Losing Body fat is easy you just need to eat below your maintenance calories. Let me explain you more.
We all require certain number of calories to maintain your weight which is called as maintenance calories.
If we eat above the maintenance calorie we will be in a calorie surplus, so we will gain weight.
If we eat below the maintenance calorie we will be in a calorie deficit, so we will lose weight.
A caloric deficit is what causes weight loss.
The 3 Calorie Intake Scenarios
If we consume the SAME number of calories that our bodies need to burn each day, we will be at our maintenance level. Our weight will be maintained because all of the calories we needed were provided. No more, no less.
If we exceed this amount and therefore consume MORE calories than our bodies need, all of the left over calories that weren’t burned will then be stored on our body in some form for later use. And guess what form it’s most often stored in? Yup… body fat! This is known as a caloric surplus, and it is the one and only cause of fat gain.
But what we’re interested in is the opposite of this… a caloric deficit. This is what happens when we consume LESS than our maintenance level amount. What happens then is that our bodies are forced to find some other source of energy to burn instead. And guess what that source most often is? Yup… your own stored body fat! And this is the one and only cause of fat loss.
So if you maintain your current weight eating 2500 calories per day (just an example), you will gain weight (mostly in the form of body fat) if you consumed 3000 calories per day. However, you would lose weight (mostly in the form of body fat) if you consumed 2000 calories per day.
This all remains true regardless of what the source of those calories are (carbs, fat, protein, healthy, unhealthy, clean, dirty, processed, unprocessed… whatever) or when/how they were consumed (after 7pm, in 3 large meals, in 6 small meals, every 2 hours, every 5 hours, whatever).
3 ways to lose Body fat
- Diet: Eating Fewer Calories
So if you maintain your current weight eating 2500 calories per day (which is just a random example), eating 2000 calories per day would put you into a 500 calorie deficit (which is just a random example deficit) and cause weight loss to happen
- Exercise: Burning More Calories Through Cardio And/Or Metabolic Training
So using this same example, if you eat 2500 calories per day but then burn an additional 500 calories through exercise such as cardio (e.g. steady state or HIIT) or metabolic training (which is essentially turning more strength-focused weight training into a form of high intensity cardio), that same 500 calorie deficit would exist and you would lose weight.
- Diet + Exercise: A Combination Of Both
In my personal opinion (and the opinion of practically every qualified expert), the best way of making the One Fact happen is a combination of both consuming less calories AND burning more calories. Studies have shown that people who utilize both diet and exercise were more often able to maintain their weight loss long term than those who did one or the other. Doing both is also more beneficial from a general health standpoint as well. If you’re the type of person who just wants a clear-cut answer, here it comes… do both.
6 Strategies to Lose Belly Fat
- Don’t eat sugar and avoid sugar-sweetened drinks
Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health.
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts .
When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat .
- Eating more protein is a great long-term strategy to reduce belly fat
Protein is the most important macronutrient when it comes to losing weight.
It has been shown to reduce cravings by 60%, boost metabolism by 80–100 calories per day and help you eat up to 441 fewer calories per day.
If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet.
Not only will it help you lose, it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.
- Cut carbs from your diet
Carb restriction is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
But don’t cut them to much as they can often leave you hungry and give you brain for.
You can read this article to learn more about the Basic of Carbs ,Fats & Protein
- Track your foods
Figure out exactly what and how much you are eating What you eat is important. Pretty much everyone knows this.
However, most people actually don’t have a clue what they are really eating.
People think they’re eating “high protein,” “low-carb” or something else, but tend to drastically over- or underestimate.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25–30% of calories, as recommended above, just eating more protein rich foods won’t be enough. You need to actually measure and fine tune in order to reach that goal.
Also don’t forget to read
Conclusion -Best Way To lose Fat
- Find the most sustainable and enjoyable way to stay in an overall calorie deficit
- Get adequate amounts of protein daily
- Eat your vegetables with each meal
- Progressive resistance training
- Optional if you enjoy it: Add some cardio to your routine
- Persist with steps 1-5 until you reach your goal weight and then get out of the deficit
Lastly, be kind to yourself…. Weight loss is hard enough, putting yourself down certainly does not help! Stop calling yourself fat, you have fat, you are not fat. Be kind and patient with yourself, remember stress causes weight gain!
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.