Being overweight is probably the most common health issue in today’s world and most people don’t seem to be bothered about this.
Having excessive weight and body fat can cause many serious health issues and can even reduce your life span significantly, not to mention it degrades your confidence and makes you look less attractive than what you actually are.
Many people want to lose those inches from their waist or want to get rid of their love handles but simply don’t know where to get started.
Losing fat is not rocket science it is really simple So, let me just explain to you how to reduce body fat
Get into the right mindset
Probably the most important step towards losing body fat is to get strong determination and making the right mindset.
The fat loss process is really straight forward but to be very clear with you it is not easy at all.
It requires more mental strength than physical strength. If you can say no to all your favorite fast food, desserts and can do workout every single day regardless of how tired you feel or how busy your schedule is, that is when you will start to see results.
So, make your mind, think about the body you always wished to achieve and start working towards your goal.
Understand how fat loss works
Many people who start a fat loss journey quit within a few months as they don’t see much results or any results at all even after putting a lot of work into it, the simple reason behind this is they do the hard work without understanding how fat loss works.
Many of you might think that if you just start doing jogging in the morning you’ll start losing weight within a few days, now this statement is completely wrong firstly cardio cant make you lose weight on its own and secondly fat loss takes time it couldn’t be done within a few days.
Most of this wrong information is spreading because of the internet, where you see articles and videos promising you to lose fat within weeks or even days and trust me none of them works.
Here in this article, we’ll discuss the most important things that you need to know for fat loss without getting too much into technicalities.
Understanding the concept of calorie deficit:
Now this one is really important if you want to lose fat you have to know about this.
Everything you eat has some amount of calories in it which basically means how much energy it provides to your body.
Your body needs a fixed amount of calories in order to maintain your body mass, it is called maintenance calorie.
If you take calories less than your maintenance calories you will lose weight and if you take more calories than the maintenance calorie you will gain weight.
Maintenance calorie depends on your height and weight so it is different for everyone, to calculate yours you can simply just go to this website.
Once you have your maintenance calories figured out you can start with your fat loss. Let us suppose your maintenance calories come out to be around 2000, this means you have to consume this amount of calories daily to maintain your current weight but since you want to lose weight you have to get into calorie deficit which means you have to take less than 2000 calories in a day.
So your goal would be to take about 1600-1800 calories every day.
I would highly recommend getting a kitchen scale and start weighing everything you put into your body. Most of the time we misjudge the amount of food we are consuming which increases our calorie intake.
I am linking to a few good kitchen scales from amazon you can check them out:
Balancing the macros:
As said earlier everything you eat has calories in it but if we look at another classification every food item has different nutrition values, it contains macronutrients and micronutrients.
Macronutrients are protein, carbohydrates, and fats whereas micronutrients are vitamins and minerals.
Here we are more concerned about macros as they affect the fat loss more.
You can take like 60% fat, 30% carbs and 10% protein and remain in a calorie deficit, will you lose weight, umm.. yes, but is it healthy? hell no!
In order to lose fat in a healthy way, you need to remain in a calorie deficit but you also need to balance your macros.
For beginners, a good macro split would be 30% protein, 30% fat, and 40% carbs, which means 30% of your calories should come from protein, 30 from fat, and the remaining 40 from carbs.
To calculate calories you can use the following conversion:
- 1g protein = 4 calories
- 1g carbs = 4 calories
- 1g fat = 9 calories
Using all this information you will be able to make a diet plan for yourself.
I recommend an app called Myfitnesspal where you can just enter the food you are eating and it will tell you its macro breakdown and calories so you can keep a count of your daily calorie intake easily.
If you want you can use some supplements like whey protien and multivitamin to help you reach your macro goals.
Supplements like whey protein, multivitamin, and creatine are extremely safe and useful supplements that can help you with your diet especially during fat loss.
You should prefer whole food over supplements but incase you are not able to eat healthy food and you are not able to meet your nutrition goals then supplements are definitely a great option for you.
Here are a few good supplements that I personally use and recommend to people:
- Optimum Nutrition Gold Standard Whey Protein (Amazon.com)
- BSN Syntha-6 Isolate Whey Protein (Best Tasting protein powder- Amazon.com)
- Multivitamin- Men(Amazon.com)
- Multivitamin- Women(Amazon.com)
- Creatine Monohydrate(Amazon.com)
It is not necessary to work out in order to lose fat. If you are in a calorie deficit you will lose weight no matter what you do.
