Are you tired of losing body fat and then regaining it within a year’s time? Are you frustrated with not being able to break through that fat loss plateau? I hate doing this but I sound like a damn T.V. ad. If you’re tired of losing body fat and regaining it afterwards, read this article. Trust me, it’s going to help you tremendously.
What is the secret to burning fat?
There is no secret when it comes to fat loss. The number one thing that matters for fat loss is being in a calorie deficit.
What is a calorie deficit?
A calorie deficit is when your body is burning more than what it is consuming. Being in a calorie deficit allows your body to start chipping away at stored body fat.
So how many calories do you need to lose fat?
The amount of calories you need depends on your body type and activity level. The calories of an individual who isn’t as active weighing 130lbs will be different from a professional athlete who is super active at 200lbs.
Where can I go to calculate the amount of calories I need?
Down below is a calculator you can use to find out the amount of calories that your body needs. Input your stats and choose the calorie intake that fits your activity level. https://www.calculator.net/bmr-calculator.html
You can also start with multiplying your body weight by 12 if you don’t want to use the calculator.
Now we can take that number and transition you into a calorie deficit for fat loss.
How much of a calorie deficit should I be in to lose a pound of fat?
Before I tell you how to do that, let's first understand how many calories it takes to lose one pound of body fat. So one pound of body fat is roughly 3,500 calories. This deficit shouldn’t occur from a single day because that would be a lot of calories to burn. What we want to do is split that deficit up into a smaller daily amount. A common way is to be in a 500 calorie deficit daily, so by the end of one week we can lose one pound of fat. Here is an example of how that would look like if someone is in a 500 daily calorie deficit. Please don’t use the numbers below. It is just an example so you can see how a calorie deficit works. Example
Estimated daily calorie intake to keep the same body weight: 2,000 calories Estimated daily calorie intake with a 500 calorie deficit: 1,500 calories After being in a 500 calorie deficit for 7 days, ideally one pound of body fat will be lost.
How many calories are in carbs, fats, and protein?
Now that we know how to calculate our own calorie deficit, let's take it one step further and talk about macronutrients. There are 3 major macronutrients to know which makes up your total calorie intake for the day. They are fat, carbohydrates, and protein. Each of these macronutrients contain calories.
1 gram of fat = 9 calories
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories Bonus: 1 gram of alcohol = 7 calories
How much protein do I need and why should I eat a higher amount of protein?
Protein is going to be the most important macronutrient because it’s going to help us build and sustain muscle. Having a high protein intake helps keep us full longer. This will help reduce some of that hunger that comes along with being in a calorie deficit.
Below is the recommended amount of protein that you should be taking in. 0.8 grams to 1.2 grams of protein per pound of body weight. Example: 150lb person
~ 150 grams of protein
I recommend starting at the lower end of the range if you are new to consuming a high protein diet. Also, there is really no need to go towards the higher end range of 1.2 grams unless you are a competitive athlete. Having 1 gram per pound of body weight should be enough for most people.
How much carbs and fats do I need?
Carbohydrates and fats shouldn’t affect your fat loss progress as long as you are staying the calorie deficit. But below is the breakdown that I recommend for these two macronutrients.
20-30% of your total calories should come from fat
The remaining calories can go towards carbohydrates
Example: 150lb person with 2,000 calorie diet 2,000 x .30 = 600 calories
Divide the 600 calories by 9 to find the grams of fat = ~ 67 grams of fat
Protein = ~ 150 grams of protein. 600 calories 800 calories left and divide it by 4 to find the grams of carbohydrates = ~ 200 grams of carbohydrates
Final macronutrient example breakdown 2,000 calories
67 grams of fat
200 grams of carbohydrate
150 grams of protein
Remember that fats and carbohydrates can be interchangeable. You can decide for yourself if you like to consume more fats than carbohydrates, as long as you are staying within your calorie deficit.
Now that we know how to calculate our calories and macronutrients, let's go over some other common nutrition questions.
How many pounds should I be losing per week?
Ideally you would like to lose 1-2 pounds a week for a more sustainable approach. If you are a heavier individual with more body fat, that number may start off as 3-5lbs a week. If you aren’t in these ranges, it’s okay. Even if you lost 0.1-0.9 lbs, it is still progress. Don’t let these ideal numbers get to your head. Progress is progress.
My scale isn’t moving, what should I do?
