How to lose weight : Your ultimate guide to fat loss
In today's health-conscious world, where there is a widespread desire for physical well-being, the pursuit of fat loss has become increasingly prevalent among individuals of all walks of life.
Whether one's goal is to shed a few stubborn pounds or to embark on a significant transformation, it is essential to delve deeper into the science behind fat loss.
By gaining a comprehensive understanding of the intricacies involved, one can prepare themselves with the necessary knowledge and practical strategies that will aid them in successfully achieving their desired fat loss goals.
Fortunately, this guide aims to provide you with precisely that - a wealth of information and actionable tips to set you on the path to fat loss success.
So, let us dive into the principles, techniques, and approaches that will empower you to make meaningful progress towards a healthier, leaner you.
The most important step: Calorie Deficit
You’re probably here because you’ve been running around in circles like a chicken with it’s head cut off trying to figure out this whole fat loss game.
You’ve tried countless diets but you seem to always lose the weight super fast and tend to gain it all back and maybe even more than when you started.
Sorry to break it to you but trying to cut corners or do things the fastest way possible always ends in a bad way. This is what we typically call a yo-yo dieter.
But the good news is I’m going to explain to you how to beat the game and live a life with long term sustainable results.
When you’re trying to lose weight, the goal isn’t to try to eat as little as possible. Your goal is to try and eat as much as you possibly can while still losing weight.
This is where most people screw up with their weight loss. They try to eat as little as possible to lose as fast as possible.
Not only is this not sustainable but it typically leads to binge eating, food restrictions, negative performance, decreased sleep, overuse of caffeine, amongst other things.
- The only way to successfully lose weight is by being in a calorie deficit, regardless of the diet plan you choose to follow.
Whether it's a low-carb, high-fat, or high-protein approach, they all have one thing in common - they aim to put you in a calorie deficit.
However, the effectiveness of any diet ultimately depends on how accurately you adhere to the plan and how consistently you stick to it. It's important to note that being in a calorie deficit doesn't mean subjecting yourself to misery and starvation. '
You don't have to deprive yourself of specific macronutrients or eliminate any particular foods from your diet. Instead, it simply means consuming fewer calories than your body needs to maintain its current weight, which is known as your maintenance level.
When you eat at your maintenance level, your weight tends to remain steady without much fluctuation.
So, rather than feeling restricted or deprived, a calorie deficit can be achieved by making mindful choices and finding a balance that suits your individual needs and preferences.
Often people go to the extremes, as you might already know, when it comes to their weight loss journey. They try to shed as many pounds and fat as possible, but the truth is, this approach is simply not sustainable.
Sure, cutting your calories drastically right from the start might give you quick results in the short run, but more often than not, you end up gaining back all the weight you lost, and sometimes even more, in the long term. It's a vicious cycle that many find themselves trapped in.
But here's the thing: extremes don't work. Instead, what has proven to be most effective with my online clients is taking a slower, more sustainable approach.
It involves tweaking their calorie intake so that they are in a slight deficit, allowing them to steadily lose weight over time.
This method has not only helped them keep the weight off, but it has also given them the freedom to enjoy the foods they love without ever having to resort to extreme measures or strict limitations.
By finding this balance between moderation and progress, my clients have been able to achieve lasting weight loss results. It's not about depriving yourself or subjecting your body to harsh restrictions; it's about making small, manageable changes that you can maintain in the long run.
So, if you're tired of the rollercoaster ride of extreme dieting, it may be time to consider a more sustainable approach that focuses on creating a calorie deficit while still allowing you to enjoy life's culinary pleasures.
How many calories should you eat? One way to figure this out is by using a simple equation.
Multiply your desired weight by 12.
For example, if you want to weigh 175lbs and currently weigh 200lbs, multiply 175 by 12 to get your daily calorie intake of 2100 calories.
Remember, this number is not fixed; you may need to adjust it based on how you feel and changes in your weight and body composition.
There are also online calorie calculators to help you determine your calorie and macronutrient needs, although they are not perfect. It's a trial and error process to find what works best for you.
There is no "best" nutrition plan; the best plan is the one you can stick to long-term, gives you sustainable results, and allows for flexibility.
Don't focus too much on your target weight because your weight will change, your body will transform, and you might be happier at a higher weight than you initially thought.
Instead of obsessing over the number on the scale, focus on feeling good and how you look. The scale is just one tool for measuring progress, but it can fluctuate for various reasons.
So, don't get too caught up with it. Also, consider taking progress pictures, measuring yourself, paying attention to your performance, and how your clothes fit.
