There are a lot of fitness advice about losing weight, diet formulas and extreme lists of workouts whether it be at home or at the gym. All of them looks great, sounds great because they can really make you sweat, which in turn, make you believe that you are losing fat. Until you can’t do all of it anymore because you’re too tired, you got overwhelmed or you’re just lazy.
I’m gonna tell you 4 things that you need to remember regarding fat loss and forget everything that you know right now.
These are 4 laws of healthy fat loss:
- Eat less energy than you burn to burn fat
This is really simple, as the law implies, eat less than you burn = fat loss
As the graph implies, the lighter part is when your energy is high because you are eating and the darker part is when you don’t eat/absorb energy. You can also see that you lose weight when you sleep. It’s pretty simple, if you keep this rule in mind, you’ll definitely lose weight.
- Use macronutrients properly to optimize body composition
If you don’t know what macronutrients are, to put it simply, macronutrients are Protein, Carbohydrates and Fat. In Flexible dieting, these three components are the key to dieting while having fun 🙂 I’ll make a blog post about it tomorrow so follow me here to be updated with the blog post 😀 How do you utilize macronutrients for a healthy fat loss? Here’s a simple formula.
1.2 grams of protein per pound of bodyweight per day
1 gram of carbohydrates per pound of bodyweight per day
0.2 grams of protein per pound of bodyweight per day
For a 200-pound male, it would look like this:
• 240 grams of protein per day,
• 200 grams of carbs per day, and
• 40 grams of fat per day,
it would be about 2,120 calories per day, which is a good starting point for a 200-pound guy looking to lose weight.
- Eat on a schedule that works best on you
Yep, you read it right, eat on a schedule that works for you. I won’t force you to eath multiple times per day or eat one time per day, it all comes down to what is convenient for you as long as you hit your macronutrients as said on the 2nd law of healthy fat loss. Personally, When I was lean bulking, I was doing intermittent fasting for a year and I gained muscle with minimum fat gain. For more info about intermittent fasting, I’ll make a blog post about it in the future. Dieting should be fun and convenient because if dieting makes you feel bad or is giving you a hard time, then you won’t do it again right? That’s what we want to avoid in this law, to make dieting fun and convenient. 🙂
- Use exercise to preserve muscle and to accelerate fat loss.
Whether it be at home or at the gym, make use of exercise to preserve muscle and to accelerate fat loss. You can lose weight without working out, but for the guys out there that wants to put on some muscle, you need to workout for you to gain and maintain your muscle. If you want to have a toned body, that sexy physique that you want, you need to put on some muscle. For women, don’t be afraid to put on some muscle because you won’t gain muscle as much as men because. I’ll explain it further in another blog post 🙂
So that’s it everyone! I hope this post helped you in your fitness journey, and I want to know what are the things that you’re doing right now to loss/gain weight 🙂