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My Approach To Fat Loss

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My Approach To Fat Loss

What to eat in order to lose weight? This is an eternal question for all food lovers. It seems every person reaches that stage in life when it’s time to start losing weight. At first everyone is excited to try their diet and exercise routine, going at it with all their energy and all their focus. But then time goes by, and the fat does not want to leave, and we get disappointed. As a result training becomes more and more complicated as we try to reach a seemingly unattainable goal…What to do?

What to eat in order to lose weight? This is an eternal question for all food lovers. It seems every person reaches that stage in life when it’s time to start losing weight. At first everyone is excited to try their diet and exercise routine, going at it with all their energy and all their focus. But then time goes by, and the fat does not want to leave, and we get disappointed. As a result training becomes more and more complicated as we try to reach a seemingly unattainable goal…what to do?

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What to eat in order to lose weight? 

This is an eternal question for all food lovers. It seems every person reaches that stage in life when it’s time to start losing weight. At first everyone is excited to try their diet and exercise routine, going at it with all their energy and all their focus. But then time goes by, and the fat does not want to leave, and we get disappointed. As a result training becomes more and more complicated, because there is nowhere to take energy from the “diet”.

Consider the main mistakes that lead to weight gain, despite an intense training process:

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An improperly composed diet

Usually, athletes start with a reduction of carbohydrates and fats, leaving only protein in their diet, hoping for a large gain in muscle mass and better fat burning. Then, to their shock, those bulging muscles don’t appear! Calories are reduced, metabolism slows down, there is a desire to eat more, and your mood turns sour and you’re constantly angry.

What to eat in order to lose weight? 

Here’s the truth behind the myth: During a training session, your body needs a lot of energy, and the source of that is glucose. It is a very simple molecule of the carbohydrates class, but not protein. When ATP is generated in sufficient quantity and efficiently, the barbell is suddenly lifted more and more easily. For that reason porridge, sweet potato and pasta should always be a part of your workout diet.

Because of advertising, athletes often replace basic meals with “sports nutrition” – protein shakes or energy bars, hoping these will burn away the fat.

Such products (especially gainers and bars) are quite high in calories, but they won’t properly fulfil your hunger. Okay, you’ve eaten a protein bar and did not feel it, even though almost 350 calories fell into your stomach. Instead, try a medium sized sandwich with turkey, avocado and vegetables, plus a glass of fresh juice and crackers. Perhaps it’s not such a dense dinner, but for the same amount of calories, you won’t be feeling hungry for the next two hours!

Here’s the truth: replacing real food with a “sports alternative” doesn’t do anything for you. It’s another matter when time is short and you need to “throw something in the firebox”. In that case, by all means reach for the energy bar or that protein shake. However, this should not be a routine substitute for the main meal, otherwise you’ll still feel hungry, you’ll eat more, and fat is guaranteed.

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The second law of thermodynamics hasn’t been canceled yet

In order to stay in shape, you need to burn off as many calories as you take in. And, if you want to reduce weight, you need to have a deficit. In other words, you need to burn off more than you take in. Eat less, or train more, but maintain a healthy diet. Better yet, do all three.

One more thing to leave you with. If your goal is to gain both fat and muscle – you can lie on the couch sometimes, but not for too long. Remember, a body in motion tends to stay in motion, but a body at rest tends to get overweight!

Epilogue: So, what should you eat to lose weight? It’s not that simple. You need to eat AND train right, otherwise your goal will forever remain out of sight. 

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

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