In the world of health and fitness, fat loss is a common goal—but one that often comes with confusing advice. Instead of opting for crash diets and quick-fix solutions, losing fat sustainably and healthily should be the priority. Here, we break down the science and provide actionable steps to help you achieve long-term fat loss.
Calories In vs. Calories Out: The Basics of Fat Loss
Create a Calorie Deficit: To lose fat, you need to be in a calorie deficit. For most people, that means eating about 10-20% fewer calories than your body needs every day. But if you are really serious about it, you should calculate your calorie maintaince using caloriecalculator.net and eat in a mild weight loss way
- More Food, Fewer Calories: You can eat a lot of fruits and veggies without taking in a lot of calories. For example, compare a big salad with greens, tomatoes, and cucumbers (around 100 calories) to a small bag of chips (about 200 calories). The salad fills you up for fewer calories. So always try to eat low calorie high dense foods
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Better Choices Add Up: Swap out processed foods (chips, cookies, sugary drinks) with fruits and veggies as often as possible. You’ll feel fuller and eat fewer calories without trying too hard.
It Takes Time (Or Everyone Would Have a Six-Pack!)
If getting lean was easy, everyone would look like a fitness model. But here’s the truth: fat loss takes time. You won’t lose fat overnight, and that’s normal! Here’s why:
- Consistency is Key: The more consistent you are with eating fewer calories and exercising, the more likely you’ll see results.
- No Overnight Results: Don’t expect to drop weight every week. Fat loss is a slow process, so give it a few months, not just a few weeks.
Genetics Matter – Life Isn’t Fair, But You Can Still Improve
Some people lose fat faster than others, and that’s just genetics. Life isn’t fair, but that doesn’t mean you can’t make progress. Here’s how to think about it:
- Set Realistic Goals: If you’re looking to get lean, aim to lose about 0.5-1%(depends) of your body weight per week. Trying to go faster can lead to burnout or muscle loss.
- Focus on Your Progress: Comparing yourself to others can be discouraging and can lead to body dysmorphia. Focus on your own results, even if they’re slow!
Follow People like Greg Doucette on YouTube for No-Nonsense Advice
If you want straightforward, no-BS advice about fat loss, check out Greg Doucette on YouTube. He’s a pro bodybuilder and coach who explains things simply and won’t sugarcoat the truth about diet and fitness.
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