Fat loss continues to be the most popular goal in the health and fitness industry for the general population.
Each week tons of people will start a fat loss diet in the desperate attempt to see amazing results extremely quickly.
By doing so, they take drastic actions in their diet. Making excessive restrictions and eating next to nothing.
They begin an intense training regime that results them in feeling fatigued, lethargic and cravings all kinds of sugar treats.
After a few days, they quit and go back to their old diet because the actions they taken wasn't fit for them.
They began doing too much too soon and it there wasn't any clear plan of action.
In this blog post I'm going to share with you what you should be doing to create sustainability in a fat loss phase.
Covering what you need to do lose body fat, how to approach your diet, and how to stop feeling hungry.
The the number 1 reason you’re not losing body fat is not because of your hormones, starvation mode, or because you're eating carbs.
It's because you're not in a calorie deficit. It's a simple as that.
And in order to create a calorie deficit we need to be burning more calories than we consume.
[use this free calorie calculator to determine your calorie intake https://tdeecalculator.net/]
The most effective way you can determine if you're in a calorie deficit is through tracking your calorie intake your energy expenditure.
This takes all the guess work out of the equation. I could tell you to eat healthier, maybe a little bit less and get moving more. But how do we know if you're in a calorie deficit?
Even if both methods aren't 100% accurate, you're still going to get a really good idea of where your energy balance is.
And whether that's in line with your goals.
If you’re not - then you may need to alter your calorie intake or tighten up your tracking.
And/ or increase your daily activity through workouts or steps.
To lose 1lb per week, we need to create a 3,500 calorie deficit across a 7 day period.
Once you've calculated your estimated maintenance calorie intake, I would subtract that by 500 calories and use that as a starting point.
So for me, my EM calorie intake is 2,800. I'd start consuming 2,300 calories and through my progress tracking I can determine if I'm seeing results or not.
To create sustainability we need to adapt our diet and food choices to ensure we're satiating our body and reducing sensations of hunger and cravings.
Start eating more protein, ideally a serving with every meal and opting for high protein snacks.
Protein is very satiating meaning it will keep you fuller for longer. Not only that, it will assist in muscle recovery after workouts. Helping you to grow muscle mass and improve strength.
Aim to consume 1.5-2g per kg of body weight. For someone who weighs 80kg would aim to consume anywhere between 120-160g of protein per day.
2. Along with having protein with every meal add a serving of vegetables with it too.
Veggies are very low calorie meaning you can eat a lot without breaking the calorie bank.
Not only that you're nourishing your body with plenty of nutrients. Vitamins, minerals and fibre that can all help your body and mind to perform at its best.
3. Avoid consuming highly palatable foods such as crisps, chocolate, biscuits, cakes, sugary drinks.
These will often leave you feeling hungrier and wanting more. I call these "trigger foods" because you can't just have one crisp or one biscuit. At least I can't. I end up demolishing the whole pack.
Foods like this are purely designed for taste. They are not satiating and have pretty much zero benefits to your health. In moderation these are fine, but your diet shouldn't be based off these foods.
4. Consume at least 2L of water per day. More if you're a bigger person and have a higher level of activity output.
Often thirst can be mistaken for hunger. We feel a bit flat, letheragic and think we need some sugary snack or drink to get us going again. But chances are you are probably a bit dehydrated.
Drink water with every meal and in between meals. Keep a bottle at side your when you're working or when you're commuting.
5. Be patient.
One thing that you must recognise is that when you’re following a new diet you’re changing your brains psychology to food and nutrition.
You're replacing old habits with new habits. This takes time for these new habits to set in and become "subconscious" actions.
You'll face temptations, cravings, and you'll likely experience a lot of self-doubt. It certainly isn't easy at first and throughout your journey you will face challenges.
Give yourself time for your body to adjust to the new diet. Take on board the advice I mentioned above you'll be way on your way to seeing incredible results.
I hope you found this helpful.
If there's any questions drop a comment or shoot me a message.
📸 I’m looking for 5 people to take part in a fitness photoshoot on Sunday 10th November. If this remotely interests you. DM me for more info.
📕NEW Fat Loss Ebook coming soon.
💥OPEN spaces available for 1-2-1 online coaching. DM me or hit the link in the bio.
Andy.
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