FAT LOSS 101
I am going to share with you 11 tips I have used and share with my clients in order to achieve successful fat loss.
Weight loss or fat loss: First and foremost, let's correct the common mistake about weight loss. When people talk about weight loss, what they usually mean in reality is FAT LOSS. Weight loss is a broader term that includes not only the reduction of body fat but also the loss of other components like muscle mass, water weight, and even organ weight. On the other hands, during fat loss, the body breaks down stored fat to use as energy, leading to a decrease in body fat percentage. This is generally considered a positive outcome for those looking to improve their body composition and overall health. It's essential to focus on the quality of the weight being lost rather than simply aiming to decrease the number on the scale.
Energy deficit: It is essential to understand that fat loss comes from creating an energy deficit by consuming fewer calories than your body burns. You cannot out-run a poor diet, even if you train hard. Dieting alone is not enough, and studies have shown that people who only rely on dieting are likely to regain their weight in the following year. Combining exercise and a calorie deficit is necessary to achieve long-term weight loss.
TDEE: To determine the calorie deficit you need, it's important to know your current Total Daily Energy Expenditure (TDEE). TDEE represents the number of calories your body burns in a day to maintain its current weight. You can calculate your TDEE using an online calculator like this one: https://tdeecalculator.net/result.php?s=metric&g=female&age=25&kg=58&cm=165&act=1.55&f=1.
Calorie deficit, I advise to decrease your daily calorie intake gradually, between 200 to 500 calories per day for the first 6 to 8 weeks. However, these numbers may vary depending on factors like daily activities, goals, and BMI. Gradual calorie reduction allows room for adjustments when encountering plateaus and prevents a significant slowdown of your metabolism. On the website link above, you can find out more about your calorie deficit.
80/ 20 Rule. 80 % you eat clean 20% you enjoy life. For example, if you have four meals a day, including a snack, the rule would look like this: out of a total of 28 meals per week, 22 meals should be clean and nutritious, while the remaining 6 meals can be more flexible and allow you to enjoy your favorite treats, as long as they fit within your daily calorie allowance.
Food selection: While being on a calorie deficit can lead to weight loss, the choices of foods you consume can significantly impact your journey. Factors such as satiety, food energy density, and nutrients content can play a crucial role in your weight loss progress. For example, even if a croissant and three eggs on toast have the same calorie content, the eggs on toast offer better nutrition and will keep you feeling full for a longer time due to their higher protein and fiber content. Additionally, incorporating high-volume foods like vegetables and fruits into your meals allows you to enjoy larger portions while keeping calorie intake in check. Last but not least, chose food that you enjoy, create a list of food that you enjoy, you will be more lickely to stick to your diet.
Proteins: Proteins are essential during fat loss. They are highly satiating, preserve lean muscle mass, boost metabolism, supports recovery and exercise performance, regulates appetite hormones, help control blood sugar levels. I suggest to eat around 1,6 to 2g per kg of body weight during your fat loss journey.
Processed food: I encourage you to eat more whole foods prepared from scratch when possible. This way, you will get all the vitamins and nutrients needed to maintain normal body function. Meal deals, canned foods, and pre-made meals often contain preservatives, added sugars, and fats, and they may lose some of their nutritional benefits over time. Consuming such foods regularly can lead to health issues and weight gain over time. Instead, focus on incorporating fresh, unprocessed foods into your meals to maximize their nutritional value and promote overall well-being.
Food tracker/diary: Using a food tracker for the first month of your weight loss journey is very helpful. Food trackers will allow you to log your food intake and show you exactly how many nutrients and calories you’re actually getting. It will help to raise awareness around your diet, make better choice and eat your favorite foods in moderation. You may start to notice the food that makes you feel full for longer, nutrients deficiencies and more.
Meal plan: Now that you have compiled a list of foods that you enjoy, proceed to create three meals and snacks high in proteins, vegetables and fruits, that are simple to prepare, convenient to store, and easy to bring to work. Next, log into the MyFitnessPal app and ensure that these meals align with your total calorie allowance. Make any necessary adjustments if needed to meet your weight loss goals effectively. Cook in batch for the rest of the week will save you time, ensure portion control, reduce impulse eating, and help you stay consistent with your diet. Remember, your weight loss journey is temporary.
Eat your food dont drink it. While smoothies and juices can be a great way to add nutrients to your diet, it's essential to remember that chewing food may help increase the feeling of fullness. If you enjoy smoothies or juices, consider incorporating them as occasional treats or supplements to your regular meals, rather than relying on them as the primary source of nutrition.
By following these guidelines, you can create a balanced and satisfying meal plan that aligns with your weight loss goals while enjoying a variety of delicious foods. Stay consistent, motivation won’t last, consistent actions lead to better habits and help form positive routines that become second nature over time.
I'll be glad to create a customized meal plan tailored to your needs and preferences. Please share the information in the box below, and I'll get back to you with a suitable meal plan as soon as possible.
