The Essentials for Fat Loss
Wanting to lose some body fat? Whether it’s for your summer holiday, to feel healthier or just because you want to?
This is going to be a generalised blog post about losing body fat in terms of Nutrition but will include elements of exercise.
Losing the last 10 pounds or so is generally a really hard thing to do and the reasons for this are many and varied. Losing even more is even harder. The best way to lose fat is often dependant on the level you are at and it is best to plan accordingly.
Habits and routines are hard to break, you first need to sit down to see how you can change these before change can happen! Use the SMART method that we have spoken about before in a previous blog post.
You need to be in a calorie deficit. This simply means, if you want to lose weight then you need to be eating less than you are expending, calorie wise. Be aware of your intake requirement goals to lose weight and don’t just wing it beginning to eat healthily. There is too much fake information in the health and fitness industry regarding cutting and eliminating food and food groups, fad diets and ‘clean’ and restrictive eating as the way to drop body fat.
It is not solely calories that are important though. Macronutrients (Protein, Fat and Carbohydrates) are also important. Each of these macronutrients has a vital purpose and should not be cut out or compromised at the expense of another macronutrient.
Ensure you are eating the right kinds of foods. For example, the protein in a Big Mac burger is made up of the same protein as chicken breast (a Big Mac lacks micronutrients which are needed in the body). Good sources of food contain vital micronutrients which support the body’s many physiological functions. A lot of stereotypical ‘junk food’ lacks in these micronutrients. So even though you are eating these foods, and you are in a calorie deficit, you will lose fat. However, this does not mean that you should eat this way.
In general, there are too many people not drinking as much water as they should every day. Estimates suggest the average Brits drinks less than one glass a day. Drinking more fluids will not make you lose weight, but aid weight loss. Staying hydrated throughout the day and especially during exercise is important as water in your body is needed in every type of cellular process in your body. When you are dehydrated, your body will run less efficiently. Ensure you are drinking as a rule in litres = Your Weight (in Kg) multiplied by 0.033. For example, if you are 60kg, you should drink about 2 litres of water every single day. At 90kg, you should drink about 3 litres of water. Also, the more active you are, the more you will need.
Limit the amount you are drinking and choose lower sugar drinks. You would be surprised the number of calories you can consume from drinking on its own! Here is a diagram to show you to put things into perspective.
Is the weekend letting you down?
Did you know that you really do not need to write a day off day to be able to enjoy the foods that you love? A cheat meal can actually hinder your weight loss goals. One cheat day or meal could offset a whole weekly calorie deficit and stall your results.
Cheat meals can deter you away from your focus if you are dieting restrictively and can put you in a vulnerable position to lose touch with your concept of moderation and control in that moment. Instead, work with your intake requirements daily and try to incorporate the foods you love. This is more of a flexible dieting approach. However, if you know having that ‘cheat meal’ works for you and you don’t over do it, then good! Do what ever suits you best.
Think of the weekend as just any other day. Try not to treat it as anything special or requiring some sort of reward for a minimal term of adherence in being ‘good’ for just the weekdays. However, if you do have a calorie dense meal and have fewer calories to spare, remember.. there is always tomorrow!
The key is to always plan, use moderation, eat mindfully and consciously. Enjoy yourself and don’t fall victim to scrapping days and writing them off. Please don’t stop yourself eating out or avoiding having fun. You need to be able to enjoy the process whilst staying consistent with your fat loss goals.
Achieving fat loss is dependent on burning more calories than you are consuming. Getting active is going to increase your daily expenditure which will benefit your fat loss efforts. In the grand scheme of things, exercise plays a very minimal role in comparison to your nutrition but can work wonders for your mindset and focus. Exercise also makes you feel amazing!
If you are having trouble with losing the weight, then please get into contact with a registered Nutritionist or Dietitian to give you some help! If you are struggling with the exercise, ask a personal trainer for advice or book in a few sessions with them. We have plenty of personal trainers at our Gyms, just ask reception for their contact details. Always make sure you see people who are experts in their field (I.e. PT’s who have done the right qualifications & registered health professionals).