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Flexible Dieting & IIFYM broooo (If It Fits Your Macros). IIFYM is a concept you’ve likely heard floating around the health and fitness industry on the last decade. Essentially you can eat whatever you want within a calorie allowance and still achieve your body composition goals. Yes you can eat burgers, donuts, maccas…. all the good stuff and still lose weight.

But how?

“Just follow a calorie and macro target bro.”

Yes it’s true you can eat all this delicious food, stay within your calorie target and still lose weight. A calorie deficit is the be all end all for fat loss, we know this. Short term, eating any food you want can work, but long term focusing on a number rather than food quality will get you in trouble.

It is very easy for someone to say just hit this calorie number, hit these macros and you will be fine. Any average Joe can concoct a selection of macros and add up a number to give you a calorie total. That’s pretty much how the insta fitness coaches work. Eat these calories made up from whatever foods you like… sounds pretty attractive hey. People will then go a pay $$$ for 4 numbers and to be told they can eat the same things they currently are.

Most general population clients can’t follow this long term with little knowledge of nutrition or control over food quality. Prescribing the above is akin to a band aid over a fatal wound.

Food quality and selection is very important for your diet. I don’t say that lightly either.

If all you are doing is trying to fit the tastiest food into your calorie allowance then apart from feeling like rubbish all the time, you might want to take note on the below points.

Micronutrients

A chemical element or substance required in trace amounts for the normal growth and development of living organisms. These are typically your vitamins and minerals from foods. Highly processed foods generally have poor micronutrient profiles. Allowing this to make up a large portion of your nutrition long term is doing your body a serious disservice. The potential to develop deficiencies is likely higher than a diet with plenty of nutrient dense foods. If the majority of your foods are nutrient dense and wholesome, let’s say 70-90%, with the other 10-30% coming from those tastier foods, the likelihood of a micronutrient deficiency is going to be lower than fitting whatever into your calorie allowance.

Satiety

The feeling or state of being sated (full)

If you have ever dieted you will probably know that being full is hard to come by. With less calories coming in than your body would like, dieting causes a cascade of physiological and psychological changes. Your body being the survival driven machine it is, doesn’t know any better. If you take away food, it will fight back to restore its ‘norm’ or homeostasis. Notable changes being the increase in Ghrelin (physiological) and increased drive to eat (psychological).

Is fitting in all the tastiest, calorie foods during a diet a smart idea? Probably not. Of course if you want to be hungry, never full and miserable the whole time then yes go for it! Use your calories on low volume, calorie dense foods for that fleeting moment of satisfaction. I won’t stop you, but I hope this document makes you sit and think twice!

If you can survive dieting this way and come out the other side 6 months later and on top of that, held your weight…. I will personally bow down to you. You have the will power of 50 men.

Let’s think about this. When you charge your phone overnight, do you want it to be fully charged of ¼ charged when you wake up.

Fully charged obviously.

Similar to a diet, do you want to be as full as you can from the foods you eat or do you want to feel half full all the time. I know for sure which one I am about. I saw a quote the other day when I was halfway through this document. It is from Jackson Peos – “more variety = less satiety”. More ingredients in your foods generally leads to less satiety.

Trigger foods

Food that sets of a ‘switch’ where the control of over eating is lost.

Trigger foods are a thing and terms of dieting they can be a real problem. It’s not uncommon to undo weeks and weeks worth of dieting when trigger foods are encountered.

“So coach, I want to lose fat”

“1500 calories, 100P, 150C, 55F. Hit these and eat whatever you want because I’m not about any restriction”

A few weeks in of feeling hungry and tired that person spots a tub of ice cream on special! A few hours later the whole weeks deficit is ruined.

Some of you are probably barking up the “but you’ve just got to restrain during a diet” tree

Yes I agree, but simply saying fit any foods into your macros is a task not many can successfully complete. Have you heard the saying “Give them and inch and they’ll take a mile”.

But what about the insta influencers you ask… “I see them all the time eating out all the time and they still have abs”.

It’s a lie. Firstly, this is only a snap shot of their day! Anyone that looks like they do, don’t eat like that all the time. Second, they are likely getting paid for the image. I’ve encountered people who will pose for a photo and not eat anything in that’s in front of them.

Now I’m not saying completely avoid a certain type of food. No food in isolation will harm you (unless allergic, then it may f&%k you up). It just might be the more conducive decision to put that certain food aside for a dieting period and then reintroduce it at a later time.

