Not Losing Fat? 20 Cutting Diet Mistakes To Avoid
What’s up, guys? Sean Nalewanyj here at www.
And in today’s video I’m going to be outliningtwenty different mistakes that you might potentially be making with your fat loss diet that areeither slowing down your results or that are preventing you from getting any real resultsat all.
Now, I usually like to be really thoroughwhen I explain things, as a lot of you guys know, but this video is going to be a bitdifferent.
There are twenty different points here, soI’m just going to go through each one really quickly and just give a generalize overviewof each one and I’ll try my best to keep it concise.
So, here we go: Twenty cutting diet mistakesto avoid.
So mistake number one: Your daily calorieintake is set too high.
This is the most basic, most foundationalfat loss mistakes you can make.
If you want to lose fat consistently thenyou need to maintain a calorie deficit overtime by burning more calories than you consume.
And if your calorie is set too high then nothingelse in your program is really going to make any difference.
A good guideline for most people is to startout by eating five hundred calories below their maintenance level.
And that’s going to create the calorie deficityou need to stimulate fat loss.
Calorie is absolutely do matter and your totalnet energy balance in the big picture is by far the most important fat loss principalthere is.
Mistake number two: You’re over-eating withoutrealizing it.
So maybe your daily calorie target is setat the proper level but you’re actually going over it without intending to.
Now this can happen for a lot of reasons:Maybe you’re making errors with your food measurements, maybe you’re going overboardon cheat meals in cheat days.
It could be little snacks and other hiddenitems that are sneaking in into your diet and aren’t being accounted for.
Or it could just be that you’re not reallytracking your diet accurately in the first place and you’re just trying to eyeballthings but you’re not doing it properly.
Cutting diet mistake number three: Your calorieintake is set too low.
So this is the opposite of the first two mistakesand it happens when people try to rush the fat burning process, and they crashed dietbecause they’re trying to drop the fat as quickly as possible.
Aggressive calorie deficits can work for somepeople in the short term if it’s done correctly but for the average person going too low israrely a good idea because your appetite will go through the roof.
You won’t feel good physically and mentally.
You’re training performance will suffer.
And you’ll probably eventually quit andthen rebound in the other direction.
Again, the five hundred calories below maintenanceis what I would suggest in most cases.
Mistake number four: You aren’t eating enoughprotein.
Not only is protein critical for maintaininglean mass during a cut or possibly even building lean mass under the right circumstances, butit’s also the most filling of the three major macro nutrients.
So it’s really important that you’re enoughprotein each day in order to keep your appetite under control.
And my general recommendation for most peopleis to go with anywhere between 0.
8 to one gram of protein per pound of body weight daily.
Mistake number five: You aren’t eating enoughfat.
So a lot people will make the mistake of thinkingthat eating fat makes you fat.
And so they’ll drop their fat intake reallylow, thinking that that’s helping them get leaner.
When really, all it’s going to do is crushyour testosterone levels, negatively affect brain function, decrease your mood, and itcan also lead to increases in depression and anxiety levels in some people as well.
So my suggestion is to get around twenty-fivepercent of your total daily calories from fat and I wouldn’t recommend going belowtwenty percent as a minimum.
Dietary fat does not make you fat.
Excessive total calorie is what makes youfat.
Mistake number six: The other possibility,you aren’t eating enough carbs.
So maybe you are getting enough protein andyou are getting enough fat, but you’ve gone ahead and cut your carbohydrate intake waydown instead.
Now, low carb diets can work for certain peopledepending on their body type and depending on the situation, but unless you have specificreasons for doing it I wouldn’t recommend just aimlessly cutting up carbs.
Because all that’s usually going to do iscause your appetite to go up.
It’s going to decrease your training performance,and just like with low-fat diet, it’s also going to impair your mood and mental functioning.
So at least there’s a starting point foryour cutting diet, just go with 0.
8 to one gram of protein per pound of body weight perday, get twenty-five percent of your total calories from fat and then fill in all ofthe remaining calories with carbohydrates.
Cutting diet mistake number seven: Your dailymeal frequency is not suited to your appetite.
So everyone’s going to be a bit differentwhen it comes to meal frequency and everyone will feel physically better and be more likelyto stick to their diet based on different patterns of eating.
So given the fact that meal frequency itselfisn’t going to impact your actual bottom line fat burning fat burning results as longas the total calories for the day remain the same, rather than just blindly following someset-in-stone diet plan you’ll be best off to take the time and experiment a bit andthen lay out your fat loss diet in whatever way feels best for you, in terms of meal sizeand meal spacing.
So maybe that means six small meals a day,maybe it means two big meals, maybe it means four medium size meals somewhere in the middle.
