Fat loss is not complicated, but we make it mysterious.

Fat loss is not a secret. To be honest, I regret the approach to fat loss that was confused with weight loss. The paralysis of analysis made it so complicated that it became a huge task in my health and fitness journey in my youth.

Believing in all the articles published in nutrition, health, and fitness magazines, I destroyed my metabolism and suffered unnecessarily. I feel guilty about wasting money on weight loss programs, counseling, and expensive supplements.

In retrospect, fat loss is neither so complicated nor mysterious. After years of research, observation, and trial and error, the rules are finally clear. Over the years, I've documented my experience in several articles, blog posts, and book chapters. My goal is to share my hard-learned lessons with those who may need insights from the experiences of others who are suffering. I thought scientists wouldn't make a mistake. When I saw overweight scientists and doctors, my perception changed. They are humans like us. I learned better lessons from people over 100 years old. Health has nothing to do with theory and has much to do with listening to your body and taking corrective action. In this article, I'll discuss five key points that have played a remarkable role in my fat-reducing journey. I am simplifying these restrained but groundbreaking principles in the hope that they can provide a valuable perspective for people in need of fat loss for a variety of reasons. My main focus is physical and mental health. Of course, some people do it for aesthetic reasons, but I respect their choices. There is nothing wrong with this claim. Everyone deserves a wonderful body.

Here are five mistakes that delayed me from losing fat when I was young and gaining a lean body shape. Correcting these mistakes had the greatest impact on my fat loss journey. They weren't in any particular order, each was important to me. I have a holistic view of physical and mental health. The body and mind are connected like yin and yang. We call it psychosomatic. Since health is about homeostasis, all of these points revolve around balance.

Summary of 5 mistakes in related lessons

Mistake 1-Deprive you of quality sleep

I neglected to sleep because I was focused on work and study. I knew little about how important deep and restful sleep was to burn belly fat. I also didn't know the role of cortisol, which releases visceral fat. By ignoring sleep and rest, I was improperly raising cortisol. I didn't know the importance of delaying the loss of fat, which is essential for physical and mental health. Lack of sleep not only increased my chronic stress but also inflamed my body, causing unnecessary gas and bloating. As a result, I was losing weight in other parts of my body, but after a sleepless night, my stomach was swollen. The harmful effects of insomnia on our physical and mental health are incredible.

Unfortunately, cortisol has lost my precious muscles. Understanding the importance of this important hormone has given me a practical perspective. Resolving sleep problems has shown remarkable improvements in reducing belly fat. Today, I prioritize sleep over work and study. My goal is at least 8 hours of restful sleep. But after particularly intense training, I sometimes sleep for nine hours.

My biggest mistake was to believe in frequent eating, hoping that the heat effects of food would burn extra calories and keep me healthy. This was advertised by nutritionists and even doctors at the time. I regret having unquestionably believed in these unfounded claims. Moreover, none of them even focus on calories and address the dramatic effects of insulin. I wish I knew that calories had nothing to do with fat loss.

Eating six meals a day was a disaster for my body. With all entrees and three snacks, I unknowingly caused insulin spikes and delayed fat adaptation. The body used the energy available, primarily carbohydrates, from the calories from these frequent diets. This irrational regime did not give my body a chance to recover.

When I turned off the snack, the hunger switch was turned off. My leptin resistance is gone. I feel better. Learning later about limited-time meals was a game-changer for me. As soon as I skipped a meal, I saw a remarkable change in weight management. As confirmed by the DEXA scan, I lost not only fluid and muscle, but also fat. Later on, adapting to fat was the best condition for maintaining weight management.