Research also shows that you might be making these 3 critical diet mistakes. These mistakes are so serious that even if you are training with my amazing TT workouts, you could be stopping your fat loss dead.
Mistake #1 – Using food as a reward for exercise
Years ago I found that women often overeat after doing cardio. That’s one way slow boring cardio tricks your body into getting fat. A new study confirms it, showing that many people treat themselves with extra calories just for doing their workout. But you must be careful…
Ref: Exercise and Food Compensation. J Phys Act Health. 2014 May 6.
Don’t go overboard. It’s tempting to reward yourself because the calorie counter says you burned 400 calories, but remember that the cardio machines lie (by up to 42% in the case of the elliptical). For example, a lot of folks eat too much of these 4 foods after exercise. Are you?
You simply can’t have a cheat day every day just because you did some cardio or even a TT workout. Instead, you must follow your nutrition plan to accelerate your workout results. As much as I hate to admit this, diet is more important than exercise for fat loss and health!
Mistake #2 – Eating too much too late in the day
Last year a study from Spain reported that men and women that eat big lunches (after 3pm) had more belly fat. New research agrees, and even shows that you should eat early to lose fat.
Ref: More Meal More Efficient for Fat Loss. J. Am. Coll. Nutr. May 8: 1-8, 2014.
Subjects were put on a Mediterranean diet. The only difference is that one group consumed 70% of their calories between breakfast and lunch and the other group ate only 55% of their total day food intake during that time.
Group 1 (Early Eaters):
70% breakfast, morning snack, lunch and 30% afternoon snack and dinner
Group 2 (Late Eaters):
55% breakfast, morning snack, lunch and 45% afternoon snack and dinner
Group 1 lost 15 pounds of fat while the “Late Eaters” lost only 10 pounds. Group 1 also lost more inches around their waist and improved insulin sensitivity (which helps fight diabetes).
If you are struggling with a fat loss plateau, eat more of your calories earlier in the day. But food choices matter too, of course. You can’t eat 6 donuts before 9am and expect that to be good for you. Sorry Homer! 😉
The right meals at the right times will help you lose fat fast.
Mistake #3 – Not Eating Enough of this One Ingredient
Here’s some good news. Research shows that when you are eating for fat loss, you should be eating more protein. Scientists reviewed several studies and came to the conclusion that you should be eating at least 1 gram of protein per pound of lean bodyweight when on a fat loss and resistance training program.
Ref: International Journal of Sports Nutrition, Exercise, & Metabolism 24: 127-138, 2014.
But it’s hard to know how much lean bodyweight you have (without accurate fat tests). My advice is to identify how much you want to weigh at the end of your fat loss program, and simply eat 1 gram of protein per pound. If your goal is to get down to a lean 150 pounds, then aim to eat 150 grams of protein per day.
And later this week I’ll cover a cool exercise study sent in by TT reader, Andre Barlocher – thanks Andre!
Until then, eat well for fat loss.
Those are some great secrets for success,
Craig Ballantyne, CTT
Certified Turbulence Trainer