5 Rules for Successful Fat Loss

If you read a lot of things online, fat loss can seem like a confusing, often complicated, difficult mountain to climb. This is not the case and following a few key principles can get you much closer to your goals of a leaner, healthier physique.

1, Are you in an energy deficit?

When it comes to losing body fat, one of the key principles that many people focus on is creating an energy deficit. An energy deficit occurs when an individual consumes fewer calories than the body expends over a period of time. This deficit results in the body turning to stored energy, primarily fat, to make up for the shortfall. While the concept of being in an energy deficit may sound simple, its importance cannot be overstated when it comes to achieving fat loss goals.

For anyone looking to shed excess body fat, being in an energy deficit is absolutely crucial. At its core, fat loss is a process that boils down to energy balance, calories in versus calories out. To lose weight, including body fat, one must consistently consume fewer calories than the body needs to maintain its current weight. This creates a calorie deficit, prompting the body to tap into fat stores for energy, leading to a reduction in overall body fat.

Achieving and maintaining an energy deficit is essential for fat loss because of the fundamental principles of thermodynamics. Simply put, weight loss cannot occur without an energy deficit. The body must burn more calories than it takes in to prompt the breakdown of fat stores. Therefore, those looking to lose body fat must focus on creating a sustainable energy deficit through a combination of diet and exercise.

Creating an energy deficit through diet involves consuming fewer calories than the body needs for basic functions and daily activities. This typically requires individuals to pay close attention to portion sizes, food choices, and overall caloric intake. 

Most people are terrible at estimating their calorie intake, most under-reporting how much they are eating. In order for optimal results, you must be accurate and be accurate for a consistent amount of time. I recommend using app’s such as MyFitnessPal to assist in this tracking.

The deficit trend you create over a week is far more important than what's going on daily. It's a common trap that people do well with compliance for 5 days of the week and then completely blow the deficit they have created by overeating at the week (through both food and alcohol intake).

Additionally, as you lose weight, the energy required to carry your body around, in addition to some slowing of the metabolism, means that as the diet progresses you will need to gradually adjust your intake downwards in order to maintain the deficit. This is a common trap people fall into. Eventually, you will stall in your fat loss if this isn’t slowly adjusted. 

In addition to managing caloric intake, incorporating exercise into a fat loss regimen can help amplify the effects of being in an energy deficit. Physical activity not only burns calories but also boosts metabolism, making it easier to maintain a calorie deficit over time. Incorporating a combination of cardiovascular exercise, strength training, and flexibility work can help individuals maximize fat loss while preserving muscle mass. 

This being said, I caution trying to rely on exercise alone to create an energy deficit. It's far easier to consume calories than it is to burn them off.

2, Are you eating enough protein?

Protein intake is crucial when on a fat-loss diet for several reasons. Firstly, protein helps in preserving lean muscle mass while losing fat. When consuming fewer calories to promote fat loss, there is a risk of losing muscle mass along with fat. Adequate protein intake can help mitigate this loss by providing the necessary building blocks for muscle maintenance.

Secondly, protein has a high thermic effect, meaning that the body expends more energy to digest and metabolize protein compared to fats and carbohydrates. This increased calorie expenditure can support the overall goal of a calorie deficit for fat loss.

Additionally, protein is highly satiating, which can help control hunger and cravings while on a reduced-calorie diet. By feeling full and satisfied, individuals are less likely to overeat or snack on high-calorie foods, thus supporting their fat-loss efforts.

Overall, prioritizing protein intake while on a fat-loss diet can help preserve muscle mass, boost metabolism, and control appetite, all of which are beneficial for achieving and maintaining a healthy weight.

For my fat-loss clients, I recommend between 2-3 grams of protein per kilogram of body-weight. Generally the leaner you are, the higher the ratio of protein you will need.

3, Are you eating enough fiber?

Fiber plays a crucial role in a fat loss diet due to several reasons. Firstly, fiber-rich foods such as fruits, vegetables, whole grains, and legumes help with satiety, keeping you feeling full for longer periods. This can aid in reducing overall calorie intake, which is essential for weight loss.

Additionally, fiber regulates digestion and helps maintain a healthy gut microbiome. A healthy gut is linked to better metabolism and overall health. By promoting regular bowel movements, fiber assists in the removal of waste and toxins from the body, preventing bloating and promoting nutrient absorption.

