Why YSK: many countries have issues with weight, such as mine with 74% of US adults being overweight or obese. The global weight loss industry is over $200 billion yearly, with many influencers, pills, and surgeries promising quick results with little effort. These often come with side effects, or don’t work long term.
Studies suggest filling yourself with foods low in caloric density and high in fiber, like fruits and vegetables, can help reach and maintain a healthy weight. It’s good to have these foods available in our living spaces to make the choice easy. Your taste buds will likely adapt to love them if you’re not there yet.
You are fighting millions of years of evolution. If you are in caloric deficit for too long, your body thinks you don’t have food near you anymore and try to conserve whatever energy you have.
Take a diet break and up your calories slightly daily until you see yourself gaining a little bit of weight. Then cut back the last increase.
Keep that calorie intake for a few weeks and then start a new cut after that. Rinse and repeat until you are at your goal weight.
Ab easy rule of thumb is to do a weight cut for 6-12 weeks, and then do a maintenance weight for the same length of time you did your cut.
Not recommending chest days? I’ve read that a chest day every 4 days helped with that specific issue, I don’t know how accurate that is, as you can find everything and it’s opposite online.