10 Worst Diet Mistakes that Make You Fat

you can work out as hard as you want but you won't burn fat if you're not focused on what you're eating and how much of it you're eating unfortunately there's a lot of confusing and contradicting information out there so it's very easy to make some pretty common mistakes when setting up your diet plan for fat loss so today i want to go over 10 of these major diet mistakes that you'll want to avoid because these make it much harder for you to lose fat and keep it off and the first mistake that makes you waste

a whole lot of energy and time on unnecessary meal prep is this false idea that you need to eat a large number of small meals throughout the day to support your metabolism and to effectively burn fat that's why most fitness meal plans call for anywhere from five to six meals per day and like i said people that recommend this high meal frequency strategy claim that it keeps your metabolism high since you keep feeding the fire consistently and that supports weight loss but is this true well the answer is no a meta-analysis concluded that there is

no difference between nibbling and gorging when it comes to 24-hour calorie intake and expenditure in other words it doesn't matter whether you eat many or a few meals per day as long as you consume the same amount of food the impact on your metabolism and on your body will be the same on top of that eating more frequently might make it even harder for you to lose weight that's because as found by research from the university of hawaii eating frequency was positively associated with energy intake this doesn't necessarily mean that eating more often will cause

you specifically to gain weight and that eating less often will cause you specifically to lose weight it highly depends on what works for you but if you find it hard to lose weight and eat many meals multiple times throughout the day you might want to try reducing your meal frequency and see if that helps you better control your caloric intake the next big mistake that prevents people from even starting to change their diet is focusing too much on the details and not focusing enough on the big picture losing weight and burning fat is simple on

paper you just consume fewer calories than you burn and you'll drop the pounds off the scale but despite its simplicity you can make dieting as complex as you want for example beginners might wonder whether they should go organic or not whether broccoli is better for weight loss than cauliflower or whether it's better to boil vegetables rather than eat them raw and sure those are interesting questions but in the grand scheme of things they'll either have a very negligible or no impact on your weight loss results at all many people get lost and overwhelmed when they

start focusing more and more on the rather non-essential details should you eat red meat or white meat how long after your workout should you have a protein shake what's the best time of the day to eat carbs of course it's okay to ask these questions but don't let such small things distract you from the bigger picture and the two key big picture tips that you need to follow as you're guiding north stars are that you have to be in a calorie deficit and you have to make sure that you eat enough protein every single day

if you can follow these two big picture things you will burn fat and improve your body composition don't allow yourself to get overwhelmed with the details because there's enough mismatching information out there to make your head spin from vegan to carnivore to keto to low carb to low fat and you'll just get lost and stuck in analysis paralysis you have to understand that any dye can work as long as it works for you another very widespread diet myth is this false belief that you have to eat a lot of fat and a low amount of

carbs in order to burn fat for many people paleo and keto type diet plans can be very effective for weight loss one reason for this is because you limit your carbohydrates which is one of the most over consumed macronutrients now where many low-carb dieters end up going wrong is that they believe that the more fat they eat the more fat they'll lose the rationale behind this is that studies show that consuming more fat increases fat oxidation in the body which is definitely true however most people that are just drinking mct oils and adding tablespoons of

coconut oil to their coffee every morning what they fail to realize is that burning body fat and burning dietary fat are two different things just because your body is burning more of the fat that you're eating for fuel doesn't mean that you'll be losing more body fat for that to happen you'll have to be in a calorie deficit otherwise your body will simply get the energy it needs by burning the dietary fat that you take in from eating high fat foods and if your body satisfies all of its energy requirements just by breaking down dietary

fat that means there's no need to break down body fat for energy at the end of the day to burn fat you must burn more calories than you consume and it doesn't necessarily matter whether you get your macros from carbs fat or protein sure some people find it easier to control their calorie intake on a low carb high fat diet but this doesn't mean that you should eat as much fat as possible because adding unnecessary calories to your diet like adding butter to your coffee or eating coconut oil by the spoon that'll only add additional

calories and make fat loss harder next let's talk about taking the weekend off when it comes to your diet most people work from monday to friday and then they take the weekend off to recover and enjoy themselves and this extends out to their diet while this can work very well if you're following a structure to balance your calories it can also completely backfire especially for most people since they're cycling their calories blindfolded without knowing what they're actually aiming for you see even though you do have to be in a calorie deficit to burn fat it

doesn't matter if you're in a calorie deficit on any one particular day instead it's about whether you're in a calorie deficit over the long run by letting yourself go on the weekend it's very likely that you'll end up undoing the calorie deficit that you created by following a clean dieting approach throughout the rest of the week i'm not saying that you can't have cheat meals or even full out cheat days every weekend but without planning on how to balance out those calories throughout the rest of the week you'll probably get stuck and you might even

gain fat in the process so if you're planning to overshoot by a thousand calories on the weekend by eating things like pizza and ice cream then you have to make sure that you deduct those thousand calories from the rest of your week to maintain steady fat loss it can be done it just has to be done correctly another issue is thinking that you can't possibly get fat while eating clean the fundamentals of eating clean suggest that you should eat more whole foods like fruits vegetables lean proteins whole grains and healthy fats while limiting highly processed

snacks sweets and other prepackaged foods and there are a lot of benefits to this very simple approach in fact just by eating single ingredient whole foods you can lose weight for example it's probably not surprising for you to learn that research shows that consuming more fruit and vegetables can help people lose weight and keep it off however eating clean doesn't reduce the need for being in a calorie deficit you still have to consume fewer calories than you burn if you want to burn fat and that's where many people go wrong some people believe that as

