How to lose FAT, specifically?
Updated: Jul 15
When you type this into Google, the information is overwhelming and broad- where do you start?
The first thing I explain to clients and passers-by is this: there is no such thing as a magic pill. All the promises of 'instant weight loss' and 'fat blasting', the shakes, the gym ads, the pills, juices, detox program even the medical ones come down to this: Calorie Deficit; calories in < calories out.
PREFACE: We need calories/energy- they are not to be feared or obsessed over. Our bodies need fuel to function even when we are simply spending the day in bed and breathing. The amount of fat, muscle, organs, fluids, etc. all factor into our energy needs, forming our basal metabolic rate (BMR).
Yep- this means you can lose fat and just eat pure sugar, McDonalds, chocolate and wine (you may not feel great and I by-no-means recommend this, but its true!) so long as you maintain a calorie deficit
Yep- you can lose fat without leaving bed let alone exercising so long as you maintain a calorie deficit
You don't even need HYPOXI to lose fat- but it certainly helps (and its more targeted).
Let me break down some of the major fads for you and how they really work:
- Keto diet: restriction of carbohydrate intake- one of the three main macronutrients. Initial results and water weight as carbs hold water, then by eliminating 1/3 of your food intake, you're in a calorie deficit- thus allowing for fat loss to occur.
- Low fat diet: Again- by cutting down on fat intake (the highest calorie macronutrient gram for gram) you are restricting your energy intake and yes- creating that calorie deficit
- 5:2/intermittent fasting: by restricting your eating window, you 'skip a meal or two' and again create that all-important calorie deficit.
- bootcamps/hardcore/HIIT exercise programs: by exercise hard and fast, your body uses alot of energy to cope with the work, and by doing these workouts several times per week, thats potentially hundreds, if not thousands of calories used that helps you achieve that -you guessed it!- calorie deficit
The point is- CALORIE DEFICIT is the underlying success-factor for any of these programs.