The Ultimate Guide to Fat Loss
CREATE A CALORIE DEFICIT
The first and most important rule of all. If you are in a calorie deficit, you will lose body fat, it is that simple. Before we get in to that.. what is a calorie? A calorie is a unit that measures energy.
So what does a calorie deficit mean? A calorie deficit is any shortage in number of calories consumed relative to the number of calories needed for maintenance of current bodyweight.
Everyone has a set amount of calories they need to consume to maintain current bodyweight. We literally need calories to survive. A deficit is a number below this.
MACRONUTRIENTS
As well as calories, there are 3 macronutrients to consider.
- Carbs
- Fats
- Protein
Each of these hold a calorie value, they differ per gram and so some macros are more calorie dense than others.
Carbs : 4 calories per gram
Fats: 9 calories per gram
Protein: 4 calories per gram
DON’T FORGET YOUR PROTEIN INTAKE
Why is the hype about protein? You’ve probably already heard that protein keeps you fuller for longer. Protein is also an important part of a healthy diet. Proteins are made up of chemical ‘building blocks’ calls amino acids. Your body uses these to build and repair muscles and bones and to make hormones and enzymes.
Your body burns more calories digesting protein than carbohydrates, so protein has a higher TEF (This does NOT mean cut out all carbohydrates). This can be a pretty helpful piece of information if you’re in a deficit and trying to lose body fat.
HOW TO IMPLEMENT A DEFICIT
You can use a calorie calculator to work out your personal maintenance calories and therefore a suitable calorie deficit (or send us a message and we will do this for you).
Make sure you don’t add the calories from your watch or any fitness tracker back on to this deficit. Most calorie calculators should already account for this.
INVEST IN A RESISTANCE TRAINING PROGRAMME
Lose fat, build muscle, appear more ‘toned’, increase strength and power and improve your health and well-being by adding resistance training too. A minimum of 3 sessions per week is generally recommended but any resistance training is good! Your programme should focus on progressive overload. Volume, frequency, tempo, exercise selection and order will all depend on your goals. Hire a professional to make sure you are getting the most out of your workouts according to your personal goals and let them teach you the correct technique to stay safe and avoid injury.
DAILY ACTIVITY | INCREASE YOUR NEAT
Move move and move! As well as your planned exercise programme, you should try to increase your NEAT (non-exercise activity thermogenesis). You can do this by:
- Parking further away in the car park and walking to the shop
- Taking the stairs instead of a lift
- Stand up more than sitting down
- Take a walking break from work
- Cycle to work
- Complete household chores