Longevity

Alright so this is purely a subjective point. There’s probably nothing really set in stone in terms of evidence to this point but hear me out.

Cumulative effect is defined as ‘the state in which a series of repeated actions have an effect greater than the sum of individual effects’

Let’s say year after year you have adopted the approach of eating whatever fits your macros and you’ve been making this up of highly palatable and poor nutrient profile foods. Let’s also say for arguments sake, this decreased your performance by 0.5% per year.

That’s a tiny number for a year you may not even notice it short term. But if the approach was adopted for 15 years not knowing any better that can add up to a 7.5% performance decrease.

Again, please bear in mind that this point is highly subjective and these numbers are probably not as severe as I might hypothesise but I still think a difference will be made long term.

Unpredictability

Being able to assess data and trends during your weight loss is vital. Knowing when to change certain variables when things seem to progress to fast or not fast enough, stall and even go backwards is important. What we know about weight loss is that the majority of the time it isn’t linear. One day you might be down, the next day you might be up. However, if we took a step back and looked at the whole diet, we would want to see the resemblance of a linear trend downwards on the scale.

We know the scale can be heavily influenced. Introducing different foods constantly can influence things like body water retention and gut residue. Both have major impacts on your scale weight. For example, we eat a new yummy meal that fits our macros but unknowingly contains lots of sodium and we wake up the next day 900g heavier. Panic stations hit and calories are dropped further and cardio upped. Yes, the further drop will probably cause more weight loss but we may not have needed to do this just yet. We may have been able to eek out some more weight loss on the higher calories with food that allows us to see more predictable scale movement. Introducing all these different foods will set you up for high variance in scale weight.

Summary

If you are looking to implement flexible dieting, be wary of just eating whatever you want to fit a number. Whilst it sounds very attractive and many coaches and so called professionals take advantage of this, if it was that easy then everyone would be doing.

Long story short, there is nothing inherently wrong with flexible dieting…. It’s the misapplication of it’s principles where people slip up. Flexible dieting done correctly is not a free for all. Rather, you still make good food choices a majority of the time but you also have a tool that allows for some variation when desired.

Of recent times rigid meal plans seem to be getting a bad wrap in the health and fitness community with flexible dieting and tracking calories being heavily favoured. Whilst flexible dieting certainly has many benefits associated I believe strict and rigid diet plans are also very valuable tools within the health and fitness world. The poor reputation for rigid meal plans revolves mainly around their misapplication rather than them being an overall poor nutrition modality. As you will find out below, applied in the right context and with the appropriate structure (calories, macros etc), rigid meal plans can be used highly effectively.

What do I mean by rigid meal plans? I’m talking about bare basic, consistent meals repeated over weeks and months. For example, you go see a coach or nutrition expert, have an assessment and they give you a weeks worth of structured meals that you follow for a period of time. Here are some characteristics of what you may see within the plan:

• Minimal food variety with the same/similar meals day to day.

• Often consists of minimal to zero of what would be considered ‘junk food’.

• Potentially bland meals with minimal extras i.e sauces.

We’ve all heard the arguments against this.

“It’s not sustainable”

“You won’t enjoy yourself”

And so on.

Now these are probably true BUT no one said you had to follow a rigid meal plan forever! Rigid dieting is a TOOL and has it’s PLACE, just like flexible dieting. Within one’s journey towards any health and fitness goal there may be times where having very tight restrictions around their nutrition is necessary and the best option. The same applies to flexible dieting, intuitive eating etc.

The following are some reasons as to why I believe rigid meal plans have their place.

IT’S YOUR FIRST ATTEMPT AT DIETING: RESULTS + EDUCATION

If it’s you’re very first attempt at dieting and you’re not familiar with the health and fitness world then it’s likely you’re not educated on what you need to do with your nutrition to attain your goal. If you don’t have a basic understanding of calories, macros, how to manipulate these and what foods will help you achieve this then dieting is hard. All of this can take a bit of time to learn so starting a diet and trying to learn this on the go can lead to a lot of confusion and mistakes which will delay progress.

Potentially a better way to approach this and one I’ve had success with as a coach is to start the process with a rigid meal plan. Basically, it will increase the likelihood of results as long as it’s adhered to and along the way a point can be made of educating the individual to give them a basic understanding of nutrition and its application. For example;

• The individual will be able to get a gauge of what X amount of calories looks like in a day of eating.

