Fat Loss. Start Here.

The simplest truths are harder to believe.

Unless there's an underlying medical, metabolic, or psychological issue with your weight, the below info should be the starting point.

The BIGGEST and the MOST important 'rock' in fat loss / muscle gain - Energy Balance. To maintain a stable bodyweight, energy intake must, over time, exactly equal energy expenditure, a state known as energy balance. Low fat, low carb, keto, zone, vegetarian diets….all obey this law. All diets can work and all diets can fail. If you are taking in more than you are expending, you gain weight. You lose weight, if you have a calorie deficit.

I'll focus on fat loss here. The principle is as simple as 1-2-3. The execution may not be as easy for some. But that post is for another day.

"How do I know if I am eating more than I need?" The answer is initial 'tracking'. Notice that I said ‘initial’ tracking. Yes, there are formulas and calculators for that on the internet. You can sure use those, but since every body is different, I’d suggest tracking your food and caloric drinks for 2 weeks and see what number of calories YOUR body needs to maintain your current weight. If after tracking for 2 weeks your body weight average stays the same (within 2-3 lbs) you've found your maintenance calories!

So, the 3 main steps to fat loss are:

1) track your food intake for 2 weeks
2) create a suitable daily calorie deficit (about 500 calories usually)
3) track your body weight / body composition on a regular basis

In the next blog post we shall dive deeper into “energy out” concept. You will learn about how your body uses the calories you take in through food and how you can use this knowledge for the purpose of fat loss.