These are the 5 worst diet mistakes for weight loss that may be making you fatter! This video will teach you how to avoid common diet mistakes to lose weight and belly fat fast.
So you made up your mind you’re doing a diet for weight loss. You do some research and you get a whole bunch of what you think is great diet advice.
A few weeks go by you lose some weight, you plateau, and you gain it back.
Sound familiar?
Well that’s not the way that it has to be. In today’s article I’ll be discussing the 5 worst diet mistakes for weight loss and fat loss.
These are in no particular order, in fact I think the 5th mistake is actually the biggest mistake of all.
By avoiding these common mistakes you increase the chances that your diet and weight loss plan turns out extremely successful.
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
The First mistake is one that we’ve all heard of before. Going from 0 to 100 by cutting calories too drastically.
Drastic Calorie Restriction
This is one of the most common mistakes preventing people from burning fat and keeping it off.
People will all too often go from eating whatever they want to a very restrictive diet plan.
Now the problem with this isn’t the nonsense that you typically hear about your metabolism shutting down.
Reducing calories by as much as 40 to 45 percent from maintenance will make you lose weight very fast.
And yes your metabolism will slow down but your metabolism will also slow down no matter what diet plan you do, even if you were to do the most perfect and balanced diet plan in the world.
In order to prevent starvation your body naturally will respond to any diet plan by slowing your metabolism down.
Even if you reduce your calories by 500 a day your metabolism will still slow down.
Then you end the diet plan and resume eating normally (as we’ve seen in the Minnesota starvation study) your metabolism goes right back to normal levels.
EDITORS NOTE: Knowing what and how much to eat for weight loss is critical towards your success.
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The problem with very restrictive dieting models is that they’re unsustainable for the long run and eventually your bodies starvation mechanisms will take over and cause a round of binge eating.
The binge eating is what makes you gain the weight back and sometimes even more weight than you originally lost.
Its not a slow metabolism, it’s binge eating.
What’s interesting is that some studies identify that your body will continue sending you impulses to binge eat long after a diets over, again due to natural starvation mechanisms.
The solution is typically to avoid restrictive diets at all costs.
However, the problem is not the restrictive diet. You can lose a lot of weight fast with a more restrictive dieting model and then transition to a more flexible dieting model with no problems at all.
Therefore the solution is to have a long-term plan.
Even if that long-term plan has a couple weeks of being restrictive it’s fine as long as you eventually transition to something that’s more applicable for the rest of your life.
Any aggressive fat loss plan should have a limit of around four to six weeks before you transition.
The second worst mistake is when you transition to that more long-term diet plan you cut out certain food groups.
Cutting Macros
For example, you cut out all carbs or all fats and you believe that you’re going to be able to stick to that for the rest of your life.
When you tell yourself not to think of a purple elephant what’s the first thing that you think of?
Even though a restrictive diet approach can work very well (such as the ketogenic diet) over a set period of time like 4 to 6 weeks, it’s not going to be effective to restrict certain food groups for the rest of your life .
The main reason for this is it’s only going to make you crave those food groups even more eventually leading to a binge.
When you do binge, (due to the fact that you know that you’re not allowed to eat that certain food) it makes you eat a lot more of it in one sitting because you know you’re going to go right back to being deprived of that particular restricted food.
Also by cutting out certain food groups (especially a macronutrient like these 4 SUPER FATS) your hormone levels can be affected negatively which can make it very hard to lose weight and to feel normal.
The next biggest mistake is falling for so-called diet foods or Health Foods.
Health Foods
Many people who have the right intentions of eating healthy eat snacks like protein bars throughout the day.
These protein bars can sometimes add 600 extra completely unnecessary calories per day.
Then you also have people drinking protein shakes throughout the day.
Whey protein is very insulinogenic. This is great right an hour after your workout because you want an insulin spike after a workout to shuttle the protein from your blood stream into the cells.
However, having a whey protein shake randomly throughout the day will result in the same spike to your insulin levels, but the protein will most likely be converted to glucose and stored away.
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A good chunk of this weight loss comes from your MOST stubborn and hard-to-lose body fat!
However keep in mind, this trick is so effective I only recommend you do it once — maybe twice — per week.
What about the other diet foods such as multigrain bread, vitamin water, sugar-free Oreos, fat-free, Lite, gluten-free, I mean instead of diet foods how about you just buy real food.
Stick to the outside aisles of the grocery store. That’s where you’ll find all the whole single ingredient foods.
Next I want to talk about a very common mistake that makes so many people fail their diet and it’s not a mistake made with the diet, it’s a mistake made with measuring your progress.
Measuring Progress To Soon
You should not be stepping on the scale every single day. First of all the scale is only one measurement of your progress.
You may be losing a heck of a lot of body fat but the scale isn’t moving at all. I’ve seen the scenario many times.
Also your weight will fluctuate from day to day. So many people wake up, step on the scale, they get frustrated that they gained a pound or two and they might have worked their butts off at the gym.
It pisses them off and then it leads them to thoughts about quitting the diet plan and then 10 minutes later you’re downing a bag of Cheetos.
Do not fall for that trap if you are actively trying to lose pounds off the scale. Only take measurements once a week tops.
My online coaching clients that lose 20 plus pounds in six weeks are only allowed to weigh in once a week, no more.
Specific Goals
The final and the biggest mistake is not tying your goals to something concrete.
In all seriousness, if you get one thing from this article please understand that the solution to you losing weight is not finding the next best diet plan.
The problem is that everybody is looking for the perfect plan and there’s a ton of information overload when it comes to nutrition.
What’s the best is it, keto, carb cycling, paleo, Atkins, vegetarian, South Beach, Weight Watchers, which one’s the best.
Once I find the best one I’ll lose a whole bunch of weight right? Wrong.
Most people fail diet plans because motivation subsides over time and it’s not because you’re lazy or there’s something wrong with you, it’s very natural.
Everyone that starts a diet is always super motivated and super excited in the beginning, but after a few weeks go by when the weight stops coming off as fast and the motivation subsides, it becomes pretty difficult to push away that pizza or the ice cream or in general. It becomes difficult to stay on the diet.
With no concrete destination in mind the true problem is not finding the perfect plan.
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The true problem most people face is sticking to the plan consistently even after the motivation subsides, which it will.
So one of the best ways to hold yourself accountable even when the motivation does subside is by putting skin in the game at the very beginning.
For example, if you plan on doing a diet for six weeks straight, the best way to ensure that you don’t quit half way through is by putting something on the line.
You can buy a pair of jeans two sizes or three sizes smaller than what you can currently fit into and make sure it’s a nice expensive pair of jeans because then you won’t be able to justify wasting that money just to cheat and have one slice of pizza.
If you’re not into clothes you can also just give cash to a friend and ask for them not to return it until you lose X amount of weight.
Another route if you’re in good enough shape is to register for a physique competition or a Tough Mudder in advance. This gives you a concrete goal with a concrete deadline.
This is super super important by having something to lose by having skin in the game it keeps you honest.
Not only honest when you’re motivated, but even honest when you’re demotivated.
Nobody’s watching you because you have something to lose . The way your mind is incentivized when it comes to hitting goals, that aspect is constantly overlooked when it’s extremely important for a successful cut.
What’s Next?
Now that you know the TOP 5 dieting mistakes making you fatter, high-fat foods have been demonized by the mainstream media, did you know that there are actually 4 specific fatty foods that are proven to ACCELERATE fat-burning?
It’s true, and even better, I show you all four at the link below…
=> 4 high-fat foods that ACCELERATE fat-burning
