7 min read
One of the most asked question in fitness is, ‘How to lose fat?’. Many think that there’s a magic pill that they can take by which they’ll be able to shred all the fat they have. There are no short-term solutions to long-term situations in life. If you wanna lose fat, you’re gonna have to put in hard work, dedication and sacrifice to achieve that dream physique. However, is there a way by which fat loss is guaranteed, ie if you follow these steps religiously then it’s guaranteed that you’ll lose fat? Yes, there is.
If you follow these steps below then its guaranteed that you’ll lose body fat, no guesswork is here, just a few simple principles. After going through these steps, you’ll realize that fat loss isn’t complicated, it’s simple, but it’s just hard.
I say again, you will not fail if you give it your all and follow these principles, thus the name guaranteed fat loss.
First things first, find out your caloric maintenance level by using this calculator. Choose maintenance as your goal. This will show you how many calories you need to remain just as you currently are.
Remember this gives you the total amount of calories you need in a day, i.e
Calories in (i.e what you eat) minus calories out (i.e calories you burn in a day) = Calorie maintenance level.
If you want to lose fat, then you must maintain a caloric Deficit. So, now choose fat loss as the goal in this calculator. And track the calories you consume daily. There are several apps that can help you to track the calories you eat and burn as well via working out, like the HealthifyMe app which can be found here.
All the food we eat is built up of macronutrients, which are 3, Protein, carbs and fats. A gram of each contains 4,4 and 9 calories respectively.
By doing this you’ll lose 0.25-1kg weight per week. Why this variance? The more overweight you are, the quicker it will come off. If currently, you’re over 30-40% body-fat then as you start maintaining a caloric deficit, a point will come when your fat loss will get quite slow, at that point, drop another 200-300 calories to make fats loss happen faster.
High Protein diet
High protein will make you crave less food and among the 3 macronutrients, protein is the one that gives you the most filled up feeling in your stomach, which during a low-calorie diet is great.
Digestion of protein actually burns more calories than either carbs or fats. So a high protein diet is a way to go? How much protein exactly? Have at least 1 gram of protein per pound you weigh, and fill up the rest of your calories with fats and carbs.
Most people think cardio burns fat, which isn’t actually the truth. I’ll write a special blog on this later as there’s a lot to talk about. In short, if you wanna burn fat, do high-intensity interval training, or go the best way and perform weight lifting cardio, i.e perform your normal exercise routine with 25-30+ reps per set, with rest of only 30 seconds. This will build muscle along with burning fat.
If all you wanna do is lose weight, just maintain the caloric intake, it won’t matter much about how many meals you take in. Just eat when you’re hungry, keep it simple. Some would say to eat a meal every 4 hours, then some would go the opposite and say do intermittent fasting. I say just keep it simple, these things can help but there won’t be a big noticeable difference.
What to eat?
Whether its junk food or healthy food, a deficit in caloric intake override’s that. However, eating good food makes you feel good. Try eating 20 Oreos in a day and stay under your caloric intake. You just can’t. So eating good food will help you build muscle, be more alert etc, but in terms of simple fat loss, as long as you maintain a caloric deficit, rest won’t matter much.
Sleep is also crucial in terms of losing fat. Remember we don't grow in the gym, we grow outside the gym. In the gym, we rip our muscle sarcomere apart and then provide the rest and nutrition for it to grow back. But how much sleep do we really need?
The book says you need anywhere from 7-9 hours of sleep per day. However, most people can't get this much sleep every day, so is there any other way out?
Yes, and the other way is called consistent sleeping habits. For example, if you sleep for 6 hours every day and maintain this time period for a week or so, your body will adapt to this and begin to complete all the recovery process within this time frame.
There so much hormone activity and repair in our body that goes through when we sleep that this itself requires a separate blog. Right now all you need to know is that you need to get 7-9 hours of sleep. If you can get only 6 or maybe 5, then maintain that regular sleeping pattern.
Bonus point: Track your progress weekly
Remember it won’t happen overnight, this is a marathon, not a sprint. Every week, set a day like Sunday, and measure yourself 1st thing in the morning before eating anything. Take pictures and measurements and you’ll stay motivated this way.
Notice I didn’t mention any fat loss supplements up there. Because you don’t need them. Don’t rely on a pill, do everything naturally so that when you do lose all that fat, it doesn’t come back again. If you’re talking a pill, you’re only as good as the pill is. When you stop taking it, your fat loss will get really slow or it might even stop. Earn it, the hard way, so that when you achieve your goal, you have it for years to come. And in case later you get off your diet by a lot or start excessive partying or something and get fat again, you’ll know what steps you need to follow to shred that fat way again.
These steps when followed correctly will guarantee you fat loss. Just try these for a single week, you’ll know what I mean.
Thanks a lot for your time.