The Best Way to Lose Fat
I have been asked before what the best way to lose fat is. With all of the different “dieting” techniques floating around it can be overwhelming to know where to start. There are a lot of different people who will try to sell you their program or their specific way to lose fat, but the reality is that fat loss occurs when there is a calorie deficit (meaning you are burning more than you’re taking in). There are a lot of different ways to create a calorie deficit, such as low carb, no dairy, over exercising, etc. The problem for most people is that the method they choose is not sustainable long term. Millions of people each year lose weight and millions gain that same weight back because the method they used to lose the weight could not be maintained for the rest of their life.
If you’re trying to lose weight here are two recommendations to help you get started.
1. Set your calorie count at a reasonable level and start tracking what you’re eating. It is most helpful to track what you eat for approximately 7-10 days. Tracking will help shed some light on how many calories you’re actually eating compared to how many you think you’re eating. You may be overeating or undereating, both of which will hinder your progress.
a. You can use an app like My Fitness Pal to track your food; it’s completely free and very helpful.
b. You can use this calculator to determine your calorie needs according to age, weight, and height. The formula used in this calculator has proven to be the most reliable and validated by more than 10 studies
2. Get moving! Try to set a goal of 30 minutes of activity a day. This can be something as simple as going for a family walk at the end of the day or setting your goal at 10,000 steps a day for all of you FitBit users. It doesn’t necessarily need to be 30 consecutive minutes either.
Once you have worked through these two recommendations then you can start to incorporate more detailed things like tracking your macronutrients, using supplements to increase your protein and vitamin intake, having more intense exercise. The most important thing to focus on is making sure you are getting the proper calorie intake and you are moving. I promise, if you are consistent with those two things, you will see results.
Remember, it’s a combination of all these small things you do every single day that make a big difference in the end. I hope this helps you!