Understanding fat loss can be confusing and it may seem close to impossible with all the information online. In this blog we will explore everything you need to know about fat loss so you can start putting in the work to get results.
Fat Loss or Weight Loss
The first thing to understand is that fat loss is different to weight loss. Fat loss involves dropping body fat while holding onto muscle tissue however weight loss will mean dropping both to make your scale weight decrease. The most common and usually the healthiest goal is to focus on fat loss.
How do you lose fat?
It is proven that to lose fat you have to be in a calorie deficit. This means your body needs to burn more calories than you consume over a period of time. There are many different techniques and diets out there to put yourself in a calorie deficit therefore, it is important to find the diet that is most sustainable for you. Below you can see some ways to help you stay in a calorie deficit.
- Consume high volume low calorie food.
- Follow a high protein diet.
- Find the diet that you enjoy / satiates you the most.
- Plan your meals in around the time when you are most hungry.
- Use protein powders & shakes to keep protein high.
When it comes to losing fat there are different ways that you can continue to progress. Alongside a solid training plan you should be looking at two options. These are either reduce calorie intake or increase activity / expenditure.
How to calculate a calorie deficit
There are many tools available online to help you calculate a calorie deficit. Using an online calorie calculator to find your rough maintenance calories will be the first step. Once you have a rough idea of your maintenance calories, subtract 300-500 calories from that total to put yourself in a calorie deficit. Depending on how aggressive you go with the deficit, the quicker you will drop body fat however, it is important to note that you should look to make it sustainable.
Supplements for fat loss
Supplements are a useful tool for anyone looking to drop body fat. Having a supplement stack alongside a diet that keeps you in a calorie deficit will be the best combination for fat loss. Below you can see some of the most popular supplements for fat loss.
- Whey Protein Powder - To help you hit them high protein targets while keeping calories low.
- Creatine Monohydrate - To help optimise performance in the gym while follow a diet that is lower in calories.
- Pre-Workouts - Extra energy boost on the days where you may feel hungrier and fatigued.
- Sleep supplements - To optimise your sleep to help aid fat loss.
Cardio for fat loss
Cardio is often seen as the way to 'shred body fat' but it's not as simple as that. You can actually lose body fat without doing any cardio at all... Cardio is a useful tool for fat loss as it is an alternative to reducing calories. If you burn more calories through cardio, you won't have to drop calories as quickly to lose body fat. Cardio is also good for heart health so keeping it in your routine is always going to be beneficial.
The best cardio for fat loss
The best cardio for fat loss is the one that you enjoy the most. This is because you are going to be able to stick to it long term. If you are someone who gets bored on a treadmill, starting a hobby to get the body moving is the best way to incorporate cardio into your routine
Fasting for fat loss
Fasting is a big talking point on social media when it comes to losing fat but does it actually work? Fasting should be seen as a tool to control hunger therefore meaning you can eat less calories on a daily basis. If you make the eating window smaller, you will feel more satiated and this can lead to less snacking, binging and other negative nutritional habits. Fasting has not been shown to be superior for burning body fat however it can definitely be as useful tool to control your calorie intake. Some individuals have found that fasting can actually help improve cognitive function and this is backed up by recent studies. At Warrior you can find a range of nootropics to help improve cognitive function further.
High volume foods
Being smart with foods choices while dieting is going to be one of the most important factors for fat loss. Having a diet that is full of whole foods will make it less likely that you'll over eat because these foods are going to be higher in volume and lower in calories. To find out what foods are going to be high in volume and low in calories, check out the satiety index. If 80% of your diet is full of whole foods, you can save the other 20% for foods which you would class as a treat however it is all about finding what works best to help you stay in a calorie deficit.
Summary
Dropping body fat will take time however if you are consistent and stick to a training plan while eating in a calorie deficit, the results will come. Set a plan which is going to be sustainable long term and try using different dieting techniques and supplements along the way to help you achieve your goals.