• The individual will be able gain an understanding of good food sources for each macronutrient.

• It will allow them to develop good eating patterns and portion control.

• Tie all of the above into an understanding of energy balance and how it works depending on their goals and rigid meal plans become very effective.

These are all hard to navigate for a beginner. If you simply throw a calorie and macro number at them and say eat whatever you like as long as you hit these, you’ve essentially thrown them straight in the deep end before they’ve learnt to swim. A rigid meal plan with education on the basics of nutrition will allow for results but also put them in a position to attain more autonomy over future nutrition decisions.

MOTIVATION

The reason many will attempt and fail a diet is due to lack of results in the early stages of dieting. Once again, if a rigid meal plan is set up and adhered too, results will likely come. This can be so important for someone who is new to trying to change their body composition as it allows them to build trust and excitement in the process. This will help keep them motivated to continue doing the right thing in the present and future.

YOU HAVE LESS DECISIONS TO MAKE

A rigid meal plan will essentially take the guess work out of your dieting for the period of time you use it. The less decisions an individual has to make, especially if you’re new to dieting, the less likely you are to make a mistake.

As stated in the first point, individuals brand new to dieting likely don’t have the background knowledge around nutrition so when presented with many different options there is a good chance that they won’t select the one that will be most in line with their desired result. This is why taking the decision making process out for the time being can be very valuable.

Another common scenario is when an individual has a very hectic day to day schedule. It’s very common for someone to be working a high stress corporate job with long hours as well as up hold family duties involving kids. Having to then make more decisions about nutrition only adds to the high stress and hence they will fall back to old habits. There is also the fact that the decisions will be made to satisfy their short term needs, disregarding their desired long term outcome i.e use food junk to as a means to release stress.

IT LIMITS TEMPTATIONS

A rigid meal plan helps create an environment that steers individuals clear of temptations. If that person is more often than not, only surrounded by the foods they are prescribed then it’s highly likely that’s what they will eat. When given the option many will fall into old habits and temptations as that’s what’s comfortable and easy. Rather than giving them that choice and asking them to resist, often its better in the short term to simply remove those options completely. Even the most seasoned dieters have their moments where food will get the better of them. Often this tactic of rigid dieting and removing temptations is used by experienced comp prep athletes, as they know it will help reduce the chances of a ‘slip up’.

IT TAKES OUT THE GUESS WORK

A rigid meal plan allows for near certainty of what we are consuming which can lead to predictability. The near certainty of what is consumed is simply that the individual consumes only what’s prescribed. The predictability of results is based on the premise that the meal plan has the appropriate amount of calories needed for that individual to achieve their goal and that they stick to it. This ties in really well with the first point as individuals with low knowledge on nutrition and how it effects the body are very unlikely to be able to make decisions that will be conducive of their goals if they are simply just given calorie and macro targets.

WHEN RIGID MEAL PLANS GO WRONG

Whilst the above points have explained why rigid meal plans can beneficial in certain contexts, there are reasons as to why rigid meal plan have the poor reputation they do. Like many things in the health and fitness circle, it comes down to it’s misapplication. In terms of rigid meals plans and how it’s reputation has been tarnished, misapplications include:

• Coaches prescribing very long term use (years) of meals plans with very low calories and low food variation. This is extremely common and probably the biggest factor in the bad reputation rigid meal plans have. In most cases (not all) I believe it is from coaches that are poorly educated on the fundamentals of nutrition and the effects it has physiologically or psychologically OR they are simply lazy. They see individuals as numbers not humans and have that mentality of ‘eat clean’ and ‘less of it’ and you’ll eventually lose weight.

• When there is little to no education that will give the individual the ability to move away from the rigidity of that meal plan and make decisions for themselves that are conducive of their current and future goals. If a coach simply gives someone a meal plan and instructs them to follow it, sure results will come but what happens when they decide they want some more control and flexibility over their nutrition. The reality is they still don’t have a basic background knowledge as all they have done is followed instruction but without any thought. Now left on their own, old habits will begin to creep back in as that’s what they know.