Just because the scale isn’t moving, it doesn’t mean you aren’t losing any fat. I’ve had clients who stayed around the same weight for a full year, but they look drastically different. You don’t have to lose weight on the scale to lose fat. Sometimes people go through a body recomposition. That is when you simultaneously lose fat and build muscle at the same time. I suggest you take progress photos and measurements to use as data. Don’t just use the scale to see if you are making progress. Don’t change anything just yet in your plan. Continue to do what you’re doing for another week and be as accurate as you can with your nutrition. Then if you want to make some adjustments, go ahead.
How do I make adjustments to my calories/macros if I am at a plateau?
You will need to adjust your calories/macros as you lose more weight and fat. Look to adjust your calories/macros when you are at a plateau. For calories, drop it slowly by 50-100 calories. Then use the new calories for a week or two before adjusting again. If you are also tracking macros, those 50-100 calories should come from carbs or fat. Protein should stay relatively the same throughout the whole process.
Can I have a cheat meal once a week? What is a refeed?
You can have a cheat meal once a week. However, there is a problem with cheat meals from my experience working with clients. If you don’t track the cheat meal, it can end up being a lot of calories. This can throw off the progress you made for the week. What you can do is have a refeed day. This is maybe a single or two days of the week where you increase your calories for maintenance. Refeeds are great to implement as you get deeper into a low body fat percent. It gives you a mental break from dieting, but it is still a plan to “cheat meals” instead of just letting yourself loose.
My scale spiked after one day, does it mean I am gaining fat?
No! Scale fluctuations are normal when it comes to fat loss. There are a couple reasons why your scale may spike one day. You may have had a meal later than usual. The meals the day before may have been higher in salt/sodium so it is causing you to retain water. Sometimes you just need to use the bathroom in the morning. For females going through your menstrual cycle, the scale will spike in the beginning of it. This is why you should weigh yourself everyday at the same time. You should look for trends over time instead of just taking a single weigh in. If you connect the first and last weigh in, you should see a downward trend.
Can I spot reduce specific areas that I want to lose fat?
Unfortunately that isn’t possible. It all comes down to genetics on where we lose body fat first. For most men, they will hold fat in their stomach area. For females, it would be around the thigh and leg area. You hold fat everywhere, but some people hold it in areas that aren’t as visible. When it comes to losing fat, you will lose it in all areas. You can’t choose where you want to lose it first.
Can you be in too much of a calorie deficit?
Yes and there are several reasons why you shouldn’t start yourself off by drastically cutting your calories. Having too little food to eat to begin with will affect your performance in the gym and your overall mood. You will be losing fat quickly, but you may also be losing some muscle as well. Our goal is to lose body fat, but maintain our lean muscle mass. When you cut calories drastically, your body doesn’t get the opportunity to adjust. Even though you will see results, a lot of times it isn’t sustainable. I’ve seen many people binge or give up after drastically cutting their calories for too long. Also, being in a calorie deficit for too long can cause metabolic damage. Females will lose their menstrual cycle and males will see a decrease in testosterone/libido.
Can you be aggressive with your deficit?
So I did say that you shouldn’t be in too low of a calorie deficit, but you can be aggressive. Being aggressive with your deficit can be useful for some. I don’t recommend it to all people. Having a more aggressive start to your deficit can lead to quicker results. This is great for those who want to see changes quickly. But you have to understand that it won’t last forever. Just use it as a kick starter to give yourself motivation to continue. I would just be careful with how long you are doing it for.
How do you stay full while being in a calorie deficit?
You will feel hungry while you are in a deficit. That is something you will eventually feel as you cut out more calories. It’s okay because that is part of the process when you are trying to lose body fat. However, there are several ways to stay full while being in a calorie deficit. One is to keep your protein intake high. I recommend eating at least 1 gram per lb of body weight. If you can handle more, going up to 1.1 or 1.2 can be helpful. Also, intaking enough fiber can be a great tool to stay full longer. I recommend eating 10-15 grams per 1,000 calories that you are consuming. So if you are eating 2,000 calories, you should be having about 20-30 grams of fiber. Eating high nutrient dense foods will help as well. That is why I suggest people to eat mainly whole foods and minimize processed options.
Do I need to count calories/macros in order to lose body fat?
Do you need to use a map or GPS in order to get to a location? Not all the time, but it’s useful when you are traveling there for the first time. Same thing when it comes to fat loss. You don’t have to count calories if you don’t want to. But counting calories will give you the guidance to reach towards fat loss. Calories will always count, regardless if you count them or not. I’ve had clients that lost fat from just changing their eating habits. At the same time, I worked with clients that eat healthy, but they consume too much of it. Counting calories will teach you the different food options that are available to you. It will teach you what you can have in moderation without depriving yourself. If you are lost, stuck, and unhappy with your progress, you should consider counting calories. It doesn’t have to be forever, but just a short period of time so you can learn about food.