These are better indicators of progress in fat loss because the scale can't differentiate factors like water retention, inflammation, muscle gain, or needing to empty out your bowels.
It's important to have realistic expectations about fat loss.
Losing 0.5 to 2 pounds per week is considered great progress.
However, it's not sustainable to expect to lose more than that, especially in the long term.
But rather than focusing on a day to day or week to week result, focus on how much you lost at by the end of the month.
Protein and Fiber
The reason protein is considered so important among the three macros - carbs, fats, and proteins - is because it serves a multitude of crucial purposes. Not only does it aid in building and preserving muscle mass, but it also plays a significant role in keeping you satiated and has a positive long-term impact on your metabolism. (Below you can find one of my articles talking about macros more in depth)
https://www.tylerrabin.com/blog/what-the-heck-are-macros
One of the key benefits of consuming adequate protein is its ability to preserve lean muscle mass during weight loss.
When you're in a calorie deficit, your body may turn to its energy stores, including muscle tissue, for fuel.
However, by ensuring you have enough protein in your diet, you can safeguard your lean muscle mass.
This is crucial because muscle tissue is metabolically active, meaning it burns calories even at rest. By retaining your muscle mass, you can potentially boost your metabolism, maintain your strength, and support your overall physical function.
Another advantage of protein is its effect on fat loss. When compared to carbohydrates and fats, protein has a higher thermic effect of food (TEF).
This means that your body expends more energy (burns more calories) to digest and process protein. By increasing your protein intake, you can potentially ramp up the number of calories your body burns while digesting food, thereby aiding your fat loss goals.
Furthermore, protein consumption also plays a role in maintaining your metabolic rate. When you're in a calorie deficit, your metabolism may naturally slow down to some extent.
However, ensuring an adequate intake of protein can help mitigate this effect by preserving lean body mass. As mentioned earlier, muscle tissue is metabolically active and requires energy to be maintained.
By holding onto your muscle mass, you can help prevent a significant drop in your metabolic rate, ultimately supporting your overall metabolic health.
So how much protein should you eat?
If your target goal was 175lb you’re going to take that number and multiply it by .7-1 which will give you how much to eat in grams.
So you’d eat anywhere on the lower end of 122g to 175g of protein daily.
Ideally you’d want to aim more toward the 1g per bodyweight.
Can you go over 175g?
Absolutely but this is just a general range for you to aim for.
Fiber is crucial for health and losing fat. It is often ignored but plays a big role.
Fiber-filled foods make you feel fuller for longer, so you're less likely to overeat.
This helps you control your appetite and stay within your calorie limit to lose fat.
High-fiber options like fruits, veggies, whole grains, and legumes have fewer calories per gram compared to processed and high-fat foods.
This means you can eat more of them without going over your calorie goals, and still feel satisfied.
Fiber also helps with digestion and prevents constipation, which is common during weight loss. A healthy gut microbiome, influenced by fiber, can affect how your body processes food and manages weight.
So how much fiber should you consume?
For women, they should be aiming for no less than 25g daily if under 50 but around 21g for 50 and older.
While for men no less than 38g daily if under 50 while 50 and over should aim for around 30g daily.
Sleep and Stress
Something you’ve maybe never considered into your weight loss journey was how much sleep you’re getting.
We all have heard “I’ll sleep when I’m dead” or maybe “team no sleep,” but what kind of impact is it actually having towards your goals?
Now, we understand that life can sometimes get in the way of a perfect sleep routine. Whether it's because you have kids to take care of, you stayed up late studying or completing that important project at work, or you went out to a late event or party, the list can be endless.
But on a consistent basis, ensuring that you get a good quality sleep of 7-8 hours ideally can greatly contribute to your overall success.
Not getting enough sleep can mess up your weight loss efforts in a few ways.
It messes with your hormones, which can make you super hungry and cravings more intense. You might find it harder to resist unhealthy foods.
Plus, lack of sleep makes it tough to make good decisions, which can throw off your weight loss plans.
Reduced energy expenditure is another consequence of not getting enough sleep.
When you are tired, your body tends to conserve energy, resulting in fewer calories burned throughout the day. This can hinder your weight loss progress.
The lack of sleep can increase stress levels and the production of cortisol, a hormone associated with weight gain which can cause the perfect storm to throw you off course.
High stress and lack of sleep is going to lead to you making bad choices, binge eating and not being consistent with your plan.
Sleep also plays a crucial role in muscle recovery and preservation. During sleep, your muscles repair and rebuild, ensuring that you maintain a healthy muscle mass, which is essential for an efficient metabolism.
