If you want to maintain a healthy body fat, I agree. But if you want to go from 20% body fat or more to 10% I don’t.
Here’s how to lose fat fast.
1. Eat less. Start eating your body-weight in lbs x 16kcal. Cut 500kcal one week later. Check the balance one week later again.
- You Lose Weight: keep eating the same amount of calories.
- You Don’t Lose Weight: cut another 500 calories.
Don’t jump on a 2000 calorie diet. Only cut calories when you don’t progress.
2. Maintain Muscle. Lose fat, not muscle. Muscle burns calories, fat doesn’t. The more muscular you are, the more calories you burn.
- Eat. Fat is emergency storage. Your body will hold fat & burn muscle when you don’t eat. Don’t starve yourself, eat every 3 hours.
- Get Stronger. If your body-weight stays the same & you build muscle your body fat goes down.
3. Burn More Calories. Burn more calories than you consume and you’ll lose fat. Be more active. Not only will you lose fat, you’ll also be healthier & feel better.
4. Do Cardio. Cardio makes you lose fat faster & allows you to eat more. If you burn 1000kcal using cardio, you can eat 500kcal more while still having a 500kcal deficit to lose fat. Here’s how to lose fat using cardio:
5. Eat Healthy. Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy.
Drink Water. Drink 1 liter per 1000 calories you expend. Your body will stop holding water if you drink water- fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin
6. Eat The Same Every Day. The more variety you build into your diet, the less you stick to it. Eating the same every day is more effective. It also teaches you food is fuel in the first place, not pleasure.
7. Keep Yourself Motivated. Set goals & track progress. The weigh scale is not your best tool. Better are:
- Fat Measurements. Measure your body fat weekly using a fat caliper.
