Fat Loss Made Simple – A Beginner’s Guide

The journey to your dream body is a rough one, especially if you don’t have the proper guidance. Often times, the information we get on weight loss is complicated and it’s difficult to know what truly works.

This beginner’s guide makes fat loss simple enough to follow, so that you won’t have any obstacles holding you back from reaching your fitness goals.

The Basics of Fat Loss – Calories In/Calories Out

Before we get into how to lose weight, we need to understand why we get fat in the first place. When we eat food, we get energy from it in the form of calories. Our body uses this energy to carry about its daily functions.

However, if our body gets more energy than it needs in order to function, then it will store this energy for future use, when energy becomes scarce. This energy is stored in the form of fat in adipose tissue.

Therefore, in order to lose fat our body must have less energy than it requires in order to function. This known as a calorie deficit.

Hence, the number of calories we consume (calories in) must be lower than the number of calories we burn (calories out) in order to lose bodyfat.

How to Create a Calorie Deficit for Fat Loss?

Weight loss isn’t as complicated as it seems. A calorie deficit is the only thing that is required and this depends on only two variables:

• Calories In
• Calories Out

Calories In refers to the energy we get from food. The simple way to lose fat is to reduce the number of calories we are consuming on a daily basis.

As long as we are eating below maintenance level, the number of calories we need to function, our body will be forced to burn fat. We’ll discuss more about that later.

Calories Out refers to the energy our body burns in order to function on a daily basis. This includes all of the calories it burns in order to simply survive (basal metabolic rate), as well as energy burned in order to move about. This is where exercise come into play. We’ll also get to that later.

Diet for Fat Loss made Simple

Diets don’t have to be complicated, but you have to follow them. It doesn’t really matter what you eat as long as you’re in a calorie deficit. However, what you eat can help you stick to the journey a bit longer.

Calories for Fat Loss made Simple

In order to get into a calorie deficit, you’ll need to figure out your maintenance calories. This is just the number of calories you need everyday in order to maintain your bodyweight. This depends on your activity level, gender, bodyweight, genetics and a lot of other factors.

Once you’ve calculated your maintenance calories, you will have to reduce the number in order to create a deficit and lose weight. A reduction of 500 calories per day will usually result in weight loss of 1lb per week.

Don’t worry, I’ve got you covered with all of the calculations right here.

This calculator will give you a rough estimate of your daily calorie needs and it is by no means accurate or specific to you individually. You’ll be able to meet it based on the food you consume and exercise you perform.

If you aren’t losing weight even when you are in a calorie deficit read this article for more help.

Fat Loss vs Weight Loss

I understand that you’ll want to lose as much weight as possible but it’s important to note the distinction between fat loss and weight loss. Fat loss is what we’re after, but if we are losing any other tissue then it won’t be healthy weight loss.

We can only lose as much fat as we can metabolize. This is usually between 1-2lbs per week. Therefore, it is important not to use too big of a calorie deficit as it will compromise health and lead to muscle loss. This would also be much harder to stick to.

Low calorie diets aren’t very sustainable. Remember, patience is key on your weight loss journey.

Macros for Fat Loss made Simple

Macros or macronutrients are the major components of food that your body uses for energy and other functions. These are proteins, fats and carbohydrates. The amount and type of each of these macronutrients in your diet can play a big role in the success of your fat loss diet.

Carbohydrates

Carbs or carbohydrates are your body’s major source of energy. They are digested and absorbed as glucose to be used by the cells of your body.

Carbohydrates should make up around 40% of your daily calories. You should preferentially consume complex carbs which are high in fiber and low in sugar, as this will keep you full for longer and keep your hunger cravings at bay.

Some people may not respond well to high amounts of carbs in their diet because of insulin resistance, which is common is severely overweight individuals.

Insulin functions as a key to let glucose into metabolizing cells. However, insulin resistance prevents this and instead, the excess glucose in the blood is more easily stored in the form of fat.

To get around this, I suggest a lower carb approach to dieting with mainly complex, low glycemic carbohydrate sources. Carbs can make up around 25% of your daily calories if you suspect insulin resistance may be an issue.

Carbohydrate Sources:

• Whole Grains
• Brown Rice
• Oats
• Pasta
• Beans
• Sweet Potatoes
• Complex Starchy Carbohydrates

Fats

Fats are also a major source of energy for your body. You may be tempted to cut them from your diet because you want to lose fat but that will be making a mistake. Fats are essential for vitamin absorption and hormone production and too little fat in your diet will limit your fat loss.

I suggest to get at least 20% of your daily calories from fat sources. Ensure that they are healthy unsaturated fats for added health benefits.

Fat Sources:

• Nuts
• Fatty fish
• Avocados
• Olive Oil
• Coconut Oil
• Eggs

Protein

Protein is the most important macronutrient in your fat loss diet and for several reasons.

It takes a while to digest, so foods high in protein are highly satiating and will keep you full for longer. This will keep you from getting hungry and consuming more calories than you should.

Additionally, it actually costs your body a bit of energy in order to break down protein into a form that it can use. This is known as the thermic effect of food. Therefore, protein can contribute more to your calorie deficit than other foods.

Lastly, protein is important because it spares muscle loss. When you are in a calorie deficit, your body may resort to breaking down lean muscle tissue as an energy source.

