The ultimate guide to losing body fat!
The ultimate guide to losing body fat! We all would like to lose some pounds but, you have to start at the beginning.
So, what is the beginning of fat loss actually? This article covers all the basics that you need to know to start losing fat!
It covers questions like: ‘Do you really need fat burning pills?’ Or ‘Can you eat after 8 pm?’
After reading this blog post you are ready to start working on the best version of your body yet! While not having to compromise on enjoying food and social events!
Well no, there is a way you can lose weight without much effort and if you want, you can
Basics of fat loss
When you start learning about something you always have to start with the beginning. So were are going to start with the question, how and why do we actually store fat?
Fat-storing is a way to save energy for later. Energy for our bodies is calories. So we store calories, to make sure that we have some reserves for later.
We can only do this when we are in a calorie surplus. So we are eating more calories than we burn. This is where we come to the basic principle of weight gain and loss. Calories in vs. out.
This is called your energy balance. When you are in a balance (energy in = energy out) you won’t gain or lose any fat.
The moment, you consume more calories than you need (energy in > energy out), the extra calories need to go somewhere. Your body stores this as body fat. This is often referred to as being in a calorie surplus.
When you are consuming fewer calories than your body needs (energy in < energy out), you are not giving yourself enough energy to function. Therefore your body has to find it in different places.
This is called being in a calorie deficit and is the way how you can start losing fat. Because the place where the calories or energy will come from is your body fat.
How do you create a calorie deficit?
To create a calorie deficit you need to know how many calories you burn on an average day. This won’t be a 100% accurate, but you need to have a rough idea.
You can do this by using an online calculator, again, this won’t be 100% accurate. But that is okay, you can always adjust according to results.
Another way you can do this is to track your food intake and see if you are gaining or losing weight. If you eat 2000 calories a day, and your weight stays the same, you found your maintenance calories.
At this point, you have your maintenace calories and you can get started to create your deficit.
Making your calorie deficit.
Okay, you got your maintenance and for this example, we are going to take a maintenance of 2000 calories.
At this point, you need to decide how big you want to make your calorie deficit. The bigger your deficit, the more weight you are going to lose.
I would always suggest starting with 200-300 calories. So you are dieting on 1800 or 1700 calories.
Why do I not recommend started bigger than that? It would speed things up, right?
Weight loss plateau
Well, yes, it would. However, it is a lot easier to hit a weight loss plateau. What you need to do to get through this is creating a bigger calorie deficit.
When you are dieting on 1800 you can drop to 1600 and continue your fat loss journey. But when you are already eating 1400 calories dropping to 1200 is really hard.
This way you won’t be able to sustain this in the long term, and weight loss will stall real quick.
It might not be the fastest way to lose weight, but it is the healthiest, most sustainable and enjoyable way to lose weight.
This is the only way to be able to stick to weight loss in the long term.
It is important that you understand that the bigger the calorie deficit is that you are in, the harder it is and the bigger the chance of hitting a plateau is.
So now you know the basics. It’s all about energy in vs. out. Right now I want to quickly talk about taking energy in and putting energy out.
How do we get calories in?
There is only one real way we get calories in. And that is by consuming foods.
We take calories or energy in through our diet. This is not only the meals we eat but also the drinks we drink and the small bites and lick of food we take in.
Remeber, to lose fat you need to consume fewer calories than you burn.
An easy ajdustment that can have a great impact on your fat loss is skipping liquid calories. Liquid calories are the calories you get in by drinking smoothies, juices, alcohol, milk etc…
These are often referred to as ’empty calories’ since they give very little to no health benefits (depending on your drink of choice). And just add to your total daily energy intake.
Just switching these for water you can already start losing fat without really noticing that you are in a deficit!
How do we use calories?
The ways we use calories is a bit more complicated, if you’d like to read an in-depth article about this, you can click here.
There are different ways you use calories. BMR, TEF, EAT and NEAT. Right know these terms all sound like gibberish but let me explain!
BMR for fat loss
BMR, or your basic metabolic rate. Your BMR is the calories that you use for basic body functions. Like, heartbeat, blood pressure and breathing. BMR makes up for the majority of calories you burn.
Our cells, organs, and bodies need some energy to live even when you are asleep. Meaning that if you would lay in bed all day. You’d still burn calories because of BMR.
TEF for fat loss
TEF stands for thermic effect of food. These are the calories that you burn to digest, absorb and process the foods and drinks you consume.
The amount of calories needed for this is different for every macronutrient. Carbohydrates and fats are relatively easy to digest and have a TEF of 5-15%.
However, protein is a lot harder to digest and has a TEF of 20-35% that is why protein can really help you with fat loss as well!
NEAT and EAT for fat loss
NEAT stands for non-exercise activity thermogenises, and that sounds really fancy. But it is just the calories you use for movements that are not considered exercise.
The calorie you burn during movements that are considered exercise is called EAT. Both of these are the ones that can have the greatest impact on your weight loss.
You now that it is all about in vs. out. So a question that might have come to mind is: does the food we eat matters if it’s only in vs. out? Well, yes and no.
Food choices for fat loss
Food choices are important for our overall health and weight loss. But that does not mean we only need to live on salads or broccoli. We can still enjoy all the foods we want while losing weight.
Yes because being in a deficit sucks and healthy foods are usually (fruits and veggies in particular) low calorie but high volume, meaning that we will still feel satiated even in a deficit.
And no because you can eat pizza and lose weight at the same time. As long as you stay in your deficit.
A great diet (that I personally recommend) is the IIFYM diet, that supports this idea. It allows you to eat the foods you love (in moderation) while losing weight. If you’d like to learn more about this diet, click here to learn more.
By now you know the absolute basics of weight loss and you have learned how you can create your own weight loss plan. Don’t forget to share it with the people you think can profit from this!