If you are reading this, it probably means that you have some extra body fat that you want to shred. You may have looked at other sources online but it is likely they have thrown around long and unfamiliar terms about fat loss.
This will lead someone to get super confused when they turn to the internet to find solutions to fat loss.
The internet will suggest many different ways on how to lose fat, but in reality there is only one way, which is a calorie deficit.
In today's article I will be giving you a simple explanation on how to lose fat, I will be discussing what fat loss is and how to properly achieve it in a sustainable manner.
I will also give you some fat loss tips that helped me lose 20 pounds and made me feel more confident with my physique.
What is Fat Loss ?
Fat loss is where the body uses its excess fat stores and use it as energy for when the body does not have as much food in its system.
There are roughly 3500 calories in a single pound of fat, this means that the body has thousands of calories worth of fat in its fat stores.
However, do not view fat as an enemy, your body can not live without the fat stores in your body, the reason your body has fat stores is so it can use them as energy for when it is needed, it is also used to regulate the hearts flow. Having a healthy body fat percentage is key to avoid heart problems.
How to Achieve Fat Loss?
There is only one way to achieve fat loss, and that is a caloric deficit. By making sure you consuming less calories than your daily maintenance requirement, it will force your body to tap into your fat stores and remove a little bit of fat to make up for the "lost" energy.
By calculating your daily maintenance calories (through a calorie counter app) and by using apps to count your calories (ex: MyFitnessPal) you will be able to know how much you will need to eat in order for your body to tap into its fat stores.
Its simple, just eat less calories than your body burns, and you WILL lose fat.
NOTE: Incorporate more protein into your meals if you want to lose more fat and lose less muscle while being in a caloric deficit.
NOTE: Do NOT cut out all of your favorite foods, it will make the fat loss journey unbearable and will make you want to quit, eat the foods you love in moderation and be mindful in your diet!
IMPORTANT Fat Loss Tips
Be Sustainable: Do not cut out every single food that makes you happy, striving to achieve happiness is one of the biggest things in life. Yes, you do have to eat healthier on a caloric deficit, but that does not mean you can not eat the foods you love, you are allowed to let loose once in a while. It's all about having a healthy balance!
Track Your Calories: Track how much food you eat so you know if you are ACTUALLY in a caloric deficit or not, there many apps that help you do this such as MyFitnessPal (no I did not make this app, they just happened to have a similar name as me!)
Cardio: By doing regular and moderate cardio, you allow yourself to eat more food (ex: if you burn 200 calories while on a caloric deficit, you can eat 200 more calories throughout the day) AND you will boost your body's metabolism which will allow you to burn more fat and lose weight faster. It's also great to avoid heart problems in your body!
Eat Protein: Eat roughly 1.6-2.2g of protein per kilogram of bodyweight you weigh, this will ensure you will stay strong, keep your muscle and not be frail and weak after the weight loss. Keep in mind, muscle helps burn calories, the more muscle you have, the more calories you can burn!
Eat Calorie Dense Foods: Eat foods that do not have too many calories, but will make you full.
Eating Non-Processed Foods: By eating whole foods that are not processed, you allow yourself to be healthier, increase metabolism and you will feel better in your body!
Monitor Progress: It is key for you to know monitor your progress both on the weight scale and by taking regular pictures of your physique. Make sure to adjust your maintenance calories requirement as you lose more weight.
Overall, fat loss is a very simple concept that is severely overcomplicated on the internet, by simply following the guidelines I set, you WILL lose fat. By understanding what fat loss is, you allow yourself to be able to educate others and for you to have a better understanding of your body. Fat loss is not a race, it will take a lot of time to achieve, you need to be consistent in order for you to accomplish your goals!
Thank you for reading!
Just a young man trying to bring fitness to the world!
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