Fat Loss 101

I've talked with a couple of people recently about fat loss and what really works.

I was hesitant to make a post specifically about fat loss because I don't want people to think my main focus is losing (x) amount of pounds.

The main focus of a healthy lifestyle is achieving a body that feels and performs well. Not the number on the scale.

Where people slip up is when they start equating health to six pack abs and cover models. This causes people to set unattainable goals for themselves, which eventually leads to failure and hopelessness.

That being said, fat loss is a great tool and many people need to shed a few pounds to achieve a body that feels better and performs optimally.

I am a strong believer in using fat loss to improve health because decreasing body fat does things medicine cannot.

So, if fat loss is what you need to improve your health, I want to help.

The good news is fat loss is not complicated. In fact, it's a very simply equation:

Energy In - Energy Out = Change in Body Weight

To promote fat loss, the Energy Out (natural body processes,activity,exercise) MUST be greater than the Energy In (food).

The easiest way to manipulate this equation to your advantage is by simply eating less.

Eating fewer calories than your body burns throughout the day is called a calorie deficit.

Fat loss can only be achieved by creating a calorie deficit. Period.

This is not a theory. This is a law of thermodynamics.

You can add or remove all the foods you want and exercise all day long, but you will not lose a single ounce if you are not taking in fewer calories than your body is using.

Many diets, in one way or another, create a calorie deficit. Around this time of year, many people go on crash diets in preparation for swimsuit season.

Crash diets will work... temporarily. But most people are destined to rebound and, even worse, gain more weight than they had to begin with.

All these get skinny quick fad diets, ultimately, are unsustainable and set you up for failure. They assume infinite will power and impose rigid sets of rules.

Maybe you have even tried some of these diets and ended up unsatisfied with the results.

I want to provide some steps that will help you create a calorie deficit and, most importantly, lose weight and keep it off.

There are no specialized diets or secret training programs involved, just discipline and consistency over time.

Step 1: Cut Out the Junk

This is the most basic step you can take. By junk I mean anything you indulge in regularly that you know you don't need.

You know what they are.

Regular desserts, fast food, excessive snacking, glasses of wine before bed...

These are all things to be enjoyed occasionally, but can pile on unnecessary calories. You are better off just breaking the habit now.

Step 2: Focus on Lean Meats and Veggies

It is way harder to overeat when most of your diet consists of lean meat (chicken, turkey, fish, etc.) and vegetables.

These nutrient dense foods will also help satisfy hunger throughout the day

Step 3: Calorie Count

This step requires a little more discipline, but will really help dial in your fat loss.

I know counting calories sounds terrible. (It did to me.)

But calorie counting is very doable and may take 5 extra minutes out of your day once you get the hang of it.

I highly recommend the MyFitnessPal app to help keep track of your calories. The app is easy to use and really simplifies the process.

For this step, you will need to calculate a calorie goal for yourself.

Women:

To lose 100+ lbs = 6 x Body Weight (BW)

To lose 50+ lbs = 7 x BW

To lose 10+ lbs= 8 x BW

*Add 1 point if you are very active. Be honest.

Men:

To lose 100+ lbs = 8 x Body Weight (BW)

To lose 50+ lbs = 9 x BW

To lose 10+ lbs= 10 x BW

*Add 1 point if you are very active. Be honest.

Example:

I weigh 220lbs. Lets say I want to lose 10 lbs over 3 months. I will be weight training 4 days/week and I walk a lot at work, so I'll add a point.

(10+1) x 220 = 2,420 calories/day

This one is a big step, but I would encourage you to push toward calorie counting. Tracking calories will ensure you are eating in a calorie deficit.

Always overestimate portion sizes, if you aren't sure, and log everything you eat in the app.

**PRO TIP**

Incorporate flexibility by setting aside a day in the week for a treat, but still keep up with your count. I always choose Saturday because brunch is life. (@KolbyHanks)

Step 4: Weight Training

This one is a little more advanced.

Lets say you're good with calorie counting and want to take things a step further.

Weight training coupled with a calorie deficit works wonders. I have seen it happen for many people.

At this point you are manipulating TWO variables in the fat loss equation; decreased energy in, increased energy out.

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Like I said earlier, this is not ground breaking stuff. Discipline and consistency over time is the key to making these steps work for you.

I promise anyone can lose weight following these steps if they will stick to them.

Fat loss can be a slow process, so do not get discouraged if the weight isn't coming off as quick as you'd hoped. Slower fat loss significantly decreases the chance of rebound.

The goal is to lose weight and keep it off, not lose the weight as fast as possible. The outward transformation WILL come.

Remember, the focus is how your body feels and functions. The rest is just icing on the cake. :)