• When the concept of ‘good’ and ‘bad’ food is re enforced via a meal plan. This is a prime example of how one will develop a poor relationship with food. A food that’s not included in a meal plan shouldn’t be pushed as ‘bad’ but rather for the time being it’s not conducive of the individual’s current goals. Simply placing someone on a meal plan and ingraining in their mind that this group of foods is how you lose weight and any deviation from this will result in weight gain is a recipe for disaster.

This is another reason education is key. Basic knowledge of nutrition can allow individuals to have and understanding that it’s energy balance NOT particular foods that are getting them results. This allows them to have more autonomy and the confidence to manipulate their own food choices post the meal plan without compromising all their hard work.

SUMMARY

A rigid meal plan used in the right context and structured correctly to suit the individual’s goals can be a very effective tool for nutrition interventions. Whilst other nutrition modalities will be more sustainable long term (i.e calorie tracking), rigid meal plans used for short periods of time can prove to be a valuable tool via taking the immediate responsibility off the client to simply ‘grab hold’ of everything required to have autonomy around their nutrition. With a rigid meal plan in place we can have a period of time where the likelihood of results is increased if adhered to, motivation will be high and during this time an important educational process can be implement to ensure the client begins to build autonomy around their nutrition which will hold them in good stead for the future.

The principles of training are guidelines that will govern how we set up and effective training program. These principles are specificity, progressive overload, individualisation, fatigue management, the SRA model, variation and reversibility should all be intertwined within ones training program to ensure a desired outcome.

If you are like me and a lot of other coaches out there and you reflect on past experience you can probably conclude you no idea about the principles of training. It was most likely a case of if you couldn’t walk after leg day or your hands weren’t shaking after upper body then you hadn’t trained hard enough. Sessions involved ungodly amounts of volume, chasing pumps and drop set after drop set, all this for 5,6,7 days a week.

I made some really good gains early. Being a fresh beginner you can simply look at a dumbbell and grow but we also know that volume is highly correlated with hypertrophy so there is something to be said about these treacherous training weeks. What I had no idea about was the rest. The likes of fatigue management, SRA model and specificity were all things that were yet visible in my training.

Part 1 of this blog will review the principles of Specificity, Progressive Overload and Individualisation.

Specificity

The SAID principle, “specific adaptions to imposed demands” governs all other principles. Keeping specificity at the forefront of you mind whilst designing training is vital as it will direct how you apply the remaining principles. If you want to be good or get better at something then it is simple, you must practice that something. If you wanted to be better at deadlifting, would you have deadlifts or leg extensions as the main exercises in your lower body program? Deadlifts! The same can be applied in many other examples in training:

• Strength is specific to rep ranges. If you want to a strong 1RM then you should spend a good amount of time training in the 1-5 rep range. If you spend more time training in the 12-15 rep range, then you will get stronger in that specific range. You will of course gain some strength as a result of muscle growth but compared to training in ranges of 1-5 you won’t be as strong for that specific lift (unless of course you are a beginner, we all envy newbie gains).

• Following the above dot point. We know that volume tends to be the main driver of hypertrophy given appropriate loads and appropriate proximity to failure. It’s not “practical” to try accumulate volume in 1-5 rep ranges so working in the 6-30 rep range is more specific for hypertrophy. Yes, as high as 30 reps can provide adequate hypertrophy stimulus.

• How you progress training must be specific to the adaption you are trying to make. If you are looking to get stronger then you must progress by adding load to the bar. If you are looking for hypertrophy then volume must increase generally through sets and reps, but adding weight also contributes to more volume.

Applying into your practice;

You must to train specifically to your goals. If you are competing in a powerlifting comp in 5 months, then it is highly likely you are going to want to perform the big 3 in the lead up to this event. Other principles and training variables (volume, intensity, frequency, exercise selection, exercise order, rest periods, tempo) will need to be put in place and managed accordingly for the required outcome, but if your training does not revolve around increasing intensities on squat, bench and deadlifts then you are setting yourself up for a sub-par performance.

Progressive Overload

Increased demands and stress on the body is a requirement for progression. Adaptions will only occur if the new stimulus exceeds the bodies current adaption level. Over time, more is needed to progress. There are a number of ways in which progressive overload can be applied to a training program. These being;

• Increased intensity

• Increased sets

• Increased reps

• Increased range of movement

• Decreased rest times

• Technique improvements

• Increased time under tension.

What you’ll notice is that there is a number of ways we can progress and the coach/athlete that can take advantage of this is more likely to have success than those who don’t.

