A Guide To Fat Loss

Fat loss and managing body composition is becoming one of the biggest health challenges people are facing and is one of the most common reasons people come to me for training and nutrition guidance. There is so much confusion and misinformation out there surrounding fat loss, which can make it incredibly hard to understand what advice to take and what exactly is required to lose fat mass.

To counteract some of this confusion, here is a brief overview of what is needed to achieve fat loss. Please keep in mind, it is incredibly important to have professional help while you are in the process of losing fat mass. Each person has slightly different needs to match their lifestyles and individual situations, so keep in mind that this information is general in nature and therefore you should seek individual support from a qualified trainer, nutritionist or doctor to ensure you reach your goals and are honouring your body!

Requirements for Fat Loss

To lose body fat, you must be expending more energy than you are taking in. This forces your body to use stored energy (fat mass) to function. Therefore, you need to be eating in a calorie deficit. Calories are a unit of energy that are used to measure the energy contents within food and drinks. Our bodies require a set amount of calories (energy) to function each day. Everyone’s calorie requirements are different (factors such as age, gender, height, activity levels and muscle mass are just some of the factors that determine this), so in order to gain weight we need to be eating more calories than what our bodies require each day, and therefore to lose weight we need to be eating less calories than our bodies require each day. To work out what your caloric intake to lose fat mass (calorie deficit) should be, we must calculate the amount of energy you require daily to survive at your current weight (your mainatance calories) and find out the ideal level of deficit for you.

Your needed intake may change throughout the weight loss process as your body composition and metabolism changes, and it is so important to ensure you are still consuming an adequate level of nutrients, so having someone qualified to help you adjust this and ensure you are progressing is incredibly helpful!

To lose body fat mass while maintaining/ building muscle mass and strength, you need to be consuming an adequate intake of protein, combined with resistance training. You still need fats and carbohydrates as each play a crucial role in your health- so no need to cut food groups out as this can lead to nutrient deficiencies.

It is so important to note that pursuing a fat loss goal doesn’t need to be restrictive or control your life! You can still enjoy your favorite foods in moderation and go to all the social events, it just requires you to make educated choices and be prepared. To stay on track with your fat loss goal, you need to be in a calorie deficit, so allowing yourself the treat foods occasionally, provided it fits in your calories, is ok!

Tracking your calories is a super helpful tool to ensure you are staying within your calorie deficit while maintaining a highly nutritious diet. Tracking calories is also a fantastic way to establish a data base for your nutrition, which can make it easy to see your bodies trends, progress and understand what adjustments need to be made along the way.

For more information on how to track calories, find our tips for tracking calories accurately here.

It is important to note that while tracking is a fantastic tool, it is not recommended for some people if they have a history of disordered eating or need to work on their relationship with food. If this is you, know that there are other ways to stick to a deficit and effectively lose fat (such as a meal plan), so speak to a coach to look into the many alternative solutions!

Tips to Aid Fat Loss – When Tracking Isn’t an Option

• Prioritise Protein. Protein is one of the most satiating nutrients, meaning it allows you to feel fuller for longer. Prioritising including a high quality protein source in every meal and snack allows you to feel satiated and sustained for longer.
• Practice mindful eating and portion control. Eating your food mindfully and slowly as opposed to inhaling your food on the go allows you to be full present with your food and properly register when you are full.
• Eat until you are 80% full. Learning to listen to your hunger cues and stop eating when you are 80% full ensures you are adequately fuelled without overeating.
• Fill your plate with fresh fruit and vegetables. Filling your plate up with fresh fruit and vegetables allows you to eat a larger volume of nutrient dense foods, without the additional calories.
• Prioritise whole food choices over processed food choices. Choosing whole food options which have been minimally processed is ideal as it is generally lower in calories, while being more nutrient dense. Often, highly processed foods have added sugars and fats, increasing the energy content in the food.
• Understand nutrition labels. Learning to read nutrition labels and understanding a foods nutrient breakdown is key as it allows you to choose the smartest option which is most on track with your individual goals.
• Meal prep. Prepping and pre planning what you are going to eat allows you to stay on track with your diet, especially on busy weeks.
• Look for hidden calories. Be mindful of hidden calories such as cooking oils and alcohol. These can quickly add up and lead to accidental overeating.
• Hydrate. Our bodies can often mistake dehydration for hunger, so ensure you are hydrated by aiming for a minimum of 2.5L of water daily.
• Resistance Training. Resistance training is hugely beneficial for fat loss as your body requires additional energy to repair and regrow muscle tissue back stronger. This style of training will help preserve strength and muscle mass while in an energy deficit, as well as help improve overall body composition. Resistance training 2-4 times per week with an effective program is ideal.
• Make food swaps. Making food swaps to lower calorie options will allow you to eat a similar volume of food, with significantly fewer calories. You can find some simple food swaps here!

• Ask for help and support. Sustainable and healthy fat loss can be a tedious process and can be both mentally and physically challenging, so reach out for support and guidance when needed. I am here to keep you on track and accountable through TML Coaching, so reach out today!

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