Find out what is the number 1 thing that stops you from losing belly fat with the help and expertise of Dr. Mike Diamonds.
Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
The Number 1 Thing that Stops You From Losing Belly Fat
Losing belly fat can be particularly challenging for several reasons, as the body tends to store fat in the abdominal region for various evolutionary and physiological purposes.
Many key factors can prevent one from losing that extra layer of fat around the abs such as hormones, genetics, the spot reduction myth (you can’t target belly fat naturally), insulin resistance and even inflammation.
However, in one word, Diamonds explains that the number 1 thing that stops you from losing belly fat is weekends. What does he mean?
If you work out a lot from Monday through Friday and eat correctly, there is a part of your brain that assumes you’ve done enough and that you deserve a reward in the sense of a cheat meal. Sadly, a cheat meal can turn into a cheat day, then Saturday is over and you think you can pick it up again on Monday skipping Sunday entirely.
If this happens more often than not, you will not lose belly fat.
Consistency in your nutrition is key to losing that stubborn fat that hangs around your abs. If you are serious about looking leaner and with a six-pack, you need to take weekends more seriously.
For a full detailed explanation of why that is, watch the video below where Dr Mike Diamonds talks about it extensively.
Body recomposition, also referred to as “recomp,” is the act of concurrently reducing body fat and increasing muscle mass. Unlike conventional methods that concentrate solely on either shedding fat or building muscle, body recomposition aims to alter body composition by lowering body fat percentage while simultaneously enhancing lean muscle mass. The objective of body recomposition is to cultivate a leaner, well-defined physique, rather than fixating solely on a numerical value on the weighing scale. This process entails a blend of resistance training, cardiovascular exercise, and appropriate nutrition to attain the desired modifications in body composition.
The principles of losing weight involve a combination of healthy eating, regular physical activity, and adopting sustainable lifestyle habits. Here are some key principles to consider:
- Caloric Deficit: Weight loss generally occurs when you consume fewer calories than your body burns. To achieve this, you can either reduce your calorie intake through portion control or choose lower-calorie foods, or increase your calorie expenditure through exercise.
- Balanced Diet: Focus on consuming a well-balanced diet that includes a variety of nutrient-dense foods. Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Limit processed foods, sugary snacks, and beverages.
- Portion Control: Pay attention to portion sizes and avoid overeating. Use smaller plates, bowls, and utensils to help control portions. Listen to your body’s hunger and fullness cues to avoid unnecessary calories.
- Regular Meals: Don’t skip meals, especially breakfast, as it helps kickstart your metabolism. Aim for regular meal times and include healthy snacks in between meals to prevent excessive hunger and overeating.
- Mindful Eating: Practice mindful eating by slowing down, savouring each bite, and paying attention to your body’s hunger and fullness signals. This can help you avoid emotional or mindless eating.
- Physical Activity: Engage in regular physical activity to burn calories, improve fitness, and support weight loss. Aim for a combination of cardiovascular exercises (such as walking, running, or cycling) and strength training (such as weightlifting or bodyweight exercises).
- Hydration: Drink an adequate amount of water throughout the day. It can help you stay hydrated, curb unnecessary snacking, and support overall health.
- Behaviour and Lifestyle Changes: Recognize and address any unhealthy eating habits or triggers that contribute to weight gain. Develop sustainable lifestyle changes, such as getting enough sleep, managing stress, and seeking support from friends, family, or professionals if needed.
- Tracking and Accountability: Keep track of your food intake and physical activity to monitor progress and stay accountable. This can be done through food diaries, mobile apps, or fitness trackers.
Remember, losing weight is a gradual process, and it’s essential to consult with a healthcare professional or registered dietitian who can provide personalized guidance based on your specific needs and health status.
Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:
- Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
- Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
- Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
- Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
- Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.
To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.