Everything Fat Loss: The Definitive No Bullsh*t Guide

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No matter what you think or believe, we’ve worked with everyone from those who need to lose 10 pounds to those who need to lose 150 pounds.

One study found that females after menopause lost belly fat when they shed 6–7% of their weight through a small calorie restriction and exercise ( 50). And that’s no good because when you start to lose hard-earned muscle, your body will begin burning less and less calories each day. Severe calorie deprivation inhibits the production of serotonin, a brain chemical needed to control appetite and maintain harmony with food.ATP produced from the breakdown of fat is used for metabolic processes in the body including breathing, body temperature regulation, digestion, and excretion. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for the healthy varieties above. Several simple steps can promote long lasting, sustainable fat loss while improving your overall health.

Again, repeat the same conditions (same outfit, same lighting, same pose) to maintain consistency and make progress easier to monitor. According to another study, HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time ( 41).Most people who start a weight loss diet only get short-term results and are not successful at keeping that weight off in the long run. How much you eat will dictate the majority of your fat loss efforts, no matter how hard you work in the gym. A coordinated plan with a specific approach to nutrition and training has been shown to be optimally effective for preserving lean muscle while burning fat, improving RMR.

After helping thousands of people lose weight, the key to building an effective fat loss plan is knowing where to start, building a plan that is sustainable (think easy over restrictive), and having guardrails to help you stay on track. A higher intake of healthy fats, such as olive oil and nuts, is associated with a lower risk of weight gain. There are many ways to “diet”, make sure you are picking a method that works best for you based on your lifestyle and preferences. In this Ultimate Beginner’s Guide to Fat Loss, we’ll teach you everything you need to know in this 10,000+ word post.One of the reasons fat loss is such a sought after goal is because it is hard and strategies need to be personalised to you if you want to stand a chance of getting sustainable results.