When focusing on fat loss, it is important to choose high-fiber foods as they are typically lower in calories and higher in nutritional value. These foods can help control blood sugar levels, reduce cholesterol, and decrease the risk of chronic diseases such as heart disease and diabetes.

Incorporating an adequate amount of fiber into a fat-loss diet is essential not only for weight management but also for overall health and well-being. Aim to include a variety of fiber sources in your meals to reap the benefits of this essential nutrient.

The exception to this rule is people with serious digestive issues, such as SIBO, food allergies and IBS. For these people, a period of reduced fiber intake may be beneficial to help reduce irritation of the gut lining. This may be why some people seem to do well on Carnivore type diets for a period of time, although personally I don’t see this is as a long term solution.

Fermented foods are a valuable source of bacteria to help boost gut health and help your body optimize the use of fiber. 

4, Is the energy deficit you are creating sustainable over a longer period of time?

Creating an energy deficit that is not too large is important for sustainable fat loss over a longer period of time. A moderate energy deficit allows the body to gradually tap into its fat stores while still maintaining muscle mass. 

If the deficit is excessively large, the body may resort to breaking down muscle for energy, slowing down the metabolism (although much less than most people think), and making long-term fat loss more challenging. 

The more common flaw with an extreme deficit here is compliance. If the deficit is too great, the person will be too hungry and ultimately not be able to stick to the plan, often resorting to binge-eating when the hunger gets too much. This can lead to a cycle of starving & binging and their relationship with food can be negatively impacted greatly. 

Additionally, an overly aggressive deficit can lead to nutrient deficiencies, muscle loss, fatigue, and other negative health effects. Striking a balance with a modest energy deficit through a combination of calorie restriction and physical activity is crucial for achieving sustainable fat loss without compromising overall health and well-being.

The leaner you are at your starting point, the smaller your fat loss target should be. Someone who is very overweight may be able to lose a kilo per week, someone already pretty lean may need to target not to lose more than a kilo per month. 

Fat-loss also isn’t always a linear process. Body-weight can swing a bit from day to day depending on hydration, sodium intake, glycogen levels, the content of your gut (whether you’ve had a poo) and your hormone levels (especially reverent in regard to a woman’s monthly cycle). 

It’s best to just weigh yourself daily first thing in the morning and track a trend over a longer period of time (a bit like a stock market investment) rather than worrying about the day to day 'price'. Look at whats going on week after week and month after month. 

As mentioned above, your calorie intake may need to be adjusted as the diet progresses, and you weight less in order to maintain a deficit. 

Are you sleeping enough for fat loss?

Sleep is crucial for optimal fat loss due to its impact on various physiological processes in the body. Lack of sleep can disrupt hormones that regulate hunger, leading to increased appetite and cravings for unhealthy, high-calorie foods. Additionally, inadequate sleep can negatively affect metabolism, causing the body to burn fewer calories at rest

Poor sleep quality is also linked to higher stress levels, which can further contribute to weight gain and hinder fat-loss efforts. Poor sleep will also negatively affect your exercise performance, which will further contribute to hindering your results. 

To optimize fat loss, prioritize getting the recommended 7-9 hours of quality sleep each night to support overall health and facilitate weight loss.

How to lose body fat

The Best Way to Lose Body Fat: Calorie Deficit

Losing body fat is a common goal for many individuals seeking to improve their health and appearance. One of the most effective and proven methods for achieving this goal is through a calorie deficit. By consuming fewer calories than your body requires, you can prompt it to utilize stored fat for energy, leading to a reduction in body fat over time. In this article, we will explore the best ways to create a calorie deficit and optimize fat loss.

Understanding Calorie Deficit

Before delving into the methods for creating a calorie deficit, it's essential to understand what it means. Simply put, a calorie deficit occurs when you consume fewer calories than your body expends. This imbalance prompts your body to tap into its fat stores to make up for the energy shortfall, thereby leading to fat loss over time.

Establishing Your Caloric Needs

To create a calorie deficit, you first need to determine your daily caloric needs. This can be done using various methods, such as calculating your Basal Metabolic Rate (BMR) and factoring in your activity level using the Harris-Benedict equation or using online calculators. Once you have an estimate of your daily energy expenditure, you can adjust your calorie intake to create a deficit.

