Struggling to lose fat? Or planning to achieve a fit and fat-free body but don’t know the first step to take?
Losing body fat is more like a part of discipline and consistency.
Imagine a bucket filled with water. It’s like your body fat. If you keep taking out a mug of water from it without putting more water in it, you will lose fat. If you pour more water in the bucket, as compared to taking it out, you will gain more fat. If you pour an equivalent amount of water into the bucket and take the same amount of water from the bucket, you’ll stay at the same level of body fat.
From calorie tracking to calorie deficit, cardio, weightlifting, and lifestyle management, there are a lot of activities that one needs to learn to lose fat. But don’t worry, that’s not as complex a task as it may sound.
In this guide, we will simply break down every single piece of information that you must know to lose body fat more efficiently. So, make sure to glue yourself to this blog until the end. You will surely learn many new things that will ease your fat loss journey.
A). Know Your Maintenance Calories
Before you begin your fat loss journey, knowing your maintenance calories is very important.
If you’re eating the maintenance calories, you will neither lose nor gain weight. You will stay consistent with your body weight.
Now, if you want to lose fat, you can set a daily calorie intake target of less than 300-500 calories less than the maintenance calories. For example, if your maintenance calories are 2500, then if you eat 2000 calories a day, your body will start burning fat. If you continue to eat 2500 calories a day, then you’ll stay consistent with your body weight, and if you eat more than the maintenance calories, then you’ll start putting on extra weight.
Knowing how much and the maximum you can eat per day to lose fat will help you to create a sustainable and effective plan for reaching your goals.
Apart from knowing the maintenance calorie and following a calorie deficit plan, understand this equation:
Fat loss = Calorie intake < Calorie expenditure
It means you have to burn more calories rather than consuming them.
To calculate your maintenance calories:
Step 1. Calculate Your Basal Metabolic Rate (BMR)
Men:
BMR = (10×weight in kg) + (6.25×height in cm) − (5×age in years) + 5
Women:
BMR = (10×weight in kg)+(6.25×height in cm)−(5×age in years)−161
For example, if a male adult is aged 25, weighs 90 kgs, and height 180 cm, then his BMR would be = (10×90) + (6.25×180) − (5×25) + 5 = 1905.
Step 2. Calculate Total Daily Energy Expenditure (TDEE)
After you have calculated your BMR, it’s time to calculate your total daily calorie expenditure, which is also known as maintenance calories.
To do this, multiply your BMR by the corresponding activity factor:
- Sedentary (little/no exercise): 1.2
- Lightly active (light exercise/sports 1–3 days/week): 1.375
- Moderately active (moderate exercise 3–5 days/week): 1.55
- Very active (hard exercise 6–7 days/week): 1.725
- Extra active (physical job + hard training): 1.9
This will give you your maintenance calories. For example, if your BMR was 1905, and you’re moderately active, then your maintenance calories are: 1905 X 1.55 = 2952.75 kcal.
Now, to reduce body fat, cut down 300-400 calories. Like in the above example, if your maintenance calories are around 3000 kcal, then you should aim to consume under 2500-2600 calories on a daily basis.
B). Do Both Cardio & Weightlifting
Once you have cut down the extra calories from your diet and are now following the calorie-deficient diet, it’s time to burn extra calories through cardio and weightlifting.
Remember to do both cardio and weightlifting. Only cardio won’t help you burn fat efficiently. The more muscle you build, the more fat your body will burn on its own.
Yes, that’s true, and it does even in sleep.
By regularly doing weightlifting exercises, your muscle size and metabolism increase. The more metabolism you have, the more calories your body will burn to function normally.
Once you have peaked out your metabolism level, then you should regularly do cardio exercises in addition to weightlifting. This will keep your heart healthier, help in burning extra calories, and improve cardiovascular health.
Opting for and maintaining the perfect balance between cardio and weightlifting will help you burn more fat and achieve your fitness goals faster.
C). Following a Healthy and Protein-Rich Diet
Now, it’s time to make changes in your diet.
As we simply discussed, fat loss is all about how much of a calorie deficit and how negative you can go. Hence, dieting plays a crucial role in fat and weight loss.
Avoid sugary, sweet, and high-carb foods at any cost. Some examples are ice cream, desserts, sugar, deep-fried foods, cold drinks, baked cakes, biscuits, pastries, and other snack foods.
Eat only high-volume and protein-rich foods, which are low in calories. These will keep you full for hours, suppress hunger, and help you maintain your daily calorie requirement.
Protein has the highest thermogenic effect. It means the body burns calories while breaking down the protein in your diet.
Don’t drink alcohol at any cost. Consuming a single drop of alcohol will stop the fat-burning process for several days. Alcohol is high in empty calories and can lead to poor food choices, such as French fries and fried chicken, under its influence.
Eat fruits and vegetables filled with fibre. This will help you with digestion and keep you feeling satisfied throughout the day. And don’t neglect the healthy fats at all. These are essential for hormone production, including fat-burning hormones, and keep you hydrated all day. The more water you drink, the higher your metabolism and fat oxidation process will be.
D). Track Progress Beyond the Scale
If you’re able to run faster than a week before, and if your clothes are getting looser, then it’s an indication that your fat loss journey is progressing positively.
Click photos and measure body parts to check your progress. Avoid checking body weight on a daily basis, as there can be multiple factors, such as water weight, salt retention, and muscle gain, that can affect the number on the scale.
Focus on how you feel, how active and energetic you are, and how your body is changing rather than solely relying on the number on the scaling machine.
E). Eat Food For Your Body, Not For Your Tongue
Eat what your body wants, not what your tongue desires. Keep your cravings aside and focus on real food like eggs, paneer, chicken, etc.
Stop fulfilling the requirements of your tongue with your favorite junk food or sugary treats. Instead, nourish your body with foods that will provide you with the necessary nutrients and energy for optimal health.
Remember, food is the fuel for your body, not a source of pleasure for your taste buds. It allows it to function properly. While buying any food products, read their label and filter out the ones that are high in unhealthy fats, sugars, and artificial flavors.
Prioritize whole, nutrient-dense foods that will benefit your body in the long run.
Conclusion: Be the Fitter Version of Yourself
Staying fit is not just about exercise; it’s about making smart choices when it comes to the food you eat. By fueling your body with the right food, making lifestyle changes, and eating within the calorie deficiency, you’ll be able to lose body fat very efficiently. Remember, you won’t see the results immediately, but one day you will undoubtedly see a more fit version of yourself in the mirror. So, stop making excuses, just work out, make necessary changes in your lifestyle, and keep working out.