How to lose fat with diet and keep it off ? Part 1

When the question is how to lose fat and keep it off, most people will look for an easy solution.


However, your body is a machine and it is YOUR responsibility to understand how that machine works and what you can do to maintain it.

A bad approach often leads to eating disorders and loss of motivation, rather than sustainable results.

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When the question is how to lose fat and keep it off, most people will look for an easy solution.

However, your body is a machine and it is YOUR responsibility to understand how that machine works and what you can do to maintain it.

A bad approach often leads to eating disorders and loss of motivation, rather than sustainable results.

In this article we give you the best tips that you can use in your daily life to start losing weight (and keep it off).

The contemporary problem

Humans have been around for hundreds and thousands of years and for most of that time we have been suffering from some sort of starvation.

Starvation is something the body knows very well and that is why the body can undergo metabolic adaptations that allow it to survive with little to no resources.

And here comes the big but...

It is only in the last 30 years of human existence that we have had such easy access to a variety of foods.

Plus, those foods, many of which are bad, can be delivered right to your door without you having to do anything other than get up to pick up your delivery.

If we follow that line of thought, we can conclude that the modern lifestyle is literally fattening!

Today's consumer society deprives you of exercise and gives you a lot of junk food to choose from.

What we are trying to tell you here is that the very first steps you need to take on your weight loss journey is to take care of your physical activity levels, as well as your nutrition.

Fat Loss 911


The fundamental principle of weight loss is called “eating in a calorie deficit.”

This essentially means that the body is getting less energy (food) than it needs to maintain its body weight.

What this means for you is that the most important factor in weight loss is the AMOUNT OF FOOD, not the type of food. (Yes, you can lose weight eating burgers.)

Now, the amount of energy you need each day to maintain your body weight and bodily functions is called "Total Daily Energy Expenditure (TDEE)".

Your TDEE is individual and depends on the following factors:

1. Gender
2. Age:
3. Length
4. Weight
5. Non-exercise activity
6. Exercise activity
7. Food consumption (digestion takes energy)

Quite simply, if you consume more than your TDEE, you will gain weight.

If you consume less than your TDEE you will lose weight and if you are around your TDEE you will not see huge weight changes.

REMARK: Click here to  to determine your personal TDEE.

Macronutrients


Now, while you can eat any food on a diet and still lose weight, the choice of food sources is important.

During a period of weight loss, you not only lose fat, but also lean body mass (LBM).

To avoid a biological disaster, you MUST do everything possible to maintain that lean body mass.

So what you need to do is create a moderate calorie deficit, consisting of whole, nutritious food sources with adequate amounts of protein and fat.

This will ensure that most of the weight you lose will be fat.

Not only that, but with a moderate deficiency, you will still be able to maintain the healthy functioning of your body and also have sufficient energy for all daily activities.

So to put it simply, if you are in a moderate deficit and eating mostly nutritious foods and exercising well, you will be able to maintain most of your lean body mass and your energy levels will be high.


Maintaining your weight

Okay, so we now know that a moderate deficit that favors nutrient-dense foods is the best way to achieve sustainable fat loss.

But how do you actually maintain your weight?

The majority of people who go on a diet gain 100% or more of their weight in half the time it took them to actually lose it...And this is the EXACT reason why you should not view your diet as something that has a start and end date.

It is a healthy habit that you must create and maintain for the rest of your life, to meet the needs of your organism.

If you want to maintain your weight after you reach your goals, do the following:

1. Reverse Diet - Gradually increase calorie intake by 50-80 calories per week
2. Keep an eye on your weight - you shouldn't gain any drastic amounts of weight.
3. Keep Training - Increase Working Weights, Sets, and Reps

In addition, during the period of eating in a calorie deficit, you should take a diet break every 2-3 weeks.

This essentially means going back to maintenance calories and what this will do is it will help you keep your metabolism going, making the whole process more bearable.

Conclusion

Losing weight and keeping it off starts with the basics of what you put into your body.

To achieve sustainable weight loss, you need to resort to a moderate calorie deficit and nutritious foods.

Remember that this should not be a drastic, rapid process, but rather a gradual change over time.

In the second part of this series of articles, we will tell you more about training and how you can use it to accelerate your fat loss and keep your body healthy.

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