Common Fat Loss Mistakes
1) Avoiding Carbs
Every time I hear someone say carbs are bad for you or avoid carbs if you want to lose weight I feel my blood pressure increase!
In a nutshell, carbohydrates (Carbs) are one of the main food nutrients and is an important source of daily energy for us in addition to dietary fibre. Carbohydrates are predominantly found in foods such as rice, pasta, bread fruit and sugar.
Carbs are often associated with weight gain, which is misleading as gaining weight is a result of consistent over consumption of daily calories.
2) Under Consuming Calories
Carrying on from the above, as we know you will have to undertake some form of calorie based deficit to trigger the fat loss process (i.e. eat less!). The problem there in lies whereby I see individuals trying to create a deficit that is too large which can cause some negatives outcomes!
Cutting your daily calories by too much can cause some of the following effects:
-Tiredness
-Poor concentration
-Muscle loss
-Fat store retention
Typically calorie calculators (myfitnesspal) will suggest a daily deficit of roughly 500 calories depending on the rate at which you want to lose weight. Your current bodyweight, age, gender and activity level will also play a large part in deciding the total deficit that will work best for you.
Once you have an appropriate and manageable calorie target, stick to it! Remember you are already in a deficit so don’t try to create a larger one by not eating enough!
3) Not Eating Enough Protein
Referring back to my previous blog ‘Protein Simplified’ in May 2017 I explain “In simple terms Protein is a nutrient required by the body as a source of fuel and assisting in tissue growth and repair.”
In relation to a reduced calorie based diet if you are not eating enough protein you are not protecting your lean muscle mass and as a result your body will likely burn your muscle mass for fuel before burning your fat stores.
Maintaining appropriate protein levels assists fat loss in the following ways:
-Protection on muscle mass
-Reduce the hunger hormone levels
-Increase the feelings of satisfaction post meals
– Digesting protein burns calories (Thermic effect).
Arguably consuming protein has a larger thermic effect in comparison to carbs and fat.
Referring back to my ‘protein simplified’ blog I go on to say
“According to the Reference Nutrient Intake (RNI) 0.75 grams per bodyweight in Kilograms is recommend as a daily intake of protein per average adult. E.g. If your bodyweight is 60kg then 45 grams of protein would be the target.
Using this as a guide, I discuss with clients and generally advise that a minimum of 1 gram of protein per bodyweight is met, especially when weight training. Women can look to extend this range from 1-1.5 grams per bodyweight to assist with muscle building and fat loss goals. Men can target the range from 1.6-2.2 grams per bodyweight. Before deciding on what range is your target you will need to take it into account your training goal, training regularity, time and intensity, kidney health, gender, current weight, everyday activity level.
I would also consider your financial budget as high protein foods can stretch that wallet (from experience!). Protein shakes are available to supplement your intake if you struggle to get them from food sources, however I would always recommend food to be the first choice and not to replace meals with shakes.”
4) Setting Unrealistic Goals
When it comes to fat loss we have to realistic in what we can achieve. Try not to be influenced too much by these over the top “Get ripped in 3 weeks” marketing ploys. If your fat loss goal is too unrealistic then you will set yourself up for failure and disappointment! If you have a put on weight consistently over a long period of time you have to be in the mindset that it won’t come off overnight.
Once you have a plan of action take on the mindset that this time next year you will still be on a balanced and maintainable dietary plan alongside regular exercise. If you’re able to do this then in a year’s time imagine the positive results you would have achieved by then! Lifestyle changes don’t always have instant results.
In addition to long term goals come up with short term goals whether they be weekly, fortnightly or monthly. As long as they are achievable then your progress will be easier to maintain alongside boosted motivation especially during the challenging times, which we all go through!
Setting exercise goals will also assist fat loss as with decreased body fat often carries increased exercise performance.
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