To ensure you get better sleep, it is essential to establish a regular sleep schedule, create a comfortable sleep environment, and practice good sleep hygiene habits.
These habits include avoiding caffeine and electronic devices before bed, keeping your bedroom cool and dark, and implementing relaxation techniques such as deep breathing or meditation.
By prioritizing good sleep quality, you can manage hunger more effectively, make better food choices, and stay more physically active, all of which are crucial for successful weight loss and maintaining a calorie deficit.
Investing in a good night's sleep may be the missing piece of the puzzle to help you achieve your goals more effectively.
Increasing your N.E.A.T
N.E.A.T. stands for Non-Exercise Activity Thermogenesis, which represents the calories your body burns through activities that aren't formal exercise, such as walking, fidgeting, and other daily movements.
Increasing your N.E.A.T. can help you burn more calories throughout the day and can be beneficial for weight management and overall health.
In today's modern society, it has become increasingly noticeable that people are adopting sedentary lifestyles, leading to a decrease in physical activity on a daily basis.
With the convenience of having virtually everything delivered right to our doorsteps, the need to venture out and engage in physical tasks has significantly diminished. Moreover, the rapid advancement of technology has captivated our attention, staring at screens for extended periods.
This excessive screen time has wrapped us in a digital cocoon, preventing us from enjoying the outdoors and engaging in physical activities that promote movement.
Sadly, these changes are having a detrimental impact on our metabolic rate, resulting in a significant decline in calorie expenditure.
Regrettably, our bodies are now burning far fewer calories than they are designed to while over consuming highly processed foods and over eating, which can have dire consequences for our overall health and well-being.
So quick ways to increase your N.E.A.T
-walk whenever you have the opportunity even if it’s just pacing around
-Park further way
-take the stairs
-bike for transportation
- stand more
-do your own chores like grocery shopping, cleaning the house, running out for errands, ect
-keep track of your step count and try to aim for no less than 7500 daily but of course you don’t have to start there if you’re not close. Just look to do more than you currently are now and increase overtime
Remember that small, consistent changes can add up over time. The key to increasing N.E.A.T. is to make movement a natural part of your daily routine. It's not about having crazy intense workouts but rather about incorporating more physical activity into your everyday life.
Strength Training
When it comes to achieving your fat loss goals, there's a powerful tool in your fitness arsenal that you shouldn't overlook: strength training.
While many people associate fat loss primarily with cardiovascular exercises like running or cycling, incorporating strength training into your fitness routine can be a game-changer.
It’s a no brainer that building muscle is going to help you burn fat but overall increase the quality of your life.
By strength training you’re not only going to be losing fat but you’re increasing your strength, stability, core strength, bone health, increase in insulin sensitivity, preventing injuries, and so much more.
Lifting weights is going to also make your day to day activities easier for you and make your body just feel better, helping to get rid of those aches and pains.
Losing fat is more than just a number on the scale. Strength training shapes your body by building muscle and burning fat. Even if you don't lose much weight, you'll look leaner and more toned. This change makes you healthier and improves your physique.
Consistency
Achieving success in the journey of fat loss requires a significant emphasis on consistency. To ensure lasting results, it is imperative to establish and maintain consistent behaviors.
This includes adhering to a routine that entails healthy eating habits and regular exercise, ultimately creating a caloric deficit.
By consistently maintaining this energy imbalance, the body can effectively utilize its fat stores and facilitate weight loss.
The reason why most people fail is because they aren’t consistent.
During your fat loss journey you have to understand that you don’t need to be perfect you just need to be at least 80% compliant to obtain results.
So god forbid you have a meal off plan (which is normal and healthy) understand that you didn’t mess anything up.
Remember one meal isn’t going to make you fat just like one meal or workout isn’t going to get you jacked.
This whole weight loss thing doesn’t need to be stressful or overly complicated.
You’re going to mess things up and that’s okay! It’s apart of the process.
Success is not a straight line.
Long as you never quit, you can never fail.
Find a routine that bests works for your life style and that you can stick to. This is the most important thing because we are looking for long term sustainable results and something you’re going to enjoy doing.
I don’t want you to think of this as a diet because it shouldn’t be. You should be focused on eating mainly whole foods while still incorporating the things you enjoy eating but in moderation.
Find the healthy balance of keeping your results but being able to casually have a drink or go out for some food without the guilt.
When it comes to fitness and nutrition it’s more than just about following a plan but understanding what works best for you, the healthy habits you’re building and your relationship around food and exercise.