Losing fat is simpler than it actually seems, and the number 1 reason why people fail at it is because they just don’t know how it is done. And if they do, they fail cause they don’t give themselves enough time.
Nothing in life happens overnight (except winning the lottery) and losing fat is not an exception. Losing fat in a healthy way takes time, creating a healthy lifestyle takes time, everything in life takes time. Both building muscle and losing fat take time, so stop looking for secret formulas and stop doing some crazy diet and experiments that you may have seen on social media or the internet, that is not the solution!
This article may sound a bit repetitive, but the truth is that this is how it’s done. No magic formulas, no bullsh*t teas or meal replacements. This is how to successfully lose fat in a healthy way.
Now, at the beginning I said that it is simpler than it seems, and it is. But that doesn’t mean it is easy… it is simple, because there are just a few things you need to do but, it is not easy cause those few things are not easy to manipulate.
Let’s get started!
1.- CALORIC DEFICIT
This is it. This is the one and only thing you have to do in order to lose fat. You need to be in a caloric deficit, and that means eating less calories than your body needs during the day. This creates a negative output in your energy balance, that implies that your body has to use its stored energy sources (body fat) in order to compensate the lack of calories (consequence of the deficit).
How you do that? You need to find out your TDEE (total daily energy expenditure) and eat below that number. That is called eating on a caloric deficit. How big should the deficit be? In my opinion 500 calories max, but the sweet spot I would say it is between 350 and 450 calories (obviously it will be different on every person).
Of course, losing fat is a bit more complicated than this, but this is the first step. If you are not in a caloric deficit, you are not going to lose fat.
2.- MACRO NUTRIENTS DISTRIBUTION
So, you are eating on a caloric deficit now but exactly are you eating? How many proteins, fats and carbs are you consuming? That’s what is going to determine what type of tissue you lose.
Now, this is going to be different depending on what type of diet you follow (keto, carb cycling, etc). But there is one common factor in all of them: protein. You need to eat plenty of protein so your body can repair the damaged muscle tissue (from your training) and maintain all your muscle mass. Then you can play with carbs and fats as you wish.
As a general recommendation I would say 30% protein, 50% carbs and 20% fats. But again, this will be different depending on what type of diet you follow.
3.- PROPER TRAINING
The importance of proper training while on a caloric deficit relies in two factors:
1. Your muscle mass: this is the most important factor! One of the biggest risks of being on a caloric deficit is that, if you do it wrong, you can lose part of that hard-earned muscle mass that you have built over the months/years. That’s why a proper training program is so important, because it will ensure your body preserves all that muscle mass!! Look at it this way:
You are forcing your body to lose weight (consequence of being on a caloric deficit). If you don’t put your muscles to work, your body will perceive them as useless tissue, so it will start using it as fuel and, therefore, you will start losing muscle.
But if you train however, you are telling your body that it needs to maintain that muscle mass. It thinks “well I have to get rid of something, but it can’t be my muscle. I am working out on a high intensity level and I need my muscle to keep up with the training, so the only thing that’s left for me to lose is fat”. You get what I mean right?
Proper training during a deficit just gives your body the stimulus it needs in order to understand that muscle mass is indispensable tissue and it cannot get rid of it. Leaving it with one option left: to lose fat.
2. The deficit: it is no secret that when you work out you burn calories. The more you work out, the higher your TDEE is going to be and, as a consequence, more calories you will be able to eat.
When trying to lose fat, people do lots of cardio thinking that’s the way to actually lose fat. Well, it is not. If you are not on a caloric deficit, you can do 5 hours of cardio a day if you want, you won’t lose fat.
Cardio is just a tool. Of course, it is a great way to exercise and stay healthy, but when it comes to its usefulness and effectiveness to lose fat, it is just a tool. It is a tool to help you increase your caloric deficit and burn fat faster, but it does not burn fat per se.
Next time you think about doing cardio in order to lose some fat, remember that it is just something that complements a good fat loss diet, aka being on a caloric deficit with a specific macro nutrients ratio, and a good training program.
Why do people drink so much water during a fat loss phase? Simple, to lose water weight. The more water you drink, the less your body is likely to retain water. This way you decrease subcutaneous water retention and, as a consequence, you appear to look leaner, since you get drier and your skin sticks to your muscle better.
Water is one of the most crucial things your body needs, and if you do not provide it with enough of it, it will start storing it so it can use it when it needs it. That will get you bloated and will make it harder to look leaner.
If you are providing your body with plenty of water however, it does not have the necessity of accumulating water, since you are constantly providing it with it. In this case, when it receives water it uses the amount it needs and eliminates the amount it doesn’t via excretion. Why? Because it knows you will shortly provide it with more water so there is no point on storing it.
Make sure you are drinking plenty of water to look as lean as you can!!
Yes, I know, this isn’t something you have to actively do, but is the hardest factor of them all.
Once you are eating and training right, it is just a matter of time. Results rarely come as fast as we would like them to come, so don’t worry, be patient and keep going.
Again, losing fat is simpler than it seems, but that doesn’t mean it is easy. It is all about proper nutrition, proper training and being patient. Most people that fail doing a cutting phase they fail because they do not give themselves enough time, that simple. So be patient, give yourself time and be consistent with your routine.
If you want a step by step guide on how to successfully lose body fat, you can check out The Shredded Guide, it contains and explains everything you need to know to lose fat and get lean in a healthy way. EVERYTHING. Use the code “TEAMBY” for a 20% off.
That’s it for today’s post!! If you have any doubt, question, suggestion or constructive critic, please do not hesitate to let it in the comments section or use my social media.
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See you in the next one! :)