The ONLY thing you need for fat loss
The only thing you need for fat loss
The ONLY thing you need for fat loss is a calorie deficit. How you create it, is up to you. The most effective way is to combine a calorie deficit (consuming less calories than you burn each day) with exercise. This effectively means you are eating less and moving more thus creating the biggest deficit. Nutrition is KEY and you are unlikely to lose weight with exercise alone (maybe to begin with but you can’t out train a bad diet!)
It is important to understand how many calories your body needs for you to live day to day so that you can fuel your body for your workouts and know how to lose fat if you need to. In order to do this, you need to be able to calculate your personalised calories.
The easiest way to do this is to use tdeecalculator.net
What is BMR?
Your BMR is the number of calories your body needs to perform basic life sustaining functions. This does not include any exercise.
Once you have calculated your BMR you need to then factor in your daily activities. For this, I generally use a step count so if you have an office job, i would use sedentary, if steps are 10k plus per day use moderate and if steps are above 16k every single day use high activity levels
Now you will have your MAINTENANCE calories. These are the number of calories your body needs to stay as you are now! If you want to lose weight you need to create a calorie deficit by reducing the amount of calories you NEED by around 20%, likely increasing the longer you diet for.
The thing about your body is that it is unique. So your maintenance calories may be calculated at 2000 but you may be able to maintain your weight between 1900 and 2100 calories per day. This is highly individual and takes some consistent tracking to see how your body responds
The more you learn and understand how your body works and what it needs, the more likely you are to succeed with your goals. The main objective is to lose weight on as high a calories as possible.