Everything Fat Loss: The Definitive No Bullsh*t Guide

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No matter what dietary strategy you choose (low-carb, counting macros and calories, etc.) or workout plan you follow, you can’t escape the physics of fat loss. To lose fat, you need to consume fewer calories than your body burns every day . This is called a “calorie deficit.” It’s like gravity. The bottom line: Not enough sleep means you’re likely to feel hungry, reach for bigger portions, and desire every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!” How Do I Know What Good Sleep Is? Factors other than diet, including your age, sex, starting weight, and physical activity level, can also influence your rate of weight loss.

The truth is, there are only 3 fat loss rules that matter. Focus on these 3 rules (and you don’t have to be perfect) and you will lose fat. Want a personalized fat loss plan? Our coaches can create a plan for you. Find out more here. Rule #1: Adjust Your Diet According to researchers at the University of Chicago, sleep deprivation is kinda like getting high. “Sleep restriction seems to augment the endocannabinoid system, the same system targeted by the active ingredient of marijuana, to enhance the desire for food intake.”Here are two reasons why most diets fail for most people and how to set yourself up for success. If you can avoid these mistakes, the fat loss process becomes much easier Fat Loss Mistake #1: Choosing Perfection Over Consistency An abundance of research has shown multiple benefits to using cardiovascular exercise (in a variety of intensities) as part of a fat loss plan, ranging from straightforward calorie burning during the workout to reduced hunger after training — a welcomed side effect when calories are reduced. ( 8) And that’s no good because when you start to lose hard-earned muscle, your body will begin burning less and less calories each day. This makes it harder for you to keep losing fat. While things like protein powders can have some impact (because they help you hit your protein goals and keep you fuller), supplements are far less important than total calorie intake (energy balance) and daily habits/behaviors. When someone decides to burn fat, they often think it means surviving on a carrot and three lettuce leaves each day while jogging to and from work. Fortunately, neither of those is necessary. While you need to pay close attention to nutrition and implement a consistent, focused training plan for fat loss, you’ll get much better results when you avoid burning the fat loss candle too hot on either end.

Weight loss tends to occur more rapidly in people who follow a low carb or keto diet than those who follow a low fat diet, as they deplete their body’s carb stores faster, along with water ( 2). Many people quit fat loss programs because they screw up once and think, “I ruined it!” That could not be further from the truth. Bullo M, et al. Inflammation, obesity and comorbidities: the role of diet. Public Health Nutr 2007;10:1164-1172. Howley ET & Franks BD, eds. Health Fitness Instructor’s Handbook, 4th ed. Human Kinetics. Champaign, IL. 2003.To create a calorie deficit you need to burn more calories than you consume. That can be done in two ways. By sporadically and deliberately spiking calorie intake above normal (no longer in a deficit), leptin level may be temporarily boosted, which may help adherence to the fat loss plan. ( 22) When high amounts of fatty acids are being broken down and flood the mitochondria (as in starvation), there may be no immediate need for them. In this case, they form energy-rich fragments known as ketones. This is important, as fat cannot be converted into glucose, but it can provide fuel for the muscle and brain in the form of these ketones. However , strength training is important if you want to shed unwanted pounds of fat , and more importantly, keep them off.