Friday, March 17, 2017

Fat loss 101

Fat loss is always on the agenda. No matter who I am talking to, I hear it time and time again that the main goal is to lose weight. However, weight loss and fat loss are not created equal. With that being said, low calorie diets can ruin your metabolism and do more harm than good.
First off, in order to lose weight, you need to know what it takes to get there. Some of the common grounds for weight loss are as putting in the training and cardio to manage your weight loss. Nutrition is your foundation for weight loss and you need to understand that nothing will move forward without your nutrition in tack. So before we start manipulating your nutrition, lets work on what we have right now. Making a huge calorie drop might not be the answer that you need for your weight loss goals. Sounds confusing, right? I would always suggest tracking your food for 3-5 days. This helps you or your coach understand what you are eating, how much, and at what macro/ calorie level your at currently.
Below is a list of what you might see with your eating patterns:
1 – You are eating too much
2 – You are eating an appropriate number of calories for fat loss
3 – You are eating too few calories and risking becoming metabolically adapted.
There are 3 factors that will help with weight and fat loss. Calorie restriction, resistance training, and physical activity.
So if you are eating too much or if you are in a surplus, move more and eat less. An easy way to start is to reduce your intake by 10-20% depending on the degree of your cut.
If you are eating enough for fat loss, but still not seeing changes, there are a few tweaks you can do to you diet.
-Do more HIIT training and functional total body workouts
-Eat a diet slightly higher in protein.
-Ensure your macros are supporting your goals
-Eat according to the activity you are doing. If you are doing strength work, your carb intake should be lower as compared to a high volume training session.
Your macro composition is what will improve your physique or your training performance. Speaking of the last topic which is eating too little and working out too much. Our body is a machine and the mode of survival to a large degree is holding onto body fat and a REDUCTION in metabolic rate. At this point losing weight is not really the proper step and we need to focus on improving your health which means resorting metabolic function.
Ultimately after a reverse diet is the point where you increase your calories to support fat loss. Not only will you feel better, perform better, and recover better, you now have room for a calorie deficit.
Eating less is not always the right answer. Losing weight doesn't mean you lost fat. You should really think abut long term effects of crash diets and yo-yo fads that don't support your metabolism long term.

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