How does diets like keto, paleo, vegan, weight watchers, fasting, juice cleanses, south beach, etc. work?
They all put you in the position to be in a calorie deficit. That’s how every single diet out there works. Keto does it by cutting out a large amount of carbohydrates. Paleo is about eating zero processed and mainly nutrient dense whole foods. Fasting restricts your eating window so you don’t eat all the time which can potentially lead to a calorie deficit. All diets has its own method of getting you into a calorie deficit.
Does green tea detox burn fat?
Green tea detox is a load of crap. They don’t do anything, but steal your money. Green tea and coffee are thermogenic aids that will elevate your heart rate and blood flow. This will cause you to burn slightly more calories, but nothing drastic that’s going to lead to fat loss.
How many meals should you be having in a day? And how often should I be eating?
When it comes to fat loss, it doesn’t matter how many meals you have. It all comes down to preference and your current schedule. Some people like to have smaller meals, but frequently. Others like having bigger meals, so they don’t have to worry about eating all the time. As long as you are following the calorie deficit rule, you will lose weight and body fat. The most important thing to consider is if the plan will work for your lifestyle.
What about timing your meals? Do you need to have your meals at certain times of the day?
The answer to meal timing is the same. It all comes down to your preference and your current schedule. If you enjoy having most of your meals done before a certain time then do that. If you enjoy feeling full at night before you sleep, save most of your meals for later in the day. As long as you are in a calorie deficit, it doesn’t matter what time you have your meals. I do recommend having a meal before and after training so you can fuel your body. That is probably the only time when it matters so you can still perform at your best.
Are carbs/sugar evil? Will it stop me from losing weight?
No! Carbs are not evil. People like to associate carbs with fat gain, but once they reduce their intake they see progress. But that is not because of carbs! It is because you are reducing the amount of calories you are taking in. The only thing that will stop you from your weight loss is an overconsumption of calories.
But don't carbs spike your insulin and we should eat stuff that are low on the glycemic index?
Unless you have a pre-disposed medical health condition, insulin spikes won’t cause you to gain fat. Our insulin will always spike after consuming a meal and that is normal. It’s not just from carbs, but protein as well. Eating nutrient dense and fibrous food will help control your insulin levels. The glycemic index and insulin levels are microscopic factors when it comes to dieting. People like to blame it on insulin spikes when they don’t even know how many calories they are consuming.
Is eating too many fruits the reason why I can’t lose fat?
No! Fruits are not the reason for obesity. We all should be consuming more fruits in our diet. Fruits do have calories and they will add up. If you are struggling to lose fat, check the rest of your diet first before you cut out the fruits.
Do I only have to eat salads in order to lose fat?
No! unless you enjoy eating salads. Also, be careful with the sauces and toppings that you put on your salad. Some salads end up being more calories than a hamburger. If you don’t like salads, don’t eat them. Just make sure you are eating enough greens and vegetables for your micronutrients. That should be 3-5 servings of a variety of vegetables.
Does eating at night or after 6pm lead to fat storage because you aren’t moving?
Nope! Just because you eat at night doesn’t mean you will store fat. Look at your diet from a whole perspective. A single meal during any time of the day isn’t the cause of fat gain. The only way it will be stored as fat is if the food you are eating at night causes you to be in a calorie surplus.
Should I only eat “good” foods and cut out all the “bad” foods?
I personally don’t like to label foods as being good or bad. Foods are either nutrient dense or not. You can have too much of the “good” food and still not lose any fat. Just because you are eating all healthy options, it doesn’t mean you will lose fat. You can still fit in your “bad” food options. Just be aware of how much you are eating. Everything can be placed into your diet with moderation. There isn’t a superfood that is going to make you lose fat. Also, there isn’t a singular “bad” food that is going to stop you from losing fat. It goes back to being in a calorie deficit. I believe in following the 80/20 rule when eating. 80-90% of your foods should be nutrient dense whole foods. If you like to throw in 10-20% empty calories and treats, that is fine. It isn’t going to hinder your progress at all.
What about cravings? How should I deal with craving a specific type of treat?