Harris-Benedict Calculator (Basal Metabolic Rate)

Setting the Right Deficit

When it comes to setting a calorie deficit, it's crucial to strike a balance. While creating a significant deficit may seem like a quick way to lose fat, excessively restricting calories can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. Generally, a moderate deficit of 500-750 calories per day is recommended, which can lead to a sustainable and healthy rate of fat loss.

Now bear in mind, the above calculation is the best scientific guess. There will be some variability from person to person. Treat it as a starting point number which can be adjusted as needed to create the desired speed of fat loss.

If you are not losing fat on the deficit you have created, you are not in a deficit. This is either because you are not tracking your food intake accurately or the calculation has overshot what your calorie needs are. The key thing here is to be honest and pragmatic in your approach

Prioritize Nutrient-Dense Foods

While reducing calories is essential for fat loss, it's equally important to focus on the quality of the calories you consume. Prioritize nutrient-dense foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. These foods provide essential nutrients, promote satiety, and support overall health during the fat-loss process. 

A large high protein salad is going to keep you feeling much more full and satiated than a packet of crisps for the same amount of calories. The two most important allies in creating the feeling of fullness for longer are protein and fibre.

Embrace Macro Balance

In addition to overall calories, paying attention to your macronutrient intake is crucial for optimizing fat loss and preserving muscle mass. Adequate PROTEIN intake is especially vital, as it supports muscle retention and boosts metabolism. Aim to consume a balance of protein, carbohydrates, and fats to support your body's needs while in a calorie deficit. This is an area to focus on first. Make sure you are hitting your protein goal and then get the other ducks in order. I have found setting a protein goal of 2-2.5 grams per kilo of body weight delivered the best results. For some hard-training athletes, I would even recommend up to 3 grams.

Now there are going to be people who will argue it's not about calories but about hormones, and it's more important about what you eat rather than how much. There are some truths about the importance of the quality of food you eat. 

There is an additional factor sometimes which is the health of someone's gut. A gross imbalance of the gut flora can cause big problems with how you digest food, which foods you may be sensitive to and might contribute to driving certain conditions of autoimmunity. In these circumstances, the expertise of a functional medicine practioner or other specialist in this field may be required before an efficient fat loss journey can be undertaken. 

The type of approach in regard to which foods work best varies a bit from person to person too. Some people do better on more carbohydrates, some thrive on a higher fat intake. 

Some people do well on 3–4 meals a day, others get a lot out of time restricted eating fasting protocols that involve only 1 or 2 meals per day. 

There are some genetic components to this which can give some clues. Also, when a person is at a higher level of body fat there might be some degree of hormonal dysfunction such as insulin resistance that might favor more of a lower carbohydrate approach until the body fat levels are reduced. This is quite a deep subject and is beyond the scope of this article. 

However, in studies when conditions are tightly controlled and calories are matched, it's the deficit that overall is most important for fat loss. So, for everyday person, the consistency creating this calorie deficit is what should be focused on. 

Incorporate Strength Training

While diet plays a significant role in fat loss, incorporating regular exercise, particularly strength training, can amplify results and help preserve lean muscle mass. Muscle tissue is metabolically active, meaning it burns calories even at rest. By engaging in resistance training, you can retain and build muscle, which in turn supports a healthy metabolism and enhances the fat loss process.

Monitor Progress and Adjust

As you embark on your fat loss journey with a calorie deficit, it's crucial to monitor your progress and make adjustments as needed. Keep track of your body weight, measurements, and how you feel both physically and mentally. If progress stalls, consider adjusting your calorie intake or exercise regimen to continue moving towards your fat loss goals.

Practice Patience and Consistency

Finally, it's essential to emphasize the importance of patience and consistency when pursuing fat loss through a calorie deficit. Sustainable fat loss takes time, and it's essential to approach the process with a long-term perspective. Consistently adhering to a moderate calorie deficit, balanced nutrition, and regular exercise will yield the best results and support overall well-being.

There are a myriad of phrases about patience that I could quote, but what they all effectively say is that nothing good is built quickly. You should be wary of anyone trying to sell you quick and easy solutions. 

