![]() This is easy to see if you use a macro calculator like the one on my websiteīecause you’ll see that if you enter in a lower weight it’ll give you less calories and macros for the day. You need to continually re adjust your baseline calories as you lose weight. So you can’t expect to continue burning fat with the same deficit you started with after losing let’s say 10 or 20 pounds. What I mean is as you lose weight your body will naturally require less calories for everything you do. Let’s move on to the second reason why your belly won’t budge and that’s because you’re not making incremental adjustments to your diet plan overtime. So it might be the best out of all of these approaches to keep you burning fat. Making it the perfect time to switch it up. You can carb cycle by switching between high and low carb days, or you can also do something like an alternate day fast where you don’t eat anything at all one day and then eat normally the next day.īut the matador approach takes into account that your body will take about 2 weeks to adjust to your new caloric intake, to name a few You can simply eat more calories one day and then less calories the next day, There are other ways that you can cycle your calories as well. So this can help you not only stick to a diet plan, but it can help you continue to burn fat as the weeks go by. This intermittent approach can reduce the amount that your metabolism will slow down while dieting. The researchers of the study concluded that While the continuous calorie restriction approach started to plateau. In the matador study they actually compared a group that followed this intermittent 2 weeks on and 2 weeks off approach to another group that just continuously restricted their calories.Īfter 16 weeks significantly greater weight and fat loss was achieved with the intermittent approach, So if you’re maintenance calories were let’s say 2,000 per day you would subtract 30 percent which would be 600 calories meaning you would only eat 1400 calories per day for 2 weeks.Īfter 2 weeks of that you’ll bump your calories all the way back up to maintenance levels and eat normally for 2 weeks. You can cycle your calories a number of ways.īut out of all of the methods if you’re stuck at a plateau your best bet might be to do what’s known as a Matador Intermittent diet plan.With the Matador diet plan you would first apply a more aggressive reduction in calories for 2 weeks.Ī normal reduction is around 20% from maintenance, so for a more aggressive one you’ll drop calories by around 30 percent from maintenance. The way that a more traditional calorie restriction diet would, and cycling happens to also be a lot easier to stick to.Especially when done for longer periods of time. ![]() Studies show that a calorie cycling diet will not slow your metabolism So I’m gonna tell you exactly how to fix this problem. This happens independent of muscle loss so you don’t have to lose any muscle and you really don’t need to lose all that much weight for this to happen.Īnd the simple bottom line is If you’re eating 500 fewer calories per day, but your body is also burning 500 fewer calories per day, you might as well not be dieting at all to begin with. Which it’s not due to a process known as adaptive thermogensis which is essentially the slowing down of your metabolism to make up for the decreased amount of calories that you’re taking in. However, they’re making the mistake of thinking that their metabolism is going to stay the same week after week, So most people will say, Easy I’ll just cut my calories by 500 per day and the belly fat will be gone in a few weeks. Since there’s no way around the fact that your belly fat will be one of the last spots to go,you have to keep your body burning fat for long enough to see the inches coming off your waist. Let’s start with one of the biggest mistakes I see which is not factoring in your changing metabolic rate.
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