There is loads of advice on the internet on how to lose weight, how to burn fat, how to shed pounds...but not all of it is worth listening too.
Truth is there is no magic, no secret or no hack that will do the work for you, but that doesn't mean it's not straight forward and possible. Here's our beginners guide to fat loss to get you started!
What do we mean by lose weight?
We first must understand what we mean we use the term weight loss. Losing weight could be as simple as dehydrating yourself, maybe even cutting off your arm (not something we'd recommend)!
But when we say, 'lose weight'. we typically mean 'lose fat'.
Now, on to the good part….
How To Lose Fat?
To lose fat that your body has stored, you need your body to use it as fuel. For this to happen, you must consume less calories than your body will use, so that it has to start using its fat stores. It really is that simple!
To break this down into numbers, 1lb of body fat = around 3500 calories (kcal) worth of energy in your body. This means that to lose 1lb of fat, you would have to eat 3500 calories below your body’s requirements for this to happen. Over a week, here’s how this might look:
To lose 1lb of fat per week you need to consume a deficit of 500kcal per day
(7 Days x -500kcal = -3500kcal)
How To Apply This To You?
To apply this to you, you need to figure out your total daily caloric requirement (the amount of calories your body will burn every day).
This is totally unique to each person and is based on a large number of factors, such as age, gender, height, weight, activity levels etc.
You can use this simple calculator to get a basic idea of what your daily caloric requirement is based on the information you provide.
If you want to lose weight you just need to figure out how much weight you want to lose in a time frame and do the math.
Using the example above, eat ~500kcal below every day to lose 1lb of fat in 1 week.
Do I Need to Count Calories?
The short answer is no, you do not NEED to count calories to lose weight. However, it is a massive help and advantage to someone who is new to this to count calories. Thankfully now, almost all foods have this information included on the label, or readily available to find online. Make use of apps like myfitnesspal, to make tracking your calories every day so much easier.
Healthy Cave makes it even EASIER to do this, because we include all the calories and nutrients in your meal, on the label.
What Should I Eat?
When it comes to what you need to eat, there is no right or wrong answer for everyone. Nuts are a great choice for some people, but for others they can be deadly. YOU have to find out what works best for you.
But no matter what you eat, you need to make sure you are eating a well-balanced diet to ensure you’re getting all the nutrients your body requires to stay healthy. Your body needs the correct balance of macronutrients (Proteins, Fats, Carbohydrates) as well as essential micronutrients (Vitamins & Minerals). That’s why it is vitally important to eat a balanced diet, so that you give your body what it needs.
Try eating a mixture of nutrient rich foods that you enjoy and that you find filling. These will be the best option to keep you feeling fuller for longer whilst providing your body with everything it needs.
- Calories are the be all end all…if you want to lose fat, you have to eat less calories than your body is using.
- Weight loss isn’t the only goal, try and eat a healthy balanced diet to maintain your health.
- When it comes to what to eat, there is no right or wrong, just find what works for you and STICK TO IT. Consistency is key!
- It won’t happen overnight! BUT, if you apply the correct principles every day, after 1 month you might see a big difference.
- It might not be easy to begin with, but it will get easier as you adapt.