4 bitter truths you need to know about fat loss

written by Philip Stefanov  |  MARCH 15, 2022

I am sure we can all agree that fat loss is one of the most desirable goals out there. Like most people, you probably approach the process with enthusiasm for the progress you’ll get to make.

But here is the thing:

While reaching your fat loss goals, the event, is sexy and exhilarating, the process of getting there isn’t. To that end, I’ve dedicated this week’s newsletter to the bitter truths that surround fat loss. Knowing them is the first step to anticipating and tackling them successfully.

Let’s dive in.

1. Fat loss is challenging

We all carry the intuitive sense that losing fat is difficult. You have to eat less food, avoid some of your favorite treats, and deal with hunger multiple times per day. Of course, that doesn’t seem bad, especially when you first get into the process.

What’s perhaps more challenging about fat loss is how constant the process is. Take, for example, working out. Sure, it can be grueling, but the workout will come and go before you know it. It might take you 30 minutes, or 40, or even an hour. But it will pass. In contrast, dieting is a full-time job. From the moment you open your eyes in the morning to the moment you fall asleep, fat loss will demand discipline and effort from you.

Aside from having to endure hunger and cravings, you will also have to deal with the reality that you’re dieting. Sure, you can follow tactics to make the process more pleasant, but it will always be in the back of your mind, reminding you that you won’t be enjoying your nutrition for the foreseeable future.

I remember periods where I would be working half an hour after a meal, feeling intense hunger and not being able to do anything about it. I followed all the good practices (fasting, high-protein intake, lots of veggies, water, etc.), but I still felt hungry, and the only thing I could do was suck it up and wait for my next meal.

2. You have to make sacrifices

Everyone likes to talk about dietary flexibility and enjoying your favorite foods, even while losing fat. But while these ideas make sense on paper, they rarely work as effectively in the real world.

Sure, following the flexible dieting principles can allow you to enjoy some of your favorite foods daily and still lose fat. But, regardless of how you slice it, there is no way around it:

Fat loss involves sacrifice because you have to consume fewer calories than you would like. You can treat yourself occasionally, but you won’t feel completely satisfied.

3. Erasing progress is much easier than making it in the first place

Have you ever thought about how much easier it is to mess something up than to build it in the first place? For example, you might need months of part-time effort to fix up a car, but it only takes one crash to wreck it.

The same goes for fat loss. Making noticeable progress often takes weeks or months of diligent dieting, regular training, and cardio. But, letting loose for just a few days can do serious damage to your progress and bring you several steps back.

This is one reason why many people lose fat successfully but fail to maintain their results after that. It’s one thing to make progress and a whole other to keep it.

4. You probably have to lose more weight than you believe

The first time I got serious about weight loss was when I was seventeen. I weighed just over 240 lbs and reasoned I would need to drop to around 200 lbs to be ‘fit.’ Fast-forward a few months, and I weighed 190 lbs, feeling like I wasn’t even at the halfway point. I ended up dropping to 170 lbs to reach the desired body fat percentage.

We all think we are more muscular than we are, and we believe that losing just a few pounds will get us to our desired body composition. Sadly, it rarely works that way, and most of us have to lose much more fat than we would like. Here are a couple of takeaways from this:

  • Give yourself more time for weight loss because you will likely need it
  • Don’t go overboard with your bulking efforts because you will gain a ton of fat that will take forever to lose

Thank you for taking the time! Until next week,


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