But to speed up the process of weight loss, you need to work out.
Many people think that running is the best way to lose fat but it is not actually.
To lose fat you need to do high-intensity training which can be cardio or weight training.
Although cardio is good for fat loss it is not going to do much on its own. You need to include weight training in your workout which will increase the intensity of your workout.
Another reason to include weight training is when you gain muscles it becomes easier to lose fat.
During weight loss, you lose both muscle and fat so it is better to do some weight training to have good muscle mass even after losing weight. After all, you want to get fit not skinny.
Get on a strict Diet
Diet is about 80-90% of your fat loss journey. If your diet is on the point you will lose weight even if your workout is not in place.
As explained above you need to remain in a calorie deficit to lose weight and you also need to balance your macros.
You probably are expecting me to give you a diet plan to follow but I will not do that. The reason being, everyone needs a diet plan designed specifically for them which I can’t do for every one of you.
I would honestly advise everyone to make a diet plan for themselves cause they know their body better than anyone else.
What you need to know while making a diet plan is already discussed above so just sit down with a pen and paper and start writing a plan for yourself.
Make sure to stay in a calorie deficit and get balanced macros and you are good to go.
What to eat?
Now you might be wondering what food you should be eating, so let me tell you can eat anything you want as long as your macros are balanced and you are still under a calorie deficit.
But I would strongly recommend you to go with nutritious and healthy food instead of fast food.
Try to consume whole food and avoid packaged and deep-fried food instead go with grilled or boiled food.
Include vegetables and fruits in your diet to get your micronutrients.
What not to eat?
If you ask me to remove some food from your diet completely I would tell you to remove sugar from your life.
Sugar has no nutritious value and is just plain calories that have no health benefits whatsoever.
It is especially bad when you are losing weight, as you are already low on calories you need high nutrition food in order to not make your body weak but having sugar in your diet fills a big amount of your already small calorie intake without providing any nutrition to your body.
So I would highly recommend you cut sugar out of your diet completely.
Other than that you should try to eat as clean as possible but you can have anything once in a while in moderation just make sure to get your macros right and stay in a calorie deficit.
Start Working Out
If you want to see results fast there is no other way around you have to work out.
The best option, in my opinion, is to get a gym membership.
Now you might ask me can’t you just start running or exercise at home? well, you can but for fat loss, you need to do high-intensity workout, so you need to include weight training in your workout. So, unless you have gym equipment at home I would recommend you to get a gym membership.
Start working out about 3to6 days a week the more the better. Spend around 1 to 2 hours in the gym.
firstly, start with weight training, train the body part depending on the split you have, and after the weight training finish off with 20-30 minutes of cardio.
Now some people like to do cardio before weight training but I recommend doing it after the weight training in order to increase the intensity of your workout so that you get more benefit out of it.
You need to track your progress regularly in order to achieve optimum results. Ideally you should weigh yourself everyday in the morning before eating anything.
Your weight might fluctuate throughout the day or depending on various factors. So to track your progress acurately you should measure your weight daily almost the same time.
Dont worry about the day to day fluctuations.
Take average weight of the whole week and see if it is less than previous weeks average or not. If it is, then you are on the right track. If it isnt then you might need to tweek your diet or workout.
If your weight is contant for 2 weeks then you need to increase your cardio by 10 min from next week or alternatively you can decrease 100-150 calories from your diet.
In case your weight incresed, then go through your diet and see ow many calories you are consuming. Bring the calorie intake down and check results and repeat the process.
If you dont already have a weighing scale, You can check these scales on amazon that I have used and liked:
Consistency Is the key
I have laid down the complete fat loss blueprint in front of you, now the only thing I want you to do is to follow it with consistency.
Being in a calorie deficit for a day or a week or for a month won’t do anything, working out intensely for a few weeks will not do anything either but do them every single day with consistency and I promise you won’t even believe the kind of results you will get.
If you don’t feel like going to the gym on someday then you must go to the gym on that day it shows your mind that you are the in charge of it and its not the other way around.
If your friends are ordering burgers or pizza at a restaurant you order a salad, it’s not about doing something big on one day that makes you lose fat but its these small little choices that you make every single day that ultimately determines your success.
Finally, I would say it is not complex to understand how to lose fat but it surely is difficult to get onto that journey but let me assure you one thing it is a journey you will be glad to be a part of once you reach the destination.