Just figure out where your overall calorieand macronutrient needs are and then distribute them throughout the day in the ways that you’llbe most likely to stick to over the long term.
Mistake number eight: Your daily food choicesaren’t suited to your personal preferences.
So keep in mind that there’s no such thingas any single mandatory ‘fat burning food’ like you might’ve read in some articlesonline.
So if you’re not crazy about a particularfood item, then there’s no need to force yourself to eat it.
It’s perfectly possible to lose fat andbuild muscle and enjoying your meal at the same time, as long as you take the time tolay things out and to prepare.
So just go through the foods in each category.
Protein, carbs, and fats, and then just choosethe ones that you like best, whether it’s chicken versus fish, rice versus potatoes,bananas versus apples, oatmeal versus bread, et cetera.
As long as the bulk of your diet is basedaround minimally process whole foods then it’s mainly just a numbers game from there.
And you can use whichever foods you’d liketo hit your daily macronutrient targets.
Mistake number nine: Your calorie to foodvolume ratio is out of balance.
So the bottom line is that if you’re tryingto lose fat then you need to maintain a calorie deficit, and if you’re in a calorie deficitthen you will feel a certain degree of hunger in different points in the day.
So, one of a key ways to offset that is byconsuming foods that are low in calorie content relative to their volume.
So if you’re loading up on things like driedfruit or peanut butter, health bars, calorie-dense snack and smoothies and things like that,you’re going to be getting a lot of calories in exchange for only a small amount of actualfood.
Whereas if you based your diet around lesscalorie-dense foods like fruits, vegetables, lean proteins, whole grains, et cetera, you’regoing to be able to eat a lot more actual food and fill yourself up while still keepingyour calories under control.
Mistake number ten: You’re forcing yourselfto ‘eat clean’ 24/7.
So yes, the majority of your cutting dietshould be based around nutrient-dense, minimally process whole foods but that doesn’t meanyou have to eat plain chicken breast and rice and broccoli all day long.
It doesn’t mean that ‘clean foods’ arethe only thing you’re allowed to eat.
As long as your fat loss plan is mainly basedaround what you traditionally refer to as ‘clean foods’ then you can go ahead andfill in about ten to twenty percent of your overall calories with your favorite treatfoods, as long as you tracked them as part of your overall intake.
Doing this is not going to negatively impactyour overall fat burning results but it will make your diet more enjoyable and it willprevent you from feeling deprived and overly restricted, which is then going to increasethe chances that you’ll actually stick to your cutting diet over the long term.
Mistake number eleven: You’re going overboardon cheat meals and cheat days.
So this one here would be the opposite ofthe last mistake where people think that, you know, they’re eating clean and hit theircalories over a certain period, so it’s now okay to just go all out and eat whateverthey want without any worries.
Now this approach can be fine for some people.
If it’s just for a certain meal or if theydon’t go too crazy with it, but for those who take it too far and who are doing it toooften this can very easily add up and can hugely offset the deficit that you createdover the previous period.
Remember that fat loss is ultimately a gameof your total energy intake versus your total energy expenditure in the overall picture.
And while cheat meals are totally fine tohave, they aren’t, somehow, free calories and everything that you’re eating accountstoward your total calorie intake for the day and for the week.
Mistake number twelve: You’re followingextreme, overly restrictive dietary rules.
So any fat diet approach that heavily restrictscertain macronutrients or eliminates entire food groups or the overly emphasized smallerdetails like meal frequency and meal timing, eating highly specific foods at certain timesof day and avoiding other foods at certain times of day.
These types of diet might work put okay ina short term but they usually won’t be sustainable over the long term.
Fat loss is ultimately pretty simple and there’sno need to unnecessarily overcomplicate your eating plan, and doing so is probably justgoing to increase the chances that you’ll eventually get burn out and quit.
Mistake number thirteen: You aren’t adjustingyour calorie intake as you get leaner.
So the calorie intake that you start yourcut out isn’t necessarily going to be the calorie intake that you end your cut at.
And if you find that your fat loss is plateauingthen you may need to adjust your calories downward in order to continue getting leaner.
So if your results have clearly stalled outfor about a one to two week period then you can either add a bit more cardio to your plandepending on how your program is already structured, or you can decrease your daily intake by abouta hundred to a hundred and fifty calories.
Mistake number fourteen: You aren’t takingany refeed dates.
Refeeds aren’t going to be necessary inthe earlier stages of a cutting diet, especially for those who are more overweight to beginwith, but as you get leaner and leaner depending on how far you’re trying to drop your bodyfat, a weekly refeed day can be a good tool to give you a nice physical and mental boostand to take a short break from your diets, with the main goal being to improve overalllong term adherence.