In conclusion, creating a calorie deficit is a powerful strategy for achieving fat loss. By understanding your caloric needs, setting an appropriate deficit, prioritizing nutrient-dense foods, incorporating exercise, and maintaining consistency, you can effectively lose body fat while preserving muscle and promoting overall health. Remember, fat loss is a journey that requires dedication, but the results are well worth the effort.

The Hierarchy Of Fat Loss

Type in how to loose fat into a search engine and you’ll get a flood of articles telling you different 100 different things.

Most go out on massive tangents, either trying to sell you some magical fat loss product focusing on minute things that probably won’t help fat loss at all unless you first have the fundamentals in place.

Here are 3 key fundamentals to stick to-

1, The Energy Balance Equation And Creating A Calorie Deficit

At the most basic level we have the 1st rule of thermodynamics. Energy cannot be created or destroyed so it has to be accounted for.

In order to loose fat you must be expending more energy than you are intaking.

but the insulin’s brah!?!….

A word on Insulin

Now there are people out there who claim that this law doesn’t apply and that its all about keeping your insulin levels low. These same people a lot of the time with also be promoting the idea that the solution to your fat loss woe’s is in a pill or powders to help control your insulin levels. Beware these snake oil salesmen!

Now It is true that when someone does get to a certain level of obesity that they might experience some insulin resistance. Obese people often develop pre diabetic symptoms and eventually type 2 diabetes. Research has shown is that type 2 diabetes can often be reversed by loosing a lot of weight.

For someone who is obese, a lower carbohydrate approach may well be the best initial approach to loosing fat. Swapping out processed heavily calorie ladened foods for more whole-food options is a simple way to quickly cut back on calories. As average chocolate bar contains around 200-250 kcal compared to a piece of fruit that typically is 80-100 kcal.

I do not recommend one type of diet, the best diet is one that you can stick to for a prolonged period of time. Consistency is what really counts.

A common pitfall is underestimating the amount of calories you are consuming. Type 2 diabetes of not, if you put someone in a completely controlled environment and ensure they are in a deficit they absolutely will loose weight.

 Protein needs are increased during a diet in order to help protect lean body mass and increased fibre has been shown to help keep the feeling of hunger at bay. So the age old advise on eating your meat-fish & greens is a good foundation to build upon.

In order to create a calorie deficit you can do this via changes to your diet and also increases in activity to expend more daily calories.

If you want to exercise for the sake of burning calories I’d recommend choosing something steady state with minimal movement complexity. Brisk walking, cycling or a cross-trainer are good options.

The energy cost of pure strength training is largely overestimated and that it also requires an extra level of movement complexity. In my opinion weight training under fatigue whilst trying to keep your heart rate up is a quick recipe for injuring yourself. The cost to risk ration is too great, it’s too easy for form to start breaking down.

This is a nice segue onto the reason it is however important to still strength train whilst loosing weight-

2, Strength Training To Preserve Lean Mass, Not Burn Calories

One of the issues when creating a calorie deficit is that your body doesn’t just discriminate to only burning off body fat. It will also start to break down muscle mass and bone density over time unless you give it a reason not to. Lean body mass is an important factor in how many calories your body burns at rest.

The common quagmire I see repeated dieters get into goes something like this-

The dieter creates a calorie deficit and looses some weight, but because strength training wasn’t incorporated concurrently a proportion of the weight they lost was lean body mass. After a time they resume their eating and steadily put the weight back on but this time with less lean body mass.

This repeats for several cycles and eventually you get a person who has high body fat, very low lean body mass and thus a much lower energy requirement to maintain their weight. They literally can end up being able to put on body fat on the amount of calories that a few years ago would have simply maintained their weight.

Does this sound familiar to you?

Don’t despair, there is a way to counter act this!

This is where the role of strength training comes in. Strength training gives your body a signal to hold onto lean body mass even when in a calorie deficit.

Calorie deficit + Strength training = Greater proportion of fat loss

I’d recommend 3-4 strength training sessions a week when in a calorie deficit to optimise your results For a complete beginner I’d recommend to start with 2 and gradually increase as you become accustomed to it.

