Fat Loss Explained
My 3 Steps Approach to Fat Loss
If you want to burn unwanted body fat and regain your healthy body weight, this is what you need to do.
It is a simple 3-step process. It’s simple but not easy. It takes dedication and planning, especially at the start. However, once you create a new set of healthy habits, you can enjoy low body fat all year round without the unwanted yo-yo effect.
Let's have a look at the steps you need to take.
First, you need to create a caloric deficit. Only then will your body start using fat for energy.
Your body fat has a few vital roles, but the main one is the storage of energy. In the past, we didn't have long shelf-life food, fridges, and other ways of preserving food. If there was food around, you would eat as much as possible. Then your body would store it as fat, so in the winter, when there was less food available, you could use it for survival.
This mechanism has helped us, humans, survive for thousands of years, but it has become a problem now that food is always around.
So how do you create a calorie deficit?
There are two ways. You can either eat less or exercise more.
From the literature and experience, I know that it’s much easier to create a calorie deficit with a good diet. It works long-term. It’s easier to pass on that doughnut than to cycle for one hour.
Steps two and three:
If you only reduce calories without the next two steps, your body will use both fat (good) and muscles (bad) for energy. We want to force our body to use fat and maintain as much muscle as possible. This is where the next two steps come into play.
Proteins and strength training.
To preserve muscles, we need to eat enough protein and train our muscles.
On average, you need around 2g of protein per kilogram of your ideal body mass. So in my example: I am 92kg, and I want to be 85kg, so I should eat roughly 2 x 85 = 170g of protein every day. The best protein sources are lean meat, fish, dairy, and eggs.
For strength training, I recommend 3 sessions per week, with around 10-15 sets per muscle group.
And that’s it. That’s your gateway to a lean, healthy body.
Leszek