Cravings are very common when you start losing more body fat. You can still enjoy some of your favorite treats, but just understand that you need to control the portion size. Ask yourself if you are the person who can be satisfied with one cookie or do you need the whole cookie jar. Sometimes you need to cut it out completely in order to build discipline and the habit to say enough is enough.
Can I still have alcohol and lose fat at the same time?
Yes, it is possible to still lose weight and have alcohol in your diet. You do have to keep in mind that there are calories in alcohol, a lot more in margaritas because of the extra flavoring with sugar. You will probably have an easier time going through a fat loss phase if you don’t have any alcohol. Usually it isn’t the alcohol that becomes the extra calories. It’s the decision to eat fatty and greasy foods when you decide to drink alcohol. Also, alcohol may affect your performance in the gym the next day. If you are skipping out of workouts because of it, it probably isn’t a good idea to drink it. If you can control the amount you are having weekly, you can still continue to lose fat without an issue.
Should I take a fat burner or supplements to help with my fat loss process?
There is no supplement out there that is going to make you lose fat. For 99% of people out there, fat burners are close to useless to help with fat loss. Unless you have a solid nutrition and training foundation, supplements are not needed. They can help if your body is lacking micronutrients. A calorie deficit is the way you will be able to lose fat.
Are my stress levels and lack of sleep stopping me from losing fat?
Stress and lack of sleep can be leading you to make poor nutrition choices, but it isn’t stopping you from losing fat. Stress can cause your body to retain more fluid which will show on the scale you aren’t losing weight. Being able to reduce your stress and making sure you get enough sleep will allow you to make better decisions throughout the day. You will have better workouts and make smarter nutrition choices.
How many times a week should I workout for fat loss results?
This all comes down to your commitment level. Ask yourself what’s a realistic amount of days you would show up to the gym. It doesn’t matter if you want to workout every single day, but only show up to one session. You will see great results just from going to the gym 2-4 times a week. You can do more if you like, but that doesn’t mean it is better. Unless you can recover from those sessions, more workouts won’t lead to better results. My recommendation is to start with 2 and gradually build your way up.
Do I need to go extremely hard in the gym for me to see fat loss results?
The phrase “no pain, no gain” is a myth. You don’t have to be in extreme discomfort the day after your workouts. Not every gym session needs to be death. With that being said, it doesn’t mean you shouldn’t push yourself.
Are weights or cardio better for fat loss?
I recommend people to have both when it comes to fat loss. If you only had to choose one then I would choose weights. Cardio is great because you will burn more calories. However, weights will get you stronger and build muscle that will help shape your body. You can create a calorie deficit for fat loss from just your nutrition alone.
Do I need to do cardio for fat loss?
Cardio is not needed at all for fat loss. It can all be done through implementing the proper nutrition and being in a calorie deficit. However, cardio can be helpful in creating that calorie deficit. It allows us to keep our calories high without being too deprived and drained from decreasing calories. Fat loss becomes harder when we get lower in body fat. Also, our body will naturally adapt by expending less energy throughout the day. Including some cardio can be helpful, but it’s not a must.
What’s better for losing fat? High intensity interval or steady state cardio?
It doesn’t matter which one you do. The “afterburn” effect that you get from high intensity interval training is not exponential in calories burned. Steady state cardio can burn just as many calories as HIIT. Are you limited on your gym time? HIIT would be better if you are low on time. Steady state cardio typically takes longer to burn the same amount of calories. That doesn’t mean it is better though. Steady state cardio is less taxing than HIIT. If you want to maximize your recovery, choose steady state. It will just take a bit more time to do.
Where should I track my calories and macros? Is there an app that I can download?
There are a lot of different apps on the market that you can download for free to help track your nutrition. I personally like to use MyFitnessPal because they have the largest database for foods and labels. You can simply use the apps to scan barcodes or search for the food you are eating. It will calculate your total calories and macros you took in for the day.
What is the most important factor for fat loss?
If there is only one thing you take away from this article, I want it to be a calorie deficit. That is the most important factor for fat loss.
I really hope you found this article to be helpful. I do want to remind you that consistency is going to be key to your results. Make sure you are consistently following a calorie deficit if you want to see fat loss progress. Be patient because it is going to take some time. You didn’t gain the weight overnight and you aren’t going to lose it overnight. Hopefully I have answered all the questions that you may have in regards to fat loss in this article.
Need more help?
If you have any other questions or would like a personalized plan through my online coaching service, feel free to send me a message or email down below!
Email: terrylinfit@gmail.com Instagram: @terrylinfit
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