3, Better Sleep, Better Fat Loss

Better sleep helps you loose more fat

In a study, 2 groups of people were put on a calorie deficit. One group in addition to this had restricted sleep. Both groups on average lost a similar amount of weight. However, for the participants who got only 5 1/2 hours sleep the amount of fat mass relative to lean body mass was significantly reduced (1.3 pounds of fat and 5.3 pounds of fat-free mass) compared to the group who got 8 1/2 hours sleep (3.1 pounds of fat and 3.3 pounds of fat-free body mass).

In addition to this the sleep restricted group had increased levels of hunger as their Ghrelin levels (‘hunger hormone’) increased.

It is well known that when we are sleep deprived we often get more cravings for foods, most commonly something sweet. This is a potential landmine when it comes to sticking to a diet if you are hungry and craving sweet things all the time.

Wrap Up

Focus on these three key areas first before considering further optimisation of what you are doing, anything else is just a waste of time and money.

How To Have A Good Workout- 4 Tips

Going to the gym is an time investment in improving your body, make sure you get the best return from your investment. Here are 4 simple tips on optimising your gym sessions-

1, Progressive Overload

If you want to change how your body looks you have to give it a reason to. Adaptions to training are simply a response by your body to being exposed to a ‘stress’ and then adjusting structurally (muscles, tendons, ligaments, bones), neurologically and chemically (energy systems) to better be able to handle this stress the next time.

Over time it’s essential to gradually push forwards to get stronger. If you are lifting the same weights that you did 3 years ago you’ll likely look the same.

On this theme it’s also important to stick to a particular set of exercises for some time in order to give yourself time to improve. Changing your programme too frequently doesn’t allow this to happen.

Generally I’d recommend to stick to a particular programme for at least 6-8 weeks. For more advanced lifters with several years of lifting experience sticking to the same exercises but adjusting the sets, reps & tempo after 2- 4 weeks can be sometimes be a strategy to promote continued progress. 

2, Good form, good form Dammit!

What good is a gym programme if you find yourself injured several times a year? Progress takes time and injuries can set you back weeks and even months. Unfortunately we loose gains we make in the gym faser than we create them.

Exercises have been created in mind to work a muscle through a full range of motion in order to maximise the adaptive response. For the majority of people using a full range of motion is your best strategy for safe & effective training. 

Using a partial range of motion can be useful for certain specific situations such as in Powerlifting & Strongman or if your sport has a particular demand to be strong in a narrow range of motion. Specialisation training to help get through sticking points.

However for most of the gym population its doing nothing more than stoking your ego and possibly increasing your risk of injury.

An additional benefit to using a full range of motion is the exercise is in itself a ‘loaded stretch’ so over time using a full range of motion can help to ‘unstick’ some areas that might otherwise feel tight. 

https://www.ncbi.nlm.nih.gov/pubmed/23629583/

3, Emphasise Compound Movements First

Exercises such as the Squats, Deadlifts, Lunges, Chin/Pull-Up’s, Dips, Presses and Rows should be your bread & butter movements you spend the most time on when exercising. These types of exercises active the maximal amount of muscles.

Focusing your energy progressing from shoulder pressing overhead 30KG’s to 50KG’s is going to do much more for your shoulder development then performing 3 sets each of a front raises, side raises and rear deltoid raises with a 4kg’s weight. 

Similarly improving on being able to perform 3 Chin-up’s & Dips to being able to do 9 is going to do way more for your arm development than performing 8 different exercises for your biceps and triceps.

No don’t get me wrong there’s nothing wrong with adding some supplementary direct arm, shoulder or glute work but only after doing the basics compound lifts first.

4, Set A Time Limit

Following on the previous recommendation you should set a time limit to the amount of time you spend on any given training session.

45-60 minutes maximum per session 3-4 x per week is optimal for most people. Whilst gym sessions can be longer some some spots specific purposes, I.E. when training some involving a lot technique like olympic lifting or requiring longer rest periods for maximum strength training & powerlifting this isn’t appropriate for most people.

I recommend to set strict rest intervals between your exercises and use either something like an old digital Casio watch or a dedicated timer so that you avoid the temptation of getting distracted by your phone. I am of the belief that Tinder has done much to ruin peoples gains over the years!

Get in, primarily focus on progressing on the big compound movements first and then leave. It’s a spiral diminishing returns to spend any more time than this.

Ultimately the gym should be a tool to help enhance your experience of life outside of the gym and should not be the sole focus of your spare time.