3 Keys to Fat Loss
As a result of the COVID-19 shutdowns, we are all spending more time at home. If fat loss is a goal of yours, this might be a great time for you to focus your efforts. There’s less temptation to stop for takeout on your way home, and you likely have more time to meal prep and portion out your food. This isn’t true for everyone, so if fat loss is not a priority because of other stressors, that’s okay too. When the time is right, here are 3 factors for you to focus on.
Key #1: Calorie Deficit
Weight loss does not occur without a calorie deficit. If you take one piece of information away from my post let it be this: If you are not losing weight, you are by definition NOT in a calorie deficit.
What is a calorie deficit?
A calorie deficit is when the energy we take in through food is less than the energy we expend throughout the day (energy in < energy out.) If body fat is stored energy, it can be used as a fuel source in the absence of other fuel sources. By creating a calorie deficit, we create an environment where fat must be used as a fuel source which leads to weight loss. Here are the components necessary to consider in order to create a calorie deficit.
Tip: Using an app to track your meals can help you learn how many calories are in common foods.
Energy In:
-Carbohydrate (4 calories per gram)
-Fat (9 calories per gram)
-Protein (4 calories per gram)
-Alcohol (7 calories per gram)
Energy Out:
-Basal metabolic rate (BMR)
-Thermic effect of feeding (TEF)
-Non-Exercise Activity Thermogenesis
-Exercise-Activity Thermogenesis
Quick Definitions:
BMR: Energy expenditure associated with the maintenance of major bodily functions. Makes up 60-75% of total daily energy expenditure.
TEF: Increase in energy expenditure after a meal. Roughly 10% total daily energy expenditure.
NEAT: Energy expenditure due to non-exercise movement throughout the day. Taking the stairs, walking, cooking, household chores, etc. ~15% daily energy expenditure
EAT: Energy expenditure due to physical exercise. ~5% of total daily energy expenditure.
Photo taken from: https://www.fitneass.com/lose-fat-and-gain-muscle/
The Bottom Line
In order to create long-term weight loss success a calorie deficit is non-negotiable; however, the way you create that deficit is negotiable. I suggest aiming for a weekly calorie deficit instead of a daily deficit. This affords you some wiggle room for special events, inconsistent days, and mental breaks from dieting.
Key #2: Adherence
Adhere (v): to give support or maintain loyalty
Whatever nutrition and exercise plan you put in place to reach your goal, you must stay loyal in order to achieve long-term success. Here are 4 tips to increase adherence to your plan.
Tip #1: Create a realistic plan
It’s probably not a great long-term success strategy for a pasta lover to avoid their favorite food for the rest of their life. Likewise, if the last time you woke up before 8am was high school, 6am workouts likely won’t last beyond a month or two. Know who you are and play into your strengths instead of trying to eliminate your weaknesses.
Tip #2: Build relationships
Potential relationships to help keep you on track can be formed with:
-A personal trainer
-A workout partner
-A meal prep buddy
-Other members of the gym
-Gym Staff
-A grocery shopping buddy
It’s not you versus the world when it comes to reaching your goals; a lot of people want to see you succeed. Forming new relationships is a great way to increase both of your chances at success.
Tip #3: Find a workout plan you enjoy
There are several different types of training:
-Low intensity steady state (LISS)
-High intensity interval training (HIIT)
-Circuit training
-Bodyweight training
-Strength training
-Hypertrophy training
Following an exercise program has been shown to increase adherence to a nutrition program. If you haven’t found a workout style you enjoy, keep trying new ones. I don’t recommend ignoring the stuff you don’t like entirely, as having the discipline to train what we need to improve is necessary. However, it’s important to note that exercise only accounts for roughly ~5% of daily caloric expenditure. This means the style we choose doesn’t make or break our diet efforts, rather supports and enhances them.
Tip #4: Develop ownership and independence
You are responsible for your own outcomes, so educating yourself on how to take care of your body is critical. Whether you learn by hiring a personal trainer, reading books, or watching videos does not matter. This information will pay dividends the rest of your life, learn it once and reap the benefits forever.
Key #3: Resiliency
Resilience (n): the capacity to recover quickly from difficulties.
There are an infinite number of obstacles that will throw you off your fitness game. You are strong, resilient, and will find solutions to these puzzles as they appear. If you master the ability to minimize damages and overcome obstacles your success is inevitable. You don’t need to be unmovable, just unbreakable.