[00:01] seems completely impossible, then I'm absolutely certain that you are making reaching your goal. Luckily for you, these mistakes are super easy to fix. So, let me show you how to do it. One of the mistakes that so many people are
[00:14] guilty of is putting themselves into way too big of a calorie deficit right away because they want to lose weight as fast as possible. Unfortunately, this is almost a guaranteed way of making sure that your weight loss attempt will be
[00:26] unsuccessful. So, how do you find out if your calorie deficit is way too big? Well, it's actually really simple to find this out. Your goal should be to lose a maximum of 1% of your total body weight per week. If you're losing more
[00:38] than that, then you can be almost certain that your calorie deficit is way starting your weight loss journey, you might lose more than that in your first some water weight, but that is to be expected. So, don't make conclusions too
[00:52] weeks, then you can adjust based on that. If you don't really lose any small. So, increase it by a couple hundred. On the other hand, if you lost way too much weight way too quickly, you should make your calorie deficit a
[01:06] recommendation I would give you is something along the lines of 300 to a 500 calorie deficit. That is the sweet spot for most people. Whether you like it or not, losing weight just takes time. No matter how much you want faster
[01:19] weight loss. This slow and steady approach is the only way that you can actually succeed. There is simply no such a thing as fast weight loss. You might think to yourself, "Huh, I'm super tough. I will just put myself into a big
[01:33] calorie deficit and get shredded super fast." And if this is your mindset, I before. Otherwise, you would have learned your lesson. You know, if you deficit, it might seem like it's super effective for the first couple of weeks.
[01:47] You are dropping a lot of weight, everything seems perfect, but the longer to get. You will start getting hungrier and hungrier, your sleep will get worse and worse, and your strength in the gym will absolutely plummet. And once you
[02:01] "All right, I'm done with this BS." you and you will be happy if you don't end up even more obese than before, which transitions very well into the next mistake. And that is obsessing over the
[02:15] number on the scale. While that number is certainly important, it doesn't when you're losing weight, you are usually also gaining muscle at the same seem like you didn't lose any weight even though you did. That's why it's so
[02:29] important to take progress pictures of your physique because while the scale might not show you, looking back at your previous picture certainly will. This long term. If you have been dieting for only like 2 weeks and you are not losing
[02:43] any weight, it's obviously not because you gained a pound of muscle in that time period. What is really important when you take progress pictures is that you keep it consistent. Otherwise, you are just going to confuse yourself even
[02:55] is no point in comparing your physique when you just woke up versus when you are fully pumped up. So, try to take the progress pictures in the same location and same lighting so that you can actually fairly compare them. Now, let's
[03:08] know, there is a lot of different types of diets that usually restrict eating specific foods, like the keto diet, for example, where you avoid all foods that contain carbs. And I mean, sure, you can do whatever type of diet you want. What
[03:22] artificially restricting your access to some foods, you will not really get any better results than if you just stuck with a normal balanced diet. The usual claims that you see that are like, "This one specific food group is keeping you
[03:35] fat." is just nonsense. If you want to do some kind of special diet like keto or paleo or whatever else and you enjoy it, then perfect, go ahead. But there is absolutely zero reason to force yourself into some very restrictive diet that you
[03:50] just hate just because some doctor said that it burns the most belly fat. It's just all about keeping it balanced and not going into extremes for no reason. Let's continue with the next mistake. As you all hopefully know, weight loss is
[04:03] your body needs to maintain its weight. weight, but you are not counting your calories, how do you expect to lose fat that's impossible. Some kind of structure is just absolutely necessary.
[04:18] You need to keep track of what you are consuming. This way you will be 100% sure that you are on the right path. If you would like to get some help setting should definitely check out my cutting guide. This guide will show you exactly
[04:31] how to lose weight step by step and create your very own weight loss meal plan in the most simplified way possible so that you don't feel overwhelmed or confused because I know very well firsthand how bad that feels. So, if you
[04:43] struggles I had to, check out the cutting guide by clicking the first link simplify your weight loss journey into something that you can actually manage. All right, next up we have a very crucial mistake, and that is forgetting
[04:57] to count liquid calories and condiments. If you're wondering why you are not all your calories, then this might be why because the calorie intake from the liquid calories and condiments can creep up on you really quickly. So, you simply
[05:11] cannot pretend like these calories don't exist or don't count because they very lose weight, you shouldn't be drinking sugary drinks or abusing the absolute living hell out of mayo anyway. On a diet, you should always go for zero
[05:25] sugar drinks and low calorie condiments. That way you can make your diet a little more enjoyable without ruining it in the process. And most importantly, be careful how much oil you are using because just 1 Tbsp of oil is 120
[05:38] Otherwise, you might just make your calorie deficit disappear. What you also need to do to not ruin your diet is to keep it high in protein. The reason why this is important is because you want to achieve two things. First off, you don't
[05:52] diet high in protein will achieve exactly that. And secondly, you don't want to feel hungry. And because protein is highly satiating, consuming more of binge eating rampage. The recommended number you should use is 1 g of protein
[06:07] per pound of body weight, but only if you are not extremely obese. Otherwise, the number you would get would be absolutely insane. If that's your case, mass instead of your regular body weight, which you can easily do just by
[06:21] typing lean body mass calculator into Google and use any of the results as number you get from the calculator to find out your protein intake. The result will be much more accurate than if you used your regular body weight. A big
[06:34] mistake that I have seen countless times is over-reliance on cardio. No matter how impossible it is to out-cardio a bad diet, someone will always try to do it. If you need to burn like 1,000 calories every day by doing cardio in order to
[06:47] stay in a calorie deficit, then your whole diet is set up in a terrible way. calorie surplus when you want to lose weight and then trying to get into a deficit by doing countless hours of grueling cardio because doing such
[07:01] insane amounts of cardio will catch up with you sooner than you think. And as sustainability is one of the most important things when it comes to weight loss, which is also very relevant to the next mistake. When losing weight, one
[07:14] would think that the best thing to do is to just stop eating all fat, but that is definitely not the case. Even on a diet, your body still needs healthy fats to function properly. Completely getting rid of all the fats in your diet nuke
[07:27] your hormones. So, you need to make sure that your diet consists of at least 20% minimum, and reaching this threshold isn't even that difficult. Just regularly eating eggs or having some kind of fatty fish a couple of times a
[07:41] easily. And that's all I got for you today. I to check out the cutting plan in the description, and I will see you next Well, if you like this video, then you need to check out this one, too.