When it comes to fat loss, it can be quite overwhelming trying to sift through all the different opinions and methods that are out there. Why are there so many different plans out there? The truth of the matter is that fat loss can be both a very simple and complicated topic. We’re going to be address the simple side of fat loss with the 2 points we will discuss below. We can go on and on about the specifics, but in reality, the 2 points below will give you the best bang for your buck when it comes to shedding some unwanted fat.
1. Energy Balance
The basis of any good fat loss nutrition plan is that it has some form of calorie manipulation. If your goal is to reduce body fat, then a calorie deficit has to be present in order for that to happen. A calorie deficit can be created simply by reducing calories below daily baseline, or by maintaining calories and increasing training variables, but at the end of the day the result is the same; consume less energy than your body burns.
People following a low carb plan will inevitably reduce calories through the reduction in carbohydrates. Following a paleo diet or clean eating regime reduces excessive calories from processed foods. The IIFYM approach follows structured macro and calorie goals to ensure calorie consumption is suited to the individual’s goal. They all share a very simple principle, but there are 2 key points that need to be addressed about calorie consumption.
Where you chose to get your calories from will dictate what changes in lean body mass and fat loss will occur, and also your overall health. 2000 calories of pizza and hot dogs is not the same as 2000 calories of chicken breast and broccoli. So be mindful about the quality of your calories.
The other point being the size of the calorie deficit. For optimal fat loss and long term body composition success, excessively low calorie consumption with high training load is a recipe for disaster. You may achieve some fat loss, but you will potentially lose just as much muscle mass and also jeopardise your hormonal function making it very hard to progress in the future. You will also potentially gain most of the fat back once the fat loss phase is over.
So if your goal is fat loss, how much energy you consume compared to how much you burn is key, provided your calories are of high quality and that the gap between energy in and energy out isn’t going to cause you more harm than good.
2. Compliance
This point is so simple to recognize but is the downfall of most fat loss efforts. What’s the point of having the most scientifically sound nutrition and training plan if you aren’t able to stick to it? Compliance is the number 1 factor above all else that needs to be considered for fat loss, and as a coach this is our number 1 concern when developing nutrition and training plans for our clients. Someone may find IIFYM fits their lifestyle well, while another may comply best with a clean eating approach. With regards to training, some people enjoy doing cardio on top of their weights training program, while others may prefer to do extra weights sessions instead. A good coach understands this with their clients and helps develop plans that gets them the results they want, without them having to struggle every single step of the way to get it.
Also keep in mind that the easier the plan is to follow the more likely you are to continue on with some of the habits you develop while doing the plan. This will lead to you maintaining the results you have achieved for a much longer period of time, and sets you up for good results in the future.
As we mentioned at the start that we wanted to address the simple side of fat loss, and I’m sure you could agree that the advice we gave is extremely simple. Although simple advice, being able to stick to a nutrition and training plan that addresses energy deficit over a period of time is the bed rock of all successful fat loss plans.
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