There are many ways to achieve an outcome in the world of nutrition.
Fat loss is no different as there are various ways to achieve a result. As long as a caloric deficit is established in some way or another, you may achieve weight loss.
However, just like with anything, there are good ways and bad ways to go about things. It is both important to determine what you should do and just as importantly what NOT TO DO!
In today’s blog post, I share with you 5 crappy approaches to fat loss. In other words, a list of some of the commonly used but seldom effective strategies for weight loss nutrition.
#1: Fasted Cardio
Why? Just why? Do you even enjoy it? Are you even sticking to it?
Fasted cardio is proposed as a fat burning strategy because technically when you train fasted, it can immobolise your fatty acids in the body and hence “burning fat”. However, just because this happens does not mean it leads to fat loss.
Fat burning and fat loss are actually fundamentally different even though they can be used interchebaly to mean the same thing.
If you are still overeating calories, then fasted cardio will not lead to actual fat loss as more fat will be “freed” but the equivalent will be re-stored.
So you still need a caloric deficit. So now knowing that, we can also conclude that this means fasted cardio is not necessary.
Yeah you could be in a deficit and do fasted cardio. However, it is not needed and won’t be sustainable nor safe for many people. Plus your performance will suffer - very important if you identify as an athlete.
#2: Relying on supplements and fat burners
It’s 2023 and you are still using fat burners? If you want to use your money on supplements then at least buy ones that make sense.
Protein powders, creatine, vitamin D, magnesium, multivitamins. Any of these will return a better ROI for your overall health and progress than fat burners (looking beyond the scopes of weight here too).
Supplements do NOT = fat loss. Caloric adjustments do. And to this date, no supplement creates a discernible “fat burn” or metabolic boost that is worth your consideration. #Negligible.
Oh and while we are talking about this, BCAA’s and pre-workouts are also not going to make you lose more weight.
#3: Cutting out all or most of your carbs
What did carbs do to you? What carby issues did you develop that hurt you so bad?
Hahah all jokes aside. Why the carb hate when carbs are not the reason you aren’t able to lose weight nor are they trying to make things difficult.
Carbs can be your friend when leveraged correctly. Remember, with anything nutrition, it is not the things you eat so much as it is HOW/WHY/WHEN you eat them.
Eating too many calories causes weight gain and prevents it. Carbs aren’t even that calorically dense for the most part and are only 1 of 3 macros plus alcohol who all contribute calories.
Work on your calories in before you worry about whether eating carbs is stopping you from seeing ch ch ch ch changes!
#4: “Clean eating"
This can work. Sure, on paper eating only the “healthiest” foods and whole foods is what your body is designed for. But at what cost to the sustainability of your efforts?
Just because it is optimal and it works, does not mean it is a solution. At least not a solution most people should deem worthwhile pursuing and putting their long term effort in.
Why? The human element will make it an effort in futility when you end of falling off the “diet”.
Clean eating can work but so can a flexible approach to nutrition that is more lifestyle compatible as I like to say.
It’s a balancing act. And I am yet to meet more than maybe 2-3 people who have worked with me who genuinely do not need food flexibility and actually enjoy eating “clean AF”.
#5: Changing your diet approach every month
The power and magic is in the consistency! Stop jumping from diet to diet without consideration or strategy.
If you are changing up your approach every few weeks or every month, then you are likely not even giving yourself enough time to see the juicy results of the fruits of your labour.
Even if the plan you are working is actually correct, the results take time. So ensure you are remaining consistent with your dietary efforts to actually determine if things are working or not working.
Just because you only lost 1kg in say a couple of weeks, does not mean you are failing. Maybe your expectations were not realistic and/or you need more time. Everyone’s journey is unique because you are unique.
Food for thought.
There you go!
Now you are equipped with more knowledge on what NOT TO DO when it comes to trying to lose weight and become a lean machine (or whatever you want to call it).
Remember that you need to approach everything with customisation so don’t follow generic advice and ensure you seek the right professional guidance if you need it or want to streamline yo self!
However, before I leave you…I do want to ask you some things because maybe you need someone you be your guide on this journey…
Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?
I may be able to be of assistance.
If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.
I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance.
In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better.
If you want to have someone in your corner guiding you with all this, ensuring you only focus on the ‘right stuff’, and get better results while doing it all… send me an email and let’s chat.
I do high level nutrition coaching for active professionals and athletes and I have spots open for new clients wanting to leverage the power of nutrition with a Sports Dietitian
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Brisbane Sports Dietitian and Nutritionist
Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition.