Juan Martín, trainer: "Diets aren't just the solution to losing weight; they're part of the problem."

Although many still turn to strict diets as a first step to losing belly fat, trainer Juan Antonio Martín advocates a different approach. This expert in personalized training for people over 30, known on social media as @ntrenatonline , has become a reference among those seeking lasting results without giving in to food anxiety . His methods aren't based on prohibitions, but rather on sustainable habits through strength training and a more flexible diet.

"Diets are not only not the solution to weight loss, but they are part of the problem," he stated in an interview with Men's Health . For Martín, the main mistake most of his clients make is assuming that eating less or eliminating foods will solve their problems. On the contrary, this often leads to a poor relationship with food: "They create other types of problems, such as food anxiety and a poor relationship with food," he explains. That's why he insists that the goal should be to adhere to a realistic plan that allows you to balance health with enjoyment.

Flexible feeding as a basis

Martín argues that mindless restriction ends up being counterproductive , and that there is no one-size-fits-all solution. His program includes the possibility of eating off-plan without regret: "Going off-plan has to be part of the plan," he says. This strategy seeks to facilitate long-term continuity, something that, he points out, proposals focused on outright prohibitions fail to achieve.

In addition to nutrition, the trainer emphasizes the central role of strength training in the weight loss process. "Strength training will improve your body composition by increasing muscle mass," he explains. From there, your metabolism accelerates and energy expenditure increases. Cardio, in his opinion, should be considered a complement , not a mainstay.

On the other hand, she warns that many people associate progress with sweating more or doing very intense exercises from the beginning, without taking into account possible heart problems or previous injuries. "Each person needs to be considered individually," she clarifies. That's why she recommends functional exercises like squats or planks that work several muscle groups and don't require any equipment.

On a personal level, Juan Martín advocates for including carbohydrates in breakfast , despite the fact that they're often demonized. He points out that they're an immediate source of energy and shouldn't be excluded without reason. His favorite is potatoes: "They provide far fewer calories per 100 grams than pasta, so you can eat much more," he says. He also uses protein yogurts as a healthy snack.