How to lose fat? Mistakes you should not make

Fat loss is not only an aesthetic goal, but also a significant improvement to overall health and well-being. However, achieving this goal goes beyond simply reducing food intake. It requires a holistic approach that encompasses diet, exercise, rest and stress management. For this reason, we want to show you the key points to lose fat without dying trying.

Calorie deficit: more than a question of calories

A very common mistake is to focus only on the caloric intake of food, leaving aside the nutritional quality. While it is true that what will determine fat loss will be the calorie deficit, this can be achieved with a varied and balanced diet and an active lifestyle.

Something that cannot be missing in our dishes is a good vegetable base, which should occupy at least half a plate. The inclusion of proteins in each meal is essential to preserve muscle mass and promote satiety. Sources such as eggs, fish, meat, legumes, tofu, tempeh or textured soy, among others, are essential in a balanced diet. In addition, prioritizing whole-grain carbohydrates not only helps regulate blood sugar, but also provides a prolonged feeling of satiety due to their high fiber content. We must not forget the contribution of healthy fats, which we find in extra virgin olive oil, nuts or avocado among others, as they will also contribute to satiety. Each macronutrient plays an important role in the body and it is not necessary to suppress any group.

Balance between cardio and strength training

Strength training is crucial to preserve muscle mass during fat loss. Combine it with cardio sessions for both metabolic and cardiovascular benefits. This combination maximizes "calorie burn" during exercise and increases long-term resting metabolism.

The role of rest in fat loss

Quality sleep is essential for recovery and optimal performance. Prioritize adequate rest, as lack of sleep can negatively affect appetite-regulating hormone levels, leading to increased food intake, hindering fat loss. If the body is not given the rest it needs, cravings or appetite for sweet and ultra-palatable foods will be more likely to appear.

Common mistakes that hinder fat loss

1. Lack of daily physical activity: A sedentary lifestyle can counteract the efforts we make to lose fat. For this reason, it is essential to increase daily physical activity with small changes such as walking more, taking the stairs instead of the elevator, and taking short active breaks during the day.

2. Obsession with scale weight: Fat loss may not be directly reflected in a decrease in body weight due to the simultaneous increase in muscle mass. Instead of focusing exclusively on weight, consider other indicators such as waist measurement or body fat percentage. Keep in mind that muscle mass weighs more than fat but takes up less and visually makes us look more defined.

3. Drinks and caloric content: Liquid calories, present in beverages such as juices, soft drinks and alcohol, can add calories without us realizing it, but the most relevant thing is that they are not going to nourish us as well as quality carbohydrates or healthy fats, for example. Opt for water, tea or infusions to stay hydrated without adding extra calories.

4. Lack of adherence to nutritional strategy: A diet that is too restrictive or monotonous can be difficult to follow in the long run. Prioritize variety and balance in your meals, adapting your nutritional plan to your individual tastes and needs.

5. Underestimating or overestimating caloric intake: Sometimes, it is very common to underestimate the caloric intake of what we eat. This means that we think we are in a caloric deficit, but in reality we are not.

The opposite can also happen. It is paradoxical, but a very restrictive and low-calorie diet can hinder the process, causing the body to go into saving mode and stop being efficient when it comes to losing fat.

Dangers of eating few calories

As we have seen, eating too few calories or cutting back too much on food is not going to make us lose fat faster, but can lead to a number of problems that are shown below:

Nutritional deficiencies: can lead to a variety of health problems, such as weakness, fatigue, and immune system compromise.

Loss of muscle mass: not only affects physical appearance, but also functionality and resting metabolism.

Slowing of metabolism: can further hinder weight loss and lead to stagnation in progress.

Increased food cravings and intensified cravings: can lead to bouts of overeating and disordered eating.

In addition, for women, a poor diet can lead to possible menstrual disturbances such as irregularities in the menstrual cycle or even amenorrhea, and may indicate hormonal imbalances and have repercussions on long-term reproductive and bone health.

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