When someone is trying to lose fat there are a number of things that they have to focus on to reach success. Everything that you need to do for fat loss success fall under three broad categories: Nutrition,Training and Mindset. Here are a few tips to help put you on the right path for fat loss success.
1. Focus On A Caloric Deficit
The most important thing that you have to focus on for losing fat is creating a caloric deficit. There are a number of other important factors that come into play and cannot be ignored, but you need to burn more calories than you consume to lose body fat. If you fail to adhere to this rule nothing else that you do will make you get lean.
2. Small Frequent Meals Work, But It’s Not Mandatory
Eating 5-6 meals per day is a recommended meal plan strategy in many fitness circles for both fat loss and muscle building. There are a few proven benefits attributed to this meal scheduling. However, if eating 5-6 meals per day doesn’t fit your personal preference, lifestyle, and eating abilities, then a lower meal frequency like 3 meals per day can work just fine as long as you are consuming the required amount of calories and macronutrients that you need.
3. Lifting Weights Is Important
Many people already know the importance of lifting weights for getting lean, but not everyone is doing it due to the misperception that it’s only for bodybuilding. Both men and women will benefit by including some form of strength training in their fat loss program. The benefits of kifting weights in a fat loss program include muscle preservation, strength gains, and health improvement. Getting big and bulky from weight training cannot happen easily especially when your nutrition is aimed at fat loss.
4. Plan Cardio To Fit Your Goals And Circumstances
All types of cardio exercises will produce fat loss results to a certain degree because all it takes to burn calories is being physically active. However, the effectiveness of cardio is determined by the intensity of the workout. There is a large gap in the results produced by low-intensity cardio and high-intensity cardio. Common sense would tell you that a much greater amount of calories will be burned from 5 minutes of fast running than 5 minutes of slow walking.
But when it comes to designing a cardio training plan to lose fat the right way it should be done is in accordance with your goals, preferences, time schedule and fitness level. Some people may want maximum efficiency from their cardio workout and are able to do high-intensity cardio to make this happen. On the other hand, some people may need to settle for low to moderate intensity cardio due to their fitness level and physical capabilities.
5. Consume Sufficient Protein
Increasing protein intake is a nutrition requirement that comes close behind a caloric deficit for getting lean. Why is protein so important? One, protein is crucial for maintaining and building muscle. By simply eating sufficient protein and following a suitable weight training program you will reduce body fat and ensure maintenance of all your valuable muscles. Protein also helps reduce appetite, helping you to avoid overeating. Finally, protein has a high thermic effect which means the body utilizes a lot more calories to digest protein than carbohydrate and fat.
6. Calorie Cycling Has Important Benefits
Cycling calorie intake at high and low levels on different days or periods has multiple benefits for success with losing fat the right way. Instead of staying at the required deficit level all the time, you’ll periodically go up to your calorie maintenance level for refeeding. This strategy produces a few positive results such as preventing metabolism slowdown, helping with muscle maintenance and making it easier for the user to comply with the diet long term.
7. Experiment With Low Carb
Specific body type affects people’s tolerance for carbohydrates, but it has been proven that when your goal is losing fat you may get good results from lowering your carb intake to a certain level. However, if you are following an intense workout program you’ll need enough carbs to get the required energy to perform your workout. So the idea is to adjust your carb intake at the level that fit you best to lose fat at your desired rate.
8. Keep Fat Intake Low And Healthy
Consuming a certain amount of healthy fats is important for losing fat the right way. Make sure to include some of the polyunsaturated and monounsaturated fats in your nutrition plan. But keep in mind that even healthy fats have a high-caloric content (twice times the amount of protein and carb) so consuming too much fat will make it very easy to skyrocket your calorie intake.
9. Track Body Fat Percentage
When trying to get lean your aim should be to maintain muscles and lose fat, not just lose weight. That’s one of the reasons you should not just follow the scale to see how lighter you are getting. Body fat percentage is a better method to track your progress for body composition improvement.
10. Calculate Your TDEE
Your TDEE (total daily energy expenditure) is the average amount of calories you’ll consume per day to maintain your body weight. Calculating your TDEE is one of the first and foremost things you have to do to when trying to change or manage body weight and body composition. Once you know your TDEE you’ll be able to set the amount of calories you need to eat at a deficit to ensure weight loss.
11. Track Your Calories And Macronutients
When you are newly starting out to lose fat it’s crucial to track everything that you are eating and drinking. Many try to guesstimate their caloric and macronutrient intake and fail to get any results because they are not hitting their required calories to lose fat and not getting the right balance of protein, carb, and fat.
It’s not a difficult task to track your nutrition for losing fat. Simply get access to a good food database such as Calorie King or MyFitnessPal. Then use it to weigh and measure your foods with measuring items such as scales, measuring cups and spoons. Over a period of time when you develop the habit of nutrition tracking and learn more about foods nutritional properties, you may be able to intuitively meet your nutrition needs by simply looking at food portions without measuring or weighing.
12. Reduce Calorie Intake Gradually
There are different levels of calorie deficits such as small, moderate or extreme. A few factors will determine the right deficit level for you such as your starting body fat level and ability to comply with the diet. It’s recommended to start with a small to a moderate deficit when cutting calories, then let your results dictate further action.
13. Drink Lots Of Water
Water is vital for health and keeping us alive, but it’s also important for losing weight the healthy way. Drinking water regularly will help you maintain your calorie deficit at the required level. Truth is, when excessive hunger kicks in, tempting you to overeat, drinking some water may be all you need to take the feeling of hunger away. You should always drink water instead of calorie drinks for quenching your thirst, preventing additional calories and unhealthy substances entering your body.
14. Focus On Lifestyle Change, Not Quick Fix Plans
If your aim is to lose fat and keep it off, it’s important that you focus on making permanent lifestyle changes with regards to diet and exercise. Using a program designed only for a quick fix or temporary weight loss would make it more difficult to stay lean. It’s much better to start off with a good program that you can continue to use for managing body composition for optimal leanness.
15. Make Use Of Good Books Or Programs For Fat Loss
If you think that you already know enough about losing fat because you’ve read many website articles, active on forums and listening to word-of-mouth information you’ll be pleasantly surprised if you read good fitness books.
Losing fat is based on the simple principle of calories in vs calories out, but fat loss is a broad subject with many internal topics and different approaches that can be used. Not all programs or books for losing fat are worthy, but there are some very good informational products that would be invaluable resources to help you reach maximum fat loss success.
image credit: source