MISTAKE 1 NOT EATING ENOUGH
Ironically, “not eating enough” is also a common mistake people who are trying to gain weight tend to make. This logic is sound, but you need to approach it strategically. Think “precision ground strike,” not “nuclear bomb.”
If you jump into dieting haphazardly or too drastically and cut too many calories from your daily intake, you may set off a chain of unfortunate effects.
In the beginning, you’ll feel tired, mentally unclear, and maybe even a little cranky as your blood sugar falls low between meals. As you continue your low-calorie cut, your body will begin to get alarmed and hold on to fat stores instead of metabolizing them. In combination with all the cardio you’ve probably been doing to reinforce your aggressive fat-loss diet, you may force your body to burn muscle for fuel instead of fat.
A far better way to lean down is to cut back to a reasonable deficit. To start, try knocking off 500 calories from your current daily or maintenance intake level. For example, if you normally consume 3,000 calories per day, you would knock it back to 2,500. A 500-calorie daily deficit amounts to a weekly deficit of 3,500 calories, which—and this is no coincidence—is the amount of calories stored in a pound of body fat.
When it comes time to cut down, I still eat the same 5-6 meals every day, but I adjust the portion size. I still make sure to get adequate protein, complex carbs and healthy fats You need these. Don’t neglect them, or you’ll end up paying the price!
MISTAKE 2 SNACKING BETWEEN MEALS
OK, you’ve got your 2,500 calories down on paper. Now ask yourself: Does this reflect everything you actually eat? Be honest!
Here’s the thing about a small caloric deficit: It can easily be turned into a surplus simply by eating a few handfuls of almonds, granola, or fruit. The effect is multiplied when the snacks are unhealthy—potato chips, candy, or ice cream, for example.
Save the junk for your weekly cheat meal. And if you don’t have a cheat meal scheduled in your diet plan, then it’s even more important to have enough pride and discipline to know you followed your plan. Credit: bodybuilding.com