Refeeds are pretty simple, just take one daya week where you eat at your calorie maintenance level and get the majority of the increaseform carbohydrates.
Mistake number fifteen: You aren’t drinkingenough water.
A smaller point here but staying properlyhydrated is going to help to control your appetite further.
You’ll feel better physically and mentally,and it will improve your training performance as well.
So I wouldn’t suggest overlooking this.
I don’t have a set guidelines here becauseit’s varies quite a bit depending on the person, but a good approach is to just drinkenough water so that you are peeing relatively clearly throughout most of the day.
Cutting diet mistakes number sixteen: You’reputting too much emphasis on supplements.
So keep in mind that any fat burning supplementsthat you might be using are only going to have a very minor impact on your results atbest, and the overwhelming majority of your progress is going to be decided by propertraining and proper nutrition.
So don’t make a mistake of thinking thatsupplements can somehow make up for poor eating habits.
And don’t put too much stock in them becauseyou’re basically looking at a few percent of extra results over the long term by includingsupplements in your plan.
Mistake number seventeen: You aren’t gettingadequate sleep each night.
Now, this isn’t a direct dietary mistake,but I figured that I’d include it here anyway because improper sleep definitely can throwyour eating plan off track by increasing your appetite.
And it does that by decreasing your levelsof leptin and increasing levels of ghrelin which are two really important hormones thatregulate your hunger levels.
So if you want to maximize the chance thatyou’ll actually stick to your cutting diet over the long term then you’ll want to makesure that you’re getting enough quality sleep each night, so that you’re feelingfully rested in the morning.
Not to mention all the basic health benefitsof proper sleep, as well as the effect that it will have on your training performanceand your mental state as well.
Mistake number eighteen: You aren’t beingpatient enough.
If you really want to get lean and significantlytransform your body, then the process takes time and patience, there’s no way aroundit.
And one of the best ways to lose motivationto fall off track is by expecting too much too soon.
A standard rate of fat loss for most peopleis going to be around one to two pounds per week, maybe slightly more for those that aresignificantly overweight, but you’re not going to happen to find six-pack overnightand you have to be willing to trust the process and just put in the work week after week afterweek if you really want to succeed long term.
It’s a game of consistent singles ratherthan homeruns and maintaining proper patience is absolutely the key.
Mistake number nineteen: You’re comparingyourself to the wrong people.
Now, this sort of ties in with the last point,but keep in mind that those perfect physique that you’ve seen in magazines or on socialmedia, those represent the absolute best of the best in terms of genetics.
And a lot of those people are actually usingdrugs and aren’t even natural athletes to begin with.
On top of that, the pictures are usually takenunder perfect conditions in terms of lighting and angles and pumps and oil.
And sometimes they aren’t even truly realto begin with because they’ve been touched up or even blatantly photoshopped.
So having an ultimate goal in mind for motivationalpurpose is fine but it can also have the opposite effect and it can lead to discouragement andthrow you off track with your diet if you’re constantly comparing your physique to somethingthat is very off and pretty much a fantasy.
So if you’re going to compare yourself,and we all do it to a degree, then at least, be realistic and make sure to do it with thegeneral everyday population as a whole as well.
Because even just being somewhere around,say twelve percent body fat, give or take, with some modest muscular development, thatalready puts you in better shape than the vast, vast majority of people out there.
And finally, cutting diet mistake number twenty:You’re expecting things to go perfectly.
So regardless of how carefully you’ve plannedthings out or discipline you might be, you’re still going to have days when things go offcourse.
It’s a guarantee.
You’re going to go over on your caloriesometimes, and you’re going to give in to temptation sometimes, you’re going to feeldifferent highs and lows in your motivation.
That’s all part of the process.
It’s completely normal.
And if you’re expecting things to go perfectlysmooth all the way through or you think that making a mistake here and there means thatthere’s something with you personally then when those bumps in the road do show up, andthey will, you’re going to be far more likely to get overly discouraged and have a hardtime getting back on track.
Always remember that fat loss is all aboutwhat you do in the big picture.
Your progress is not going to be perfectlylinear no matter who you are.
You will make mistakes.
And you have to learn to just be able to brushedthem off and to continue on with your plan regardless.
So there you go guys, twenty different cuttingdiet mistakes.
I hope you found this useful.
If you do want to get a complete step-by-steproad map in terms of training, nutrition, supplements, for losing fats while also showingyou how to customize that plan to your exact needs, then you can check out my completeBody Transformation Blueprints over at www.
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And I will see you in the next video.