Weight loss is a common reason for many people to join a gym and start following a diet. Feeling overweight is bad for your confidence and self-esteem, and a more significant weight gain can lead to numerous health problems.
Looking and feeling good in your own body is the goal of every athlete and fitness enthusiast. Fit appearance is attractive and healthy, both for your mental and physical health.
However, it is not so easy to reach sustainable fat loss. Individuals following popular diets often fail, lose motivation, and eventually give up. But why is it so difficult to follow a nutrition plan for a long period?
In today’s episode of Unleashed Podcast, host Yuri and coach Chris Prosser talk about the journey of weight loss and the key role of the right nutrition plan. Chris is a nutrition coach and trainer at Hidden Gym, and he has helped many people reach their body weight and performance goals.
According to Chris, there are three main reasons for people to fail at weight loss.
1.There is too much information.
Nowadays we can have a quick Google search and access tons of articles, videos, guides, and ebooks, explaining why a certain diet is “the best diet for weight loss ever”. Most people who search this information do not hold a nutrition or personal training degree and are not able to recognize what information is relevant to them.
They start feeling overwhelmed with it and decide they need to do take dozens of different and complicated steps in order to lose a few pounds. Most of the time, their actions are far away from what they need to do.
This process often gets too exhausting too soon and people simply get disappointed when they don’t see the desired results. Nobody wants to put effort and not seeing it pays off, right?
2.Focus on the wrong aspects of their diet.
Finding out the adequate amount of food your body needs to lose weight in a healthy way is not an easy job. A lot of factors should be considered when determining the best macronutrients ratio, such as age, sex, physical activity, fitness level, medical conditions, and lifestyle factors.
The information online about different diets is simply not personalized enough. When it comes to nutrition and fitness, one size does not fit everybody. What works for somebody else, might not work for you the same way.
When creating a weight loss nutrition plan for yourself, you should focus on getting energy from whole, minimally processed foods. It is also important to meet your nutrients demand and be in a calorie deficit, without starving yourself at the same time.
3.Follow unsafe and unsustainable practices.
Unsafe and unsustainable practices refer to quick fixes, short and unrealistic diet plans that promise massive success within a few days or weeks.
When you want to lose weight, you should practice healthy habits that elevate your energy levels and help you live and move better.
The word ‘diet’ should not refer to some sort of restrictive eating plan but to what you eat on a regular basis.
A diet has five components:
- energy (calorie) balance – calories coming in versus calories going out
- macronutrient breakdown – how much protein, carbs, and fats are you getting
- timing of your meals
- meal composition
- secondary things – e.g. supplements.
The right diet must contain all of these components. It should provide your body with enough nutrients and the amount of food must be tailored to your current goals.
Chris also shares that in terms of the nutrition approach, both flexible and structured dieting are effective. However, it depends on the person’s skills and needs, what more beneficial would be.
For example, a structured nutrition plan refers to a detailed plan that tells you exactly how much, what, and when to eat. It is a lot more suitable for individuals with specific goals, or athletes that are getting ready for a competition. Following a structured plan is also a great option for beginners, as it eliminates many potential mistakes.
Flexible dieting is more like macronutrient guidelines and provides a lot more freedom when making a choice what to eat. You might have a food list that you get to choose from but there is nothing too strict. Flexible dieting may be the right approach for people who already have developed some healthy habits and have experience with fitness and nutrition plans.
Another important aspect of a weight loss journey is the so-called ‘recovery phase’. After the person reaches their bodyweight goal, it is time to slowly bring up more calories to their diet. This delicate process aims to prevent excessive fat gain while getting back into maintenance levels of calories.
Do you want to listen to the whole episode of Unleashed Podcast? Chris and Yuri discuss a lot more topics related to body weight and performance goals that can be beneficial to anyone on a mission to lose fat or gain muscle. You can find the episode on Youtube, Apple, and Spotify!
Would you like to work towards your goals in a supportive and motivating environment? If you are ready to unlock your true potential, visit us at Hidden Gym. Still not a member? Claim your free day pass here!