While it’s very tempting to drastically cut calories, and or increase energy expenditure considerably in an attempt to decrease body fat at a quicker rate. It’s important to consider the following points:
1- This weight loss will usually be short lived, as this can only be sustained for a short period of time.
2- Hunger will go through the roof, meaning you are more likely to binge and binge a lot…..
3- As your body fights to keep you at homeostasis (essentially keeping you where you are at), hormones such as leptin will drop, as well as a decrease in metabolic rate. Therefore, slowing fat loss further. This will likely discourage you…..before you know it, you are pigging out again.
4- Gym performance will turn to sh#t, increasing the chance of an injury and loss of strength.
5- Decreased muscle mass.
6- Decreased sense of well-being and lack of motivation to train.
I could continue this list all day, but I think you get the point.
Slow and steady wins the race. Focus on consuming as many calories as possible while still losing fat, only making changes when required.
Treat increases in energy expenditure (training) and decreases in total calories as trump cards. The more trump cards you have, the better. Use them only when you hit a fat loss plateau.