A higher protein diet can prevent this. This is crucial because more muscle mass increases your metabolism so that you are able to burn more calories.

You should aim to consume at least 30% of your daily calories from protein. Prioritize lean sources, which are low in fat to keep away the excess calories.

Protein Sources:

• Poultry
• Fish
• Beef
• Pork
• Eggs
• Beans

Are Supplements Necessary to Lose Weight?

Supplements get their name because they are meant to supplement your diet. They cannot replace or make up for a poor diet. Therefore, make sure your diet is in check before you consider adding supplements to your nutrition regimen. However, they are not necessary for weight loss.

How to Follow a Weight Loss Diet?

As long as you have your calories and macros set up for weight loss then the next step for you is to put it into practice by eating the foods and sticking to it. Remember that diet will be the most important thing in creating your calorie deficit so it is crucial for weight loss to occur.

Consistency is key. A great way to stay consistent and to make sure that you are eating right is by tracking your diet using an app like myfitnesspal. You don’t have to track everyday but it helps get you on the right track.

Another way to keep consistent is to include foods that you enjoy eating in your diet. You aren’t restricted to salads here. If you enjoy the foods you are eating then you’ll be more likely to stick with your diet.

It will be tough to stick to a fat loss diet in the beginning, but you’ll get used to it and the rewards will be worth it. So keep at it!

Exercise for Fat Loss made Simple

Exercise isn’t complicated. It gets you moving and burns more calories to contribute to your calorie deficit. It doesn’t matter what you do as long as you’re moving and doing it properly. However, different activities impact your weight loss in different ways.

There are two major forms of exercise:

• Cardiovascular Exercise
• Resistance Training

Cardio for Fat Loss

Cardio is a great way to burn extra calories and improve your cardiovascular health at the same time. It can either be low intensity or high intensity.

Low intensity cardio doesn’t elevate your heartrate as much and can be as simple as walking. This form of cardio burns more fat while you are doing it but doesn’t burn as much overall calories. However, you’ll be able to do it for a longer period of time and it won’t be taxing on your body.

High intensity cardio, such as running, elevates your heartrate to a higher extent. This form of cardio burns more calories in a shorter period of time, which may contribute more to your calorie deficit and overall fat loss. However, it is more taxing on your body.

Pick a form of cardio which is suitable to your level of training, and more importantly pick one that you can enjoy.

Resistance Training for Fat Loss

Resistance training involves exercises such as weightlifting or bodyweight exercises such as pushups, where your muscles work against a force. They generally don’t burn as much calories as cardiovascular exercise but they should play an important role in your fat loss journey.

These exercises burn some calories when you are working out. However, because they are more taxing on your body your metabolism skyrockets in order for recovery to occur. Therefore, you’ll burn more calories after you’re done weightlifting as compared to cardio.

Additionally, these exercises will help prevent muscle loss or even increase muscle mass. This will also increase your metabolism and cause you to burn more calories on a daily basis.

All of these reasons make resistance training a valuable asset in your fat loss journey.

How to Stick to your Fat Loss Exercise Routine?

It’s important to select exercises that are effective at burning calories to put you in a calorie deficit. However, consistency is key when you are making changes to your body. It’s better to go slow and finish the race than to go hard and drop out early.

I suggest doing activities that you like such as sports or even walking rather than going to the gym. Group activities are also better for keeping you motivated and on track with your weight loss goals.

Other Ways to Burn Calories

Exercise isn’t the only way to burn calories. Non-Exercise Activity Thermogenesis includes all of the calories you burn moving around when you’re not exercising, so it’s important to be more active and move about more often to contribute to making your calorie deficit. Try:

• Walking more
• Cooking something
• Taking the stairs instead of the elevator
• Fidgeting with your feet
• Moving more throughout the day

Making the Most out of Everything

Now you understand the basics of everything you need to do to lose weight and achieve the body of your dreams. However, it takes time and consistency is the only way to persevere.

Understand that you will get obstacles on this journey. You will get cravings, you will miss workouts and you will want to give up sometimes. Even if you fell off the wagon, all that matters is that you get back up and continue day after day in order to reach your goals.

Get into a routine, make a plan and keep accountable to yourself and you’re sure to make it through. Good luck! I’m rooting for you!

References:

Nick Bellissimo, Tina Akhavan, Effect of Macronutrient Composition on Short-Term Food Intake and Weight Loss, Advances in Nutrition, Volume 6, Issue 3, May 2015, Pages 302S–308S

Abete, I., Parra, M., Zulet, M., & Martínez, J. (2006). Different dietary strategies for weight loss in obesity: Role of energy and macronutrient content. Nutrition Research Reviews, 19(1), 5-17. doi:10.1079/NRR2006112

Martinez, J., Navas-Carretero, S., Saris, W. et al. Personalized weight loss strategies—the role of macronutrient distribution. Nat Rev Endocrinol 10, 749–760 (2014).

Catenacci, V., Wyatt, H. The role of physical activity in producing and maintaining weight loss. Nat Rev Endocrinol 3, 518–529 (2007).

Finer, N. Low-Calorie Diets and Sustained Weight Loss. The Obesity Soceity 9(S11), 290S-294S (2012)