4 Fat Loss Keys

Fat Loss Keys
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When fat loss is the goal, we often look externally to search for the next “best diet” based on a random person’s opinion. A far more effective approach would be looking internally and identifying your current nutrition habits/preferences so you can craft a nutrition approach that actually suits your lifestyle.
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Because any diet results in fat loss if you have a calorie deficit [1, 2]. But can you actually sustain the nutrition approach? How well you adhere to a nutrition approach is THE predictor of long-term weight loss maintenance [3]. So before following any “diet”, ask yourself, is this something that suits my daily life? Also, in a healthy lifestyle, there is room for treats. Food is more than just fuel. And for long-term sustainability it’s important to enjoy what you eat. As long as you stay in that calorie deficit and have an overall nutritious diet, having a snack is totally fine. It’s called balance.
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About scale weight, your bodyweight represents much more than just fat mass. Changes in muscle mass, water retention, glycogen, etc. all influence your bodyweight development. So if you use only scale weight as a progress measure, you might not see the complete picture. Especially if you also lift weights. The muscle you gain can balance out the weight you lose. So I suggest also taking progress pictures and waist measurements to get a better idea of your progress.
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And lastly, your fat loss journey is not a race. You can progress at your own pace. It’s easy to doubt yourself if you see all the “fast weight loss” transformations online, but typically all we are seeing are the exceptional stories. Fat loss is not easy, it takes time. But the ones that stay persistent always win 👑.
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470183/
2. https://pubmed.ncbi.nlm.nih.gov/28193517/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4005268/5d