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THREAD on Long term fat gain 
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The average American gains 1-3 pounds of fat per year.
Since this number isn’t large I believe that is why it’s so dangerous ..
How much fatter do you look with an extra pound or two of body fat?
It’s barely noticeable for most of us.
The average American gains 1-3 pounds of fat per year.
Since this number isn’t large I believe that is why it’s so dangerous ..
How much fatter do you look with an extra pound or two of body fat?
It’s barely noticeable for most of us.
2/ now most of the time we compare ourselves to our previous short term self ... so most years you are only one pound fatter than last year.
You’re more likely to compare yourself to last year then 5 or 10 years ago.
So this slow creep in body fat can go on for years.
You’re more likely to compare yourself to last year then 5 or 10 years ago.
So this slow creep in body fat can go on for years.
3/ Years to by. Maybe even decades. People usually don’t diet until they are 20-50 pounds overweight (or more). Now think about this spaces over 10-30 years. It’s possible that the person barely noticed, because the rate of gain was so slow.
So here is what we need to do.
So here is what we need to do.
4/ Not everyone needs to be ripped, lean or peeled but you should be mindful of even small changes in body weight over the course of a year.
If you can prevent a pound of fat gain now, it’s one less pound to diet off later. So essentially by staying somewhat weight stable..
If you can prevent a pound of fat gain now, it’s one less pound to diet off later. So essentially by staying somewhat weight stable..
5/ you are placing less a burden on your future self to diet off the fat. In America we highly value weight and fat loss but “weight maintenance” or maintain your physique is usually yawned over. You’re the same .. that’s boring !
People just aren’t impressed by maintenance.
People just aren’t impressed by maintenance.
6/ however I am. The average American gains 1-3 pounds of fat per year and if you maintain you’re a big time winner. I think if most of us valued without maintenance a little more , the weight loss industry wouldn’t be as popular (cause we wouldn’t have gotten fat in 1st place)
7/ we need to give ourselves more credit for the years we maintain or stay stable , it’s not a failure .. it’s a success as 90% or people will gain that 1-3 pounds of fat per year .. maybe this is the year that you just maintain and live your life ? We always seem to want phases
8/ I’m all for fat loss diets https://abs.twimg.com/emoji/v2/... draggable="false" alt="👍🏼" title="Thumbs up (medium light skin tone)" aria-label="Emoji: Thumbs up (medium light skin tone)">and doing through periods of weight gain to help with muscle gain https://abs.twimg.com/emoji/v2/... draggable="false" alt="👍🏼" title="Thumbs up (medium light skin tone)" aria-label="Emoji: Thumbs up (medium light skin tone)">however I think the we also see this third phase maintenance as just as important to the body composition puzzle https://abs.twimg.com/emoji/v2/... draggable="false" alt="🧩" title="Jigsaw" aria-label="Emoji: Jigsaw">
9/ you won’t be able to wow and awe people with maintenance (social media is based around fat loss transformations and muscle gain transformations~ which I’m all for if that’s what you want ) however keep in mind maintenance is very important too even if u can’t “display change”
10/ but just remember much of weight gain happens over years and decades at a slow slow rate.. so by valuing maintenance you can keep your hard earned physique or not have so much work to do once you deside to go on a muscle gain or fat loss diet (you’re closer to peakinghttps://abs.twimg.com/emoji/v2/... draggable="false" alt="↗️" title="North east arrow" aria-label="Emoji: North east arrow">)
11/ in closing a potential solution to preventing long term weight gain is weight maintaince should be highly valued. If it was more valued we wouldn’t have so much long term fat gain creephttps://abs.twimg.com/emoji/v2/... draggable="false" alt="↗️" title="North east arrow" aria-label="Emoji: North east arrow"> (about a pound or two a year) and we wouldn’t have to diet so hard on the back end.
12/ things that help with weight maintenance
-exercise
-sufficient protein
-consistent sleep
-spontaneous movement
-stress management
-favoring real food over junk most of the time
-not being too strict, within reason
-weighing in
Maintenance take some work too
-exercise
-sufficient protein
-consistent sleep
-spontaneous movement
-stress management
-favoring real food over junk most of the time
-not being too strict, within reason
-weighing in
Maintenance take some work too
13/ people think sometimes only fat loss and muscle gain take work.
Although maintaining is in some ways easier.. it still takes hard work too. This is also where people mess up, you can’t just “let your guard down” because you’re maintaining
Although maintaining is in some ways easier.. it still takes hard work too. This is also where people mess up, you can’t just “let your guard down” because you’re maintaining
14/ even to maintain your body fat level (& muscle) you need some level of healthy eating, exercise, spontaneous mvmt, sleep, social support, stress mgmt ~ maintenance is not a cake walk
It’s easier than fat loss or muscle gain but not “easy”.
Be ready to work in any phase.
It’s easier than fat loss or muscle gain but not “easy”.
Be ready to work in any phase.
15/ good luck and don’t forget to have some fun in any phase
Fat loss
Maintenance (the forgotten phase)
Muscle gain
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Fat loss
Maintenance (the forgotten phase)
Muscle gain
