Why do 95% of people who try and diet never lose fat?
Simple. They blindly eat the same number of calories for months but ignore one crucial step – to make adjustments based on real-life feedback.
Ignoring what is happening to your body whilst dieting is a fatal mistake and a sure-fire way to fail.
This is especially true if you have worked out how many calories your body burns daily using a BMR calculator. Remember, that figure is a starting point. It’s up to you to increase or decrease your calorie intake depending on your own personal results.
Follow the process outlined below at the end of every two weeks to keep your rate of fat loss at the optimum level. Two weeks is long enough to see a real trend in body weight (not just daily fluctuations), yet short enough for you to not go too far off plan if you’ve miscalculated.
If You Lost Weight
You are losing weight by eating less calories than you burn off. Well done – this is the main secret of fat loss.
If you are losing 1-2 pounds of body weight per week then keep doing what you are doing. At this rate most of your weight will be fat and little lean mass (e.g. muscle).
If you are losing more than 2 pounds of body weight per week, you need to do an additional check. If you are severely overweight and have more than 30 pounds to lose then it is OK to lose up to 5 pounds per week. Keep eating at the same calorie level.
If you have under 30 pounds to lose and are losing at a rate of more than 2 pounds per week, you need to be careful. You could be reducing your calories too much and losing muscle mass. Increase the amount of calories you are eating by 200 per day and re-asses in another two weeks.
If You Gained Weight
If you are gaining weight then you are eating too many calories. Either the BMR calculator gave you too high an estimate or you are not tracking your calorie intake correctly. Drop you calories by 500 and log everything you eat religiously for two weeks.
If You Stayed The Same Weight
You are eating the same amount of calories you are burning off every week. Increase your calorie deficit by 200 weeks by eating less calories or increasing your activity level.
At the end of every two weeks you MUST follow the recommendations above. Using this feedback loop, you will always end up eating just the right number of calories to achieve a lean, ripped physique.