How to lose fat and maintain your results forever

Most people do not struggle to lose weight. 

All you have to do is to stop eating food and start exercising like a maniac. 

Easy, right?

Not so fast...

Such extreme approaches only work in the short term but fail to achieve long-term fat loss because the human body is much more intelligent than that. 

Metabolic Adaptation, Not Metabolic Damage

Many people who've once lost significant weight but now struggle to maintain their weight loss results think they've damaged their metabolism. 

I want you to understand that your metabolism is not broken. 

Your metabolism has adapted. 

The human body has evolved to resist dying during times of famine.

To understand how you can achieve lasting success with your body composition, you must understand the body's three-prong response to reducing calorie availability. 

1. Basal Metabolic Rate (BMR) reduces

BMR refers to the energy your body burns at rest daily to power vital functions such as digestion, heat production, breathing, and heartbeat. 

One of the first things that happen as you enter a caloric deficit is that your body becomes more thrifty with energy by reducing the energy wasted on metabolic processes, such as heat production. 

2. Non-Exercise Activity Thermogenesis (NEAT) reduces

NEAT refers to the amount of energy your body burns every day during unconscious physical activity, such as using your hands and face as you speak, tapping your foot and walking around the office, to name a few. 

The second adaptation to reducing calorie availability is that your body becomes more energy efficient by lowering unconscious physical activity. You will stop tapping your foot. You will use your hands and facial expressions less as you speak. You will choose the lift instead of the stairs more often. 

3. Fat cells become more receptive to future fat gain

Your body stores most of its energy in adipose tissue (fat). 

The third adaptation to a calorie deficit is that your fat cells become more receptive to future fat gain. 

How to keep your weight loss results forever

Together these three adaptations make fat loss harder the longer you've been in a caloric deficit and easier to regain fat when you stop dieting. 

I want you to understand that you need to take weight and fat loss very seriously, and you need a plan to be successful in the long term. 

To learn the exact protocol I use in my 18-week Body Transformations Programs to deliver sustainable results to people of all ages, check out Episode 49 of the Wellness and High-Performance Podcast. 

The podcast is also available on:

Let's do this,

Coach Pyry