Mistake #1

Not being in a calorie deficit

According to some “experts,” losing weight and keeping it off is all about controlling the types of food you eat.

They say particular foods are “fattening” because they pause fat burning and cause a hormonal environment that leads to weight gain… while other foods “balance” the system and stimulate fat loss.

While that’s partially true, it doesn’t give you the full picture. The reason is that if you want to lower the number on your scale, the most important thing you must do is enter a caloric deficit.

It’s simple. If you consume more calories than you burn, you’ll gain weight. And if you consume fewer calories than you burn, you’ll lose weight. That’s a scientific fact.[2]

Looking for proof? Well, dozens of studies show the vitality of calorie balance.[3-19] One of these is a case study by Mark Haub, a professor of human nutrition at Kansas State University.[20]

He carried excess pounds and, knowing the importance of calorie balance, decided to do an experiment. For two months, he only ate foods like Twinkies, Oreos, Dorito, and protein shakes while maintaining a daily energy deficit of 800 calories.

The result? In just two months, he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.

Now, I don’t recommend you follow such a diet, but it illustrates my point. If you want to lose fat, you must be in a calorie deficit.