How to Lose Fat Sustainably
Losing fat is a common goal for many people, but it can be difficult to know where to start. With so much conflicting information out there, it's important to approach fat loss sensibly and sustainably. Here are some tips for losing fat in a sensible way, and finding a body composition you are comfortable to maintain:
Focus on healthy, balanced nutrition first: The foundation of any sensible fat loss plan is a healthy diet. Focus on prioritising eating whole, nutrient-dense foods such as fruits, vegetables, lean protein, and healthy fats for 80% of your food. Reduce processed foods and excess sugar, as these are very easy to overeat and which can lead to weight gain and inflammation in the body.
Avoid crash diets: While it can be tempting to try a fad diet or extreme measure to lose fat quickly, these methods are rarely sustainable and can actually harm your health. Instead, aim to lose fat at a steady pace of 0.5-1kg a week through a combination of nutrition and daily movement. This will also vary depending on your current body fat levels. If you currently have higher bodyfat levels, this may come down a little quicker than someone who is already leaner.
Eat in a calorie deficit. To eat in a calorie deficit, you need to know how many calories your body burns in a day. Use an online calculator to estimate your total daily energy expenditure (TDEE), which takes into account your age, gender, height, weight, and activity level.
Once you know your TDEE, create a calorie deficit by consuming fewer calories than your body burns in a day. A safe and sustainable calorie deficit is typically 10-20% below your TDEE, which can lead to moderate fat loss, and aiming to maintain muscle. Eating too little below your TDEE can result in muscle loss, low energy, nutrient imbalances, stress response.
Incorporate strength training: While cardio is important for burning calories and improving heart health, strength training is essential for building muscle and increasing metabolism. Incorporate resistance exercises into your routine, such as weight lifting or bodyweight exercises, to build lean muscle mass and burn more calories.
Be mindful of portion sizes: Even healthy foods can lead to weight gain if eaten in excess. Be mindful of portion sizes and practice intuitive eating, listening to your body's hunger and fullness cues.
Prioritize sleep and stress management: Sleep and stress can both have a big impact on weight loss. Aim for 7-9 hours of sleep per night, and practice stress management techniques such as meditation or yoga to reduce the stress hormone cortisol in the body.
Make sustainable lifestyle changes: Losing fat is not a short-term fix, but rather a long-term lifestyle change. Make small, sustainable changes to your diet and exercise routine that you can maintain over time. This will lead to more sustainable and long-lasting fat loss.
Remember, losing fat sensibly takes time and effort compared to fad diets, but it's worth it in the end. By focusing on healthy habits and sustainable lifestyle changes, you can achieve your fat loss goals in a sensible and sustainable way and maintain a body composition long term.