There is so much conflicting information when it comes to what method is best for fat loss which understandably causes a lot of confusion.
In order to lose fat, there is just one requirement, and that is to be in a calorie deficit (eating less calories than you are spending). The nutritional approach you choose to follow in order to achieve a calorie deficit is up to you.
But first, what is a calorie?
A calorie is a way of measuring energy and is defined as The amount of energy one needs to increase the temperature of 1 gram of water by 1 degree Celsius at the pressure of one atmosphere.
All food contains energy, and the calorie content simply measures how much energy there is in food.
How to create calorie deficit?
Here are the two ways to create a calorie deficit:
- A deficit can be made by either increasing energy expenditure (Calories out) consisting of planned exercise & Non-Exercise Activity Thermogenesis (NEAT). Examples of NEAT would be active laboring work, playing with the kids, grocery shopping, or gardening.
- A deficit can also be created by decreasing energy intake from the diet (Calories in). It is challenging to change your body composition by focusing solely on energy intake or energy expenditure.
You can’t out-exercise a bad diet, which is why at Form Fitness, we recommend creating a caloric deficit by both reducing your intake and increasing your everyday activity levels. Adults below 40 should have 8% to 19% body fat if they’re male and 21% to 32% if they’re female.
In summary, there is no specific food group you need to eliminate or a special diet you need to follow. To alter your body composition or lose body fat, you need to find a sustainable way to create a calorie deficit.
Everyone is different; finding what works best for you is the most important thing. If you need some help with your health and fitness goals, contact us.
Can you genuinely lose fat?
Excess energy gets stored in the form of fat in our bodies. And the only proven way to get rid of fat is to burn more calories than we take in, that is, through a calorie deficit. But keep in mind that a healthy amount of body fat is necessary for several body functions. Fat not only exists in every cell of the body, but according to research, our brain is 60% fat.
What is the secret of losing fat?
There are several factors like age, diet, genetics, sex, health conditions, and level of physical activity that you need to consider when you’re looking for ways to lose fat. Health experts have discovered that reducing calories, increasing physical activity, eating a nutritious diet, and getting adequate sleep can all help you lose fat.
What is the best-proven way to lose fat?
The best-proven way to lose fat is to be in a calorie deficit. Both exercise and diet are essential in creating a calorie deficit. Your goal is to eat fewer calories than you expend or burn.
Which part of the body loses fat first?
According to research, men lose more fat from their trunk area first, whereas women lose fat overall, but it hangs on to their thighs and hips longer. However, obese individuals, regardless of their sex, lose fat first in their arms and legs.