As mentioned above we need to provide a higher stimulus than what we are previously adapted to, in order to elicit change. Failing to address this principle, no matter how specific you are, will not provoke your body to breach homeostasis which signal pathways that ultimately lead to progress.

Certain exercises suit different overloads strategies. Can we expect to add weight each week to a shoulder fly? Probably not. Can we expect to add weight to a squat or deadlift each week? Potentially yes.

So a progression week to week of 2.5-5kg on your squat or deadlift is quite realistic. This is known as a single progression, where one variable changes.

Taking the shoulder fly example, it would be more realistic to add reps and sets first then increase weight. This progression model can be viewed as a double or triple progression as 2 or 3 variables change. Here is an example of double progression for a shoulder fly;

Week 1 – 3 x 10 @ 9kg

Week 2 – 3 x 11 @9kg

Week 3 – 3 x 12 @ 9kg

Week 4 – 3 x 10 @ 10kg

It’s important to note that well used overload should occur when the body has had the chance to adapt to the previous stimulus. Just like too little over load will halt progression, trying to progress too fast for the body to adapt will lead to stalls.

Individualisation

Each and every one of us is highly unique. Our individual characteristics define us in different ways. What works for one person may not work for the next, so each individual will require their own unique plan to optimise their results. Sure there is going to be some overlap, but if you dig deep enough you will find there are many more differences than you think.

What could we consider to be an individual variance;

• Gender

• Height

• Weight

• Genetics

• Training age

• Fitness level

• Muscle attachment points

• Body composition

• Bone structure

• Environment

• Psychological factors

The list of differences goes on and on, way beyond just physical differences. Cultural, social and environmental differences also have a great effect. Taking the time to understand differences in your clients and applying the appropriate structure will go a long way to ensuring your practice is not only safe but also successful.

Let’s look at an example of programming a squat for an experienced (10+ years) vs beginner (6 months) lifter. If you were going to say who do you think can handle the most squat frequency during the week most people would say the experienced. In a lot of cases it’s the other way around. You see an advanced lifter is very very good at what they do! This means when they squat they can/need to do it at a very high level of exertion. The result a very beat up athlete with a long recovery curve. The beginner due to technique and simply less time in the game does

n’t have the capacity or need to use high levels of exertion to progress and can therefore quite easily squat 2, 3 even 4 times a week without drama.

Conclusion

If your program doesn’t take into consideration training for a specific goal, your training doesn’t provide overload and it is not individualised to your needs then it is likely time to jump ship. A program, especially without these three principles may just lead you in the wrong direction.

Next month we will review the remaining principles.

Most people want it, some people will achieve it, but only a small population will sustain it. Countless people have at some point chased fat loss. Most will succeed in the initial stages and drop fat. So why is it that the rates of the overweight and obese continue to climb.

Is it sugar? No. Is it carbohydrates? No.

It is because we lack the understanding, guidance and we eat TOO many calories!!

Many people say “just eat less” when on the contrary it is a whole lot more complex. In my opinion it is very naive to tell someone who wants to lose fat “just eat less”. Yes, it may be part of the equation (and yes it is vital if you want to lose fat) but if it was everything then we wouldn’t be running into the problem that is REBOUND.

Fat loss can be broken down into two key areas. Getting it off and keeping it off. The latter being arguably the hardest part of it. The majority often work so hard to get to a certain point of fat/weight loss and now have no idea what to do next, resulting in all the hard work being undone. It isn’t an easy process by any means. It takes a toll psychologically and physiologically on the body, so have an exit strategy and don’t come in expecting it to be easy.

Before you begin, there are a number of things you may want to check off. Here are my top 7.

No. 1 – History of dieting

A history of poor dieting behaviours or more severe eating disorders are very common. We all know someone who has been affected by this, it may have even been you! Eating disorders are a serious matter and should not be taken lightly. Seeking out professional intervention is highly recommended if you or someone you know is facing this battle.

A different focus should be held in place, for the time being. One that emphasises building a healthy relationship with food. That is creating a healthy understanding of what it takes to make sustainable and flexible choices with your food intake. Forget anything to do with fat loss and start to put your attention into learning about things like;

• Good and bad foods don’t exist (unless you are allergic to a certain food)

• Understanding that food is fuel for your body (repair, growth, hormones)

• Creating habits and behaviours for sustainable weight maintenance (stems from improving/ changing beliefs)

• Nutrient dense and highly satiating foods

• How to allow flexibility in your food choice

• A sustainable method for you (principles > methods)

No. 2 – Is it a viable time to lose fat?