long as they eat clean and consume foods that are seen as weight loss friendly they don't have to really worry about how much of those foods they eat but that's not true especially when we factor in health foods like nuts these kinds of foods might even be high in protein but they're also very high in calories and easy to overeat now the benefit of eating clean is that foods like fruit and vegetables make it easier to control your energy intake automatically that's because compared to the number of calories that they provide they're very filling so

they tend to reduce total calorie intake throughout the day but this doesn't make you immune to overeating especially when it comes to fruit and this belief that unlimited amounts of fruit will help you burn fat since fruit is healthy right well that happens to be a huge diet mistake all on its own beginners that want to lose weight will often reach for fruit and vegetable juices to burn fat but what they don't consider is that these juices can contain hundreds of calories and tons of sugar it blows my mind when clients pack a blender full

of fruit alongside with a tiny bit of vegetables and they drink that thinking that all that sugar is going to help them lose weight just because the fruit is healthy instead they should minimize the amount of fruit and maximize the amount of vegetables in that smoothie to assist with fat loss this obviously carries over to whole fruit as well if you have six pieces of fruit every day thinking that that'll help you lose fat you're very wrong because it's going to add a good amount of simple sugars and calories to your diet potentially blocking fat

loss this can be applied with other clean foods too and the bottom line is that eating clean can assist with weight loss because it'll usually help you consume fewer calories but if you eat too much clean food you're going to push yourself out of a calorie deficit and that'll prevent you from burning fat this is actually why another common mistake is guesstimating your portions and not tracking your calorie intake now i think it's very important for everyone to get to the point where they don't have to track calories and they just have more of a

natural intuition based on past experience however if you're not familiar with nutrition labels or you've never tracked your calories and macros beforehand it's very easy to underestimate how many calories you eat and how many calories you burn so if you don't track your food intake you might think you're in a calorie deficit even though you're not for example studies report that participants significantly underestimate how much they eat and can under report their calorie intake by as much as 2 000 calories per day so it's better to track your calorie intake by weighing your food and

putting it into an app like chronometer or myfitnesspal that way you'll know how many calories you're actually consuming now like i said this isn't something that you'll have to do for the rest of your life unless you want to instead once you have more experience with tracking your calories you'll most likely be able to guesstimate your calorie and macronutrient intake especially if you eat the same foods and meals regularly another major mistake is following celebrity meal plans or fad diets that you see in a magazine or some health article online first understand that many of

the meal plans that you think your favorite actor model or athlete follows are completely made up and the celebrity advertising the plan doesn't actually eat that way the second issue is just because something worked for someone else doesn't mean that it's going to work for you we all have different needs preferences and physiologies now the third issue is that celebrities usually advertise following fad diet plans that have no scientific backing usually these are quick fix programs designed to help the actor or the model lose weight as fast as possible for a certain role in a

movie for example in order to prepare for her role in dream girls beyonce followed the master cleanse diet on this diet there were no solid foods eaten for at least 10 days and the only source of calories and nutrients came from a homemade sweetened lemon beverage the idea is that doing this will detox your body and accelerate weight loss unfortunately there is little to no evidence that cleanses and detoxes work in fact they most likely don't and this beyonce master cleanse diet is actually terrible for your health and for your body composition for many reasons

including the fact that you'll be taking in almost no protein which means that a large chunk of the weight that you do lose will be in the form of muscle mass this is also without mentioning how unsustainable this type of a plan is so stay away from fat and celebrity diet plans the next mistake is not drinking enough water and other zero calorie beverages i'm not going to spend too much time explaining the benefits of avoiding all the extra calories and sugars that come from sweetened beverages like sodas and fruit juices instead i want you

to understand that drinking enough water by itself can help you reduce your calorie intake just by what it does to your stomach research shows that people that drink mostly water consume on average nine percent fewer calories per day compared to those that don't and obviously aside from the fact that you're less likely to consume energy dense beverages like soda beer or juice drinking water triggers the stretch receptors in your stomach which sends a signal to your mind that your stomach is already partially full that on its own helps with hunger management so if you're not

drinking enough water and other non-caloric beverages throughout the day you're making it much harder to maintain a calorie deficit finally the last mistake that i alluded to earlier as well as in previous videos is not eating enough protein eating enough protein should be the centerpiece of almost any diet plan that's designed to help you burn fat this is because if you don't it makes it much harder to maintain a calorie deficit since protein is the most satiating macronutrient by not taking in enough protein hunger hormones like ghrelin will be elevated which will stimulate your appetite

a simple demonstration of this can be observed in a study that looked at what would happen when participants raised their daily protein intake from 15 to 30 percent of their total daily energy intake the results showed that they automatically consumed 440 fewer calories per day which led to an average weight loss of 11 pounds in 12 weeks just by eating more protein now aside from how satiating protein is getting enough protein is also necessary for you to maintain muscle mass on a diet and maintaining muscle isn't only beneficial for your appearance but it's also very

important for long-term health and for your body composition so those are 10 major diet mistakes that you want to look out for if your goal is to burn fat i hope you enjoyed this video if you have make sure you subscribe and keep in mind if your main goal is fat loss you will need to adjust your diet and training regimen over time as your preferences and nutritional requirements change so if you need any extra help head on over to my website where we have everything from done-for-you programs that are helping my clients lose twenty

pounds or five percent of their body fat in just six weeks to one-on-one coaching and custom-made nutrition plans for longer term goals to find out more click the link below in the description or you can head on over to my website directly at gravitytransformation.com i'll see you guys soon [Applause] you