Fat loss – probably the main reason why people exercise. Most of us don’t go the gym, for a run or to a class for the health benefits that exercise provides, but for the simple reason to look good and there’s nothing wrong with that. If losing a bit of extra fat, looking slimmer and putting on some muscle is going to make us more confident and feel good about ourselves why not do it then?
In this blog we are going to discuss a few simple facts / rules about fat loss and what you need to be doing. There are so many fads, diets, supplements and pills as well as workouts guaranteed to make your shed fat quick that at times understanding what you really need to be doing to lose fat can be quite daunting and confusing. Today we’re going to discuss the 3 simplest things you need to do to lose fat.
1. Calorie Deficit
The first thing we need to think about when wanting to lose fat in calorie deficit. A calorie deficit is when you burn more calories than you consume which can be done either by decreasing the amount of food you are eating especially if you are not engaging in any exercise, by increasing the amount of exercise that you do or starting to exercise but keeping your calorie intake the same or by balancing out between slightly less calories from your diet and expending a bit more via exercise. A good guide would be to calculate the number of estimated calories you need per day and then reduce 300 – 400 calories from that amount per day.
2. Macronutrient Balance
Eat a well-balanced diet with high amounts of protein, whole carbohydrates and a considerable amount of vegetables and good fats in your meals. The higher amount of protein and fat should make you feel fuller for longer and whole carbohydrates and vegetables have a lot of fiber.
You do not need to cut out carbohydrates but making better choices and/or maybe reducing the amount of carbohydrates in your diet will help you get results quicker. We need to remember that our diet needs to be something sustainable so don’t go to any extremes.
Engage in exercise. Exercise will elevate your heart rate due to the increases demands of oxygen around the body which will in turn burn more calories. Try and do a combination of strength training as well as high intensity cardio sessions involving compound exercises and exercises for the whole body. Simply doing a lot of core and abdominal exercises will not help you lose the fat around your belly quicker; unfortunately, our abdominal area tends to be where most of us store extra body fat.
Giving the above 3 strategies a go should get you on the way to start losing body fat. You do not need to do all 3 together but building up to a combination would be great. The key is always to maintain a calorie deficit until your reach your goal body fat % and to pick a strategy that is sustainable in the long term but also to be patient and not expect miraculous results.
Have questions? Message our team for advice!