Can your current and near future lifestyle deal with the extra pressure and stress of a hypocaloric diet? The timing of a fat loss phase is a huge factor in determining the success of the outcome. You will need to way up whether or not you have too many external stressors in your life already, before you embark on a fat loss journey. If there are, then adding another may not make it a worthwhile choice.

Don’t rush it, pick a suitable time and commit. Although don’t take what I have just said as an excuse to keep holding it off.

No. 3 – Understand Sacrifice

There is always a trade-off. Something(s) will need to be sacrificed for you to achieve your fat loss goal. BUT, let’s not forget the concept of moderation, we aren’t robots after all. Whilst fat loss does require some sacrifice, this does not mean you lock yourself away and don’t live your life. There are going to be some tough decisions but we have to accept that and ask ourselves;

“Will this help with my goal” or

“Will this hinder my progress”

Like a lot of other things in life, sacrifice is needed. If you want to go on a holiday, then maybe you go out every second weekend instead of every weekend to save some money. The people that make the choice in line with their goals more often are the ones that will in turn be more successful.

No. 4 – Starting strong

Countless people go through the cycle of fat loss via extremely low food intake followed by a quick regain. After that it’s rinse and repeat. I have seen it first-hand. Unknown to them is the damage they are doing to their metabolic capacity, which in turn makes future fat loss even harder. How do you get out of this cycle? You need to eat more to lose more. Yes, EAT MORE.

Just like your body adapts to hypocaloric conditions, your body can also adapt to slow increases in caloric intake. You are essentially building your metabolic capacity to a ‘position of strength’. Imagine two people starting at 90kg looking to lose fat. One is starting a diet maintaining weight on 1500 calories and the other starting a diet maintaining on 2100 calories. Who do you think is going to have an easier time losing weight? 2100 calorie person of course, they have a lot more room to manoeuvre. As you progress in your fat loss phase you are progressively using up resources. The less resources you have to begin with the quicker you will run out of options and begin to feel the effects of dieting.

No. 5 – Psychologically ready

Ask yourself these questions;

• Is your mind in a good place to start a fat lose phase? I.e are you stressed?

• Is losing fat something you really want for yourself?

• Are you aware of what is going to happen and what it is going to take to have a successful fat lose phase? If not ask questions.

• Are you prepared to get through road blocks?

• Can you adhere and stick to a plan for a consistent amount of time?

• Are you aware of how it may affect the people around you?

I would strongly recommend you tick most of these boxes before you begin. Find out and learn as much as you can about a fat loss phase before you begin.

No. 6 – Physically, do I need to?

Is your current body condition viable to lose fat? At the end of the day it is 100% your choice. If you are already quite lean and want to get leaner just to look even more shredded that’s up to you but you should be aware of the potential implications of this? Social restraints, mentally fatiguing, physically draining, progress in the gym is limited etc, it puts a strain on everything. Being very lean for extended periods of time is far from optimal health. Take a body builder on stage for example, they may look fit, but with everything else in consideration this is a very unnatural and unhealthy state to be. There is a fine line between what is realistic and sustainable.

Now, do you have a higher body fat percentage or are you overweight? Then yes it may be time for you to lose some excess baggage. Being overweight is linked to a number of the chronic diseases in today’s population and achieving a healthy weight is a huge reason these diseases may not affect you later in life.

The choice is yours!

No. 7 – What happens after?

The danger of a rebound!! Weight loss isn’t the hardest thing, it’s the maintenance of this weight loss that often leaves people unstuck. For a successful diet as a whole, consider the diet then the recovery from the diet. After you diet down there should be a plan of attack, allowing the body to return to normality as quickly as possible, while minimising the amount of fat gained. We must take into consideration that the further we go into a diet the more careful and strategic you need to be on the way back out. The longer you diet, the longer your body has to adapt and therefore the changes are more substantial. If someone drops a lot of weight quickly then immediately goes back to old habits, the body will respond very poorly and will result in weight re gain.

Summary

Losing fat is by far a simple process. If it was everyone would do it and everyone would succeed at it, but that is not the case. There are numerous facets to consider before embark on a diet phase. A firm plan of attack before and after is fundamentally key to it all being a success.