s give you some insight into how your body burns energy and helps you lose fat. Your body produces energy in 2 ways: Through fat and carbohydrates.  

Carbohydrates are the body’s primary source of energy. When available, the body will burn carbohydrates to fuel its physiological processes. Only when carbs are unavailable will the body engage in fat burning.

We all know the ‘low carb diet’ or ‘Keto Diet’ and we can’t ignore the fact that they’re very effective. The reason why they’re so effective is, because of the simple fact that when you cut out carbs partly or completely your body will use your own body fat as fuel instead of carbohydrates. 

I do have a problem with this ‘Diet’ because the bounce rate of people gaining that weight back that they’ve lost is immense, almost all people will gain their lost weight back or gain even more weight than they originally lost. 

The reason why this happens is that your body isn’t used to eating normal amounts of carbohydrates anymore. 

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Doing too much cardio

Doing too much cardio is probably the most common mistake people make when it comes to losing weight. Just to clarify there is nothing wrong with cardio, but as I said earlier cardio is to be used a tool and perhaps as your last reserve. 

You start doing cardio when you’re not losing weight anymore while being in a caloric deficit or when you’re getting to that low caloric intake.

Focus on losing weight by decreasing your caloric intake, or by increasing your resistance training intensity.

Doing crazy amounts of cardio while not eating may cause you to burn muscle
instead of fat!
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Vincent Sorel

Why you should do weight training instead of cardio

To jump straight in, the calorie-burning stops after you’ve done your cardio session, on the contrary to weight lifting. When you’re lifting weight and building muscle you keep burning calories for another 24 hours.

The human body naturally burns more calories each day to maintain a pound of muscle than it does to maintain a pound of fat. Therefore, the more muscle you build, the more calories your body will naturally burn each day at rest.

Which means, just by building muscle, you’ll significantly increase your metabolism and turn your body into a calorie burning, fat melting machine… and this will obviously improve your overall fat loss progress.

Now, is any of that actually true? Technically speaking, it kinda is. For example:

  • FACT: Your body really DOES burn more calories maintaining muscle than it does maintaining fat.
  • FACT: This means that YES, the more muscle you build, the more calories your body will naturally burn each day on its own.
  • FACT: Which means that building muscle DOES increase your metabolism.
  • FACT: And this all means that building muscle definitely has the potential to help you lose fat.
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Thinking certain foods make you gain weight.. ( junk food, Carbs, chocolate, peanut butter etc. )

I remember watching a tv show back in the day where people needed to lose a crazy amount of weight in just 1 summer, so they would throw out every single thing they thought would make people fat.

Such as Peanut butter, Nutella, bread, junk food, and everything containing sugar, and the list goes on and on. 

Now, years later people who are in the fitness industry or study nutrition know that ‘bad foods’ or high-fat foods or high sugar foods won’t make you fat, because in reality EATING TO MUCH FOOD makes you fat.  It’s as simple as that.

Eat more food or calories than you burn in a day makes you gain weight and fat.

The myth of carbohydrates make you gain weight or make you fat is nonsense as well, because you NEED CARBS in order to function properly (give you energy), gain muscle, restore glycogen, disease risk.

The reason why people are ‘scared’ of carbs is, that they’re referring to the ‘Free sugars’ which are the sugars added to your Yoghurt or chocolate. Carbohydrates are divided into Sugar, Fibre, and Starch.

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Sugar

The type of sugars that most adults and children in the US eat too much of is called free sugars. These are sugars that are added to food or drinks, such as biscuits, chocolate, flavored yogurts, breakfast cereals, and fizzy drinks.

The sugars in honey, syrups (such as maple, agave, and golden syrup), nectars (such as blossom), and unsweetened fruit juices, vegetable juices, and smoothies happen naturally, but these still count as free sugars.

Fiber

Fiber is found in the cell walls of foods that come from plants. Good sources of fiber include fruit and vegetables, wholegrain bread, wholewheat pasta, and pulses (beans and lentils).

Starch

Starch is found in foods that come from plants. Starchy foods, such as bread, rice, potatoes, and pasta, provide a slow and steady release of energy throughout the day.

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How to track Macro's and calories

Now that you know the importance of knowing your daily caloric intake and what to do and what not to do it’s important to know how you can track those calories and macros. 

I know that there are people who really dislike the idea of tracking food, but let me tell you how important I think it is. If you’re not tracking calories and you need to consume 2500 calories a day and then find out why you’re not losing weight is because you’re eating 3000 calories a day. 

That’s why properly tracking your food is super important. Most mistakes are in the small things, like not tracking the olive oil you’re cooking in or not using a food scale. 

To properly track everything you eat you need a food scale, you simply place the thing you want to eat on the scale and check if it fits in your meal plan for the day and then you place it in Myfitnesspall for example.

What people forget to track or do wrong:

  • Olive oil
  • Drinks
  • not tracking the exact amount ( weigh your food )
  • sauces

There you go you’re all set to successfully lose weight, please leave a comment if this helped and let everyone know how your journey is going! 

If you have any more questions or do you want me to make you personalized eating or training program, please send me an email at Vincent@liveforlifts.com.

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Vincent Sorel

Vincent Sorel

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