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In the game of life, there are certain mistakes that you only make once with regard to weight loss. In other words, you quickly learn your lesson and move on. For example, if you trust someone to watch your dog when you leave town for a week, and come home to find your couch all chewed up because they didn’t feed him, you will likely never use that person as a dog sitter again.
Or how about this scenario? You layout in the sun on the beach with no sunscreen on, expecting to be there for only a few minutes. But… you fall asleep and wake up with the worst sunburn of your life. That’s a cool feeling, huh? Well, it’s actually a very fiery, hot feeling. It sucks any way you slice it.
Now, let’s shift gears and talk about your fat. Yeah, I said the “F” word. What’s the big deal? Fat is fat. No one likes it, no one wants it and no one should be afraid to say the damn word! The word “fat” actually creates a bit of urgency.
Saying that you’re fat could just be the wake-up call you need to finally get fit. So with that being said, let’s talk about the biggest mistakes people make in and out of the gym and kitchen that can prevent them from getting to their ideal size and weight.
Eating too Often
Grazing might’ve been fashionable at one point, but times have changed. Do you know what happens when you eat small, frequent meals throughout the day? You give yourself the ability to overeat and keep your body in a caloric surplus.
AND, you continually keep your blood sugar and insulin levels elevated. AND, you never allow your ghrelin and leptin levels to come back into balance. These are your hunger-stimulating and stabilizing hormones. Do you see where this is going?
Don’t be the fool that still believes in the six-meals-a-day nonsense. Eat two or three meals like they used to do in the old days and have no snacks in between. It’s that simple.
This will give you the best chance of weight loss and hormone optimization.
Late-night Foraging
Here’s an interesting question. How many calories does an average banana have? If you guessed 120, then you would be correct. Now, how many calories does that banana have at 10 o’clock at night?
It’s a trick question. It still has 120 calories. But… the effect it has on the body is different at 10 o’clock at night, as opposed to 10 o’clock in the morning.
You see, your body works on a Circadian Rhythm. It is more efficient at breaking down carbs and releasing insulin during the day than it is at night. So if you eat something, even if it’s healthy, late at night, you are not going to break it down as well as you would in the daytime.
This is especially the case with carbs and protein. Both of which have an effect on blood sugar, and thus insulin, which is a fat-storage hormone.
With this being the case, don’t listen to the experts who try to shove that “calories in vs. calories out” nonsense down your throat. Uncommon to popular belief, it does matter if you eat late at night, even if you are in a caloric deficit. Your body is in fat-storage mode instead of fat-burning mode.
Not Listening to YOUR Body
Simply put, do not start a diet plan just because someone else is doing it. Take ownership of yourself and find what works best for YOU. If someone you know reduces their carb intake all the way down to 30 g a day and gets results, that doesn’t mean it will work for you.
And it likely won’t even work for them over the long haul. Stick to dietary guidelines that WILL work in your favor. It’s just like if you are looking to buy HGH. You want to obtain an HGH cycle that is going to work best for you. Not cause undue stress and strain on your body.
Well, that’s exactly what can happen if you are a sheep and follow what others are doing. The best diet for you is the one that works for you and best fits your style of living.
Going to CrossFit
Yes, it’s true, CrossFit is arguably the most popular and well-received training program in the fitness industry today. But there is a caveat. Most of the people who attend have chronic injuries and their hands are pretty well mashed to a pulp.
If that sounds fun to you, then you might want to visit more than our anti-aging clinic. Here’s what the problem is. People who have never worked out or have not worked out in a really long time, get coerced into attending a CrossFit class by someone at work who has been going for a while.
They end up waltzing in there with little experience and they get really jacked up in the first session. Then they’re completely turned off by exercise and they stay in the fat zone.
Don’t let this happen to you! Find your groove with an exercise program that is fun, effective, and engaging. If it’s in a class atmosphere, that’s totally fine too. Just make sure it’s something you like and can handle.
Undercutting Calories
Far too often, people looking to lose weight want to have their cake and eat it too. Or better yet, they want to have their wine and drink it too. Both choices are bad ones in the big picture.
In other words, if they are counting calories, they tend to let a lot of key things slip by, such as the liquids they consume. A single glass of wine contains about 125 calories. A can of soda contains about 150 calories. A bottle of regular beer contains about 155 calories. All of which quickly add up and cause ungodly destruction to weight loss.
People love to sweep these calories under the rug, but they are just as damaging as blueberry cake doughnuts.
If you are truly in the game of weight reduction, make sure to account for these calories and ones like them. The tighter you get with your diet and intake, the better results you will have.
Final Words of Advice
OK, now you know what NOT to do, so all that’s left is to do the right thing. If you ever get sucked into a vortex and notice that your progress has slowed down or stalled, check-in with the above and see if you have fallen victim to any of the common errors listed. It might just take a quick tweak and you can be right back on the saddle.
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