How do you lose weight? How do you get rid of that unwanted body fat?
It's just a calorie deficit.
Or is it?
Well in a word, yes. Of course it's all down to calories. If you eat in a deficit you'll lose weight, if you eat in a surplus you'll gain weight, if you eat at maintenance you'll hold steady.
But it is a little bit more than 'just' a calorie deficit.
There are two hormones in the body, ghrelin and leptin., and they're at war.
Ghrelin tells you you're hungry, that your body hasn't had enough food. Leptin tells you that you've had enough.
Now this isn't a whole post about 'fat loss is all about hormones' because that's just bullshit. you can have your hormones in balance, and still be putting on weight, you can have your hormones completely out of whack and lose weight.
Usually, the first step people take to lose weight, is that they cut something out of their diet. sugar, carbs etc. Or, they eat the same but less.
so you're only in a 3-500 calorie deficit, but you're never really full, and Ghrelin is punching you in the gut telling you that you're starving, so you cave, binge on a bunch of salty, sweet shite, and tell yourself its you're fault or not being motivated or dedicated, when really, its because you're not eating enough.
I'm not eating enough to lose fat?
sounds like another one of those bullshit lines
and it is.
When i say it, I mean you're not eating a high enough volume of food for your calories,
there's a massive difference between 500 calories of say, lettuce and 500 calories of mars bars. one is going to fill you up, keep you satisfied and fuel you. the other will just fuel you.
Low calorie dense foods that will keep you full, keep you satiated and fuel your body, like fruits and veggies.
Load up on these, throw in some lean protein, and these will help you stick to a calorie deficit without being hungry and crashing out of the diet and blaming yourself.
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