If you’re one of those people who lose weight through excessive cardio and restricted eating then you’ve gone through the fat loss spiral.
The fat loss spiral is when you begin to increase cardiovascular activities(like running) and decrease your overall eating - causing weight loss, but due to the decrease in weight, your body now needs less food to survive when compared to your previous, heavier body. Hence, you eat even lesser and do more cardio to lose more weight. This process keeps going until a point where you’ve lost your muscle, but still have a tiny belly! This is called the fat loss spiral.
Here’s how you can avoid it:
1. Replace cardio with weight training: training with weights helps you build muscle, making your food requirements increase! So eating the same amount of food will slowly help you start losing weight since your muscle demands so much energy.
2. Don’t fear food: There is no such thing as good or bad food, there’s just food that you can eat more of and food that you should eat less of. Don’t demonize food, demonize your inability to stay away from certain foods in moderation.
3. Eat adequate protein: Eating adequate protein helps your body build and recover from weight training quicker and helps build muscle!