The Truth About Fat Loss
What up y’all!
If you’ve been looking for the best way to lose fat, you've come to the right place. We're about to break down fat loss in a way that's as clear as a freshly wiped gym mirror.
Fitness media makes fat loss overly complicated, loaded with misconceptions and outright lies. Thing is, it really just takes an understanding of the foundational principles of fat loss. Let's get rid of that confusion and get straight to the heart of the matter.
The Big Fat Lies
Let's start by talking about what doesn’t work and debunk some common myths. Contrary to popular belief, the following DOES NOT directly cause fat loss:
Eating healthy
Eating "clean"
Eating “good” foods and getting rid of “bad” foods
Getting rid of carbs
Getting rid of fats
Getting rid of sugar
Eating small meals more often
Eating large meals less often
Meal timing or windows
Doing cardio
Lifting weights
Building muscle …and the list goes on!
Sure, these things may contribute to overall health or even support fat loss, but none of these things actually causes fat loss. As a matter of fact, none of these have to be done for fat loss to occur. There’s one thing, and one thing only, that causes fat loss. Drumroll please…
The One Absolute Requirement
A CALORIE DEFICIT!
Yes, you heard it right. Thermodynamics baby! The fat loss secret you’ve been chasing, is burning more calories than you consume. Or you could simply consume fewer than you burn, it’s the same difference.
Calories In vs. Calories Out
Every individual has their own specific calorie needs just to sustain basic life functions. This is called basal metabolic rate or BMR. Even more energy is required to account for all of your daily actions and activities, also known as total daily energy expenditure or TDEE. Now, these calorie needs aren’t exact and fluctuate a bit on a daily basis, but they leave us with three possible calorie situations:
Caloric Maintenance: Eating the exact number of calories your body needs to maintain its current weight.
Caloric Surplus: Consuming more calories than your body needs, leading to storage, usually in the form of body fat. Not the direction we're heading in this discussion, folks!
Caloric Deficit: Eating fewer calories than your body requires, forcing it to tap into its secret stash of energy – your stored body fat. Ding, ding, ding! This is the golden ticket to fat loss.
Exercise in the Fat Loss Equation
Your diet is the MVP here, but let's not forget about exercise.
We believe the purpose of exercise should always be to build or improve your physical and mental performance and wellbeing. But I’d be remiss to discount the role of exercise in supporting a caloric deficit, helping to burning more calories.
Whether it's heavy strength training, high intensity workouts or a brisk walk, exercise is the Robin to your Batman when it comes to fat loss. Think of it as the perfect partnership, each doing their part, while supporting each other in the goal for fat loss
How Diets Really Work
You've probably heard about all sorts of diets claiming to be the magic solution for fat loss – low carb, low fat, paleo, vegan, fasting, you name it. But, here's the deal: they all work because they indirectly lead you to a caloric deficit. Think of these diets as skills and tools in your fat loss toolbox. They are simply different tools for different people to get the same job done.
The Proof Is Overwhelming
If you're still skeptical, no worries. There's a mountain of evidence supporting the calorie balance model. In fact, every single controlled weight loss study conducted in the last 100 years, has concluded that any meaningful weight loss requires a calorie deficit. Here’s just a few:
https://pubmed.ncbi.nlm.nih.gov/28210884/
https://pubmed.ncbi.nlm.nih.gov/24261006/
https://pubmed.ncbi.nlm.nih.gov/14972057/
Here's the bottom line:
Calories matter, and creating a caloric deficit is the foundation of fat loss. All of the other factors contributing to effective fat loss come down to individual sustainability.
Embrace a strategy that aligns with your preferences and lifestyle, ensuring a sustainable, healthy journey toward your fat loss goals.
Ready to Get Started?
If you're looking for personalized plans to build muscle or shed fat without the hassle, we’ve got you covered. Our trainers build step-by-step programs tailored to your goals. Book your Free No Sweat Intro here.
It's time to crush those fat loss goals, one calorie at a time!