Are you interested in learning how to lose fat, what drives fat loss, and how the process occurs? Do you want to know what makes all the popular diets so ‘effective’?
If so, you’ve come to the right place. Read on because we’ll break it all down for you today.
How Does Fat Loss Work?
To understand how fat loss works, we first have to get familiar with how your body expends energy. The four things that account for calorie expenditure are:
- Basal metabolic rate (BMR) – the number of calories your body needs to carry out the countless internal processes that keep you alive
- Thermal effect of food (TEF) – how many calories your body expends to digest the foods you eat and absorb the nutrients
- Non-exercise activity thermogenesis (NEAT) – the number of calories you burn each day through non-exercise activities: walking to the bus stop, brushing your teeth, carrying groceries, etc.
- Exercise activity thermogenesis (EAT) – how many calories you expend through dedicated exercise time
Together, BMR, TEF, NEAT, and EAT dictate your total daily energy expenditure (TDEE): the entire amount of energy your body burns each day.
For fat loss to occur, your daily energy intake from foods and beverages needs to be lower than your TDEE. Doing so creates a calorie deficit, forcing your body to break down fat and lean tissue for the remaining energy.
The Truth About These ‘Fat Loss’ Diets
Any diet marketed for fat loss works because of one fundamental thing: it creates a calorie deficit. Whether you follow a low or high-carb diet, paleo, keto, or something else, fat loss occurs when you consume fewer calories than you burn.
Lose fat right now with these steps
Losing fat seems incredibly complex and overwhelming for many people, and one big reason is the sheer amount of information on the topic. The good news is that losing fat isn’t as complex, and it all starts with simple changes:
1. Drop Calorie-Rich Beverages
What do alcohol, fruit juices, sports drinks, and sodas have in common? That’s right: most are full of calories that can derail your fat loss efforts.
Reducing your intake of calorie-rich beverages and replacing them with sugar-free alternatives or water is a great way to ‘save’ calories, create a deficit, and lose fat.
2. Eat Protein at Breakfast
Research suggests that eating protein-rich foods (such as eggs) for breakfast instead of high-carb options (such as bagels) leads to steadier blood sugar levels, fewer cravings, and a lower calorie intake throughout the day.
3. Take the Stairs
Finding time to exercise can be challenging, but there are countless ways to become more active, burn extra calories, and establish a calorie deficit. For instance:
- Take the stairs instead of an elevator
- Walk to the store instead of driving
- Ride your bike to work
- Carry your groceries to the car instead of using the shopping cart
Simple adjustments to everyday activities can lead to more physical activity and a higher NEAT.
4. Use Smaller Plates & Bowls
Research shows us something interesting: using smaller plates and bowls is an effective way to control your portions and feel satisfied with fewer calories. The reason is that even smaller servings appear big compared to the bowl or plate, tricking us into believing we are eating more food. In contrast, using large plates makes us fixate on the empty space, making us think we are eating less than we are.
These small steps are why our clients have created sustainable lifestyles that have allowed them to not only reach their fitness goals, but surpass them! Read some of our client reviews here, if you’d like to chat with one of our coaches you can schedule a call here.
