10 Facts You Need To Know About Fat Loss
Fat loss is such a hot topic in the fitness world.
You can rarely meet a person that didn’t try to lose some amount of fat at one point of their life.
As a very popular topic it is surrounded by plenty of myths and misconceptions.
In this article we will try to make the things little more clear for you so we can make your fat loss journey much easier and at the end of the day more successful.
1. There Is No Best Diet – Adherence Is The Key!
What the research repeatedly shows is that most of the popular diet programs show little difference in fat loss once the total calories are matched.
Sticking to the program long enough to see results is what make a difference between successful and unsuccessful dieters.
The best diet is going to be the one that person can stick to for long enough to see the desired results.
Because of that fact, choosing the diet that fits your lifestyle and respects your individual food preferences is maybe the most important factor when deciding which diet to follow.
2. Total Calories Matter The Most
We said it already but it is worth repeating – The only way you are going to lose weight is to get your body in a state of caloric deficit.
This happens when your caloric expenditure is higher than your caloric intake.
So, learning about moderation and overall portion control is going to be much more important than obsessing over specific nutrient timing strategies or a brand new fat loss supplement that just came out on the market.
3. High Protein Intake Beats Low Protein Intake For Fat Loss
After the calories are set, the high protein intake is perhaps the most important factor that can influence fat loss success.
The higher protein intake can increase satiety after the meals and boost your metabolism making you burn more calories through the course of the day-So by eating more protein you will end up eating less and burning more without the need to even count calories.
4. There Should Be No Forbidden Foods
There is no need to avoid any food or any major food groups in order to lose weight.
All food as long as it is eaten in moderation can be a part of a healthy diet.
It is much more important to respect your personal food preferences than to blindly follow some predetermined set of strict dietary rules
And by the way, the research clearly shows that flexible dieters have a much better success rate with fat loss than rigid dieters have.
The flexible and not rigid dietary approaches are associated with the less chance of developing eating disorders, less overeating and better rate of the long term weight loss and weight maintenance.
5. Your Diet Should Be Enjoyable
You should never construct your diet around the foods that you don’t like to eat.
The more enjoyable the diet is, the more likely it will be that the person who follows it will be able to stick to it over longer period of time to see the desired results.
This is why food selection, meal timings and number of meals eaten per day should be constructed in a way that follow the individual preference rather than a predetermined set of rules that need to be followed blindly.
6. The Fat Burning Food Is a Myth
No matter what you have heard or read in some fitness magazine, the fat burning food simply doesn’t exist.
There is no single food that will magically melt of the fat from your waistline.
The fat loss is a matter of energy balance and certain food can help you to achieve negative energy balance more or less easier by controlling your appetite better and by contributing to your overall caloric intake to a lesser degree.
How much certain food can contributes to fat loss or fat gain depends on what kind of influence it has on someone’s eating behaviour and how much it contributes to the overall caloric intake.
7. The Exercise Alone Is Not Enough
As we already said in one of our previous articles, majority of the people who need to lose weight are not capable of burning enough calories to lose any significant amount of fat through exercise only.
Without taking care of the nutrition, the exercise itself is going to do very little in the terms of the total weight being lost.
8. The Progress Is Never Linear
The rate of the weight loss is never going to be the constant through the whole period of dieting.
Because our body always adapts on changed dietary factors by decreasing our metabolic rate, the fat loss plateaus are very common during the course of the diet.
So when the weight loss plateaus, check first are you sticking to the diet in the first place and only if the answer is no, be ready to make changes either by decreasing your total caloric intake or by increasing your exercise intensity.
9. Women Lose Weight Slower Than Men
The lower amount of lean muscle tissue, lower energy expenditure, lesser ability to create the big caloric deficit at times and the greater adaptation to dieting will all make the fat loss much harder for woman than for a man. (source)
It doesn’t mean that is impossible for woman to lose weight it just means that it will take more time and patience.
10. When You eat And How Many Meals You Eat Per Day Is Not That Important
If your main goal is fat loss, than the last thing you should be stressing yourself about is when you are going to eat and how many times you are going to eat per day.
The research clearly show that when you eat and how many meals you have are not important factors that are going to influence the rate of fat loss.
Make the effort to control your overall food intake and food quality and let your personal preference decide how many meals you are going to have each day.
- Fat loss is not that complicated process once the basic principles are in place
- Adjust your total calories, increase the protein intake, and try to eat 80-90% wholesome and minimally process food
- Make sure that you structure your diet around the food that you love to eat and don’t overstress yourself over minor indulgences that you can have as a part of your dietary regime
- Make sure that you stick to the plan long enough to see the desired result, consistency is key
- What separates successful from less successful dieters is mostly the long term adherence to the plan they decide to follow
Milos Rankovic personal trainer