THE GOOD OLD REFEED
Refeeds are a very good strategy to use when you’re facing a plateau during the fat-loss process, especially as you become leaner and your net calorie intake is tapering down. The aim with a refeed is to accelerate metabolic output by having an acute influx in calories, usually primarily from carbohydrates.
Don’t underestimate how important consistency is in order to achieve fat loss. Each pound of fat is about 3,500 calories of energy. Although this is a “case by case” thing, in my experience one to three pounds of fat loss per week is where I usually aim. The more weight you have to lose, the more you will need to lose on a weekly basis.
ANALYZE AND ADAPT
This is the bit that a lot of people tend to forget about. Once a plan is put in place, it can still change even if it works at the beginning. It’s essential to analyze progress by taking weight and site measurements, as well as progress photos. The key is to be patient enough to avoid making unnecessary changes, yet being able to recognize when changes are needed. Usually, I allow a seven- to 10-day window during a fat-loss transformation before making changes if I’m not seeing the progress I’d like from a client.
Fat loss can be a very challenging process in any case; therefore, you want to do everything possible to avoid making it harder. Maximizing satiety levels is essential, and this can be achieved through eating volume- dense, low-calorie foods, drinking a lot of water, and managing blood- sugar levels properly. If you’re always excessively hungry, then there is something wrong with your diet.
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