Have you ever felt confused when it comes to nutrition?
You hear about supplements, meal timing, muscle protein synthesis (wtf does that even mean) and a whole lot of other information telling you what you should and shouldn’t be doing.
This can be a pain in the ass because it just feels like there’s too much to focus on.
Having an information overload can stop you from getting started and that’s the last thing I want for you.
This is why today you’re going to learn how to make fat loss as simple as possible and know what you should focus on to get you.
WHAT TO FOCUS ON
You want to focus on as little as possible to avoid overwhelm and so you can start moving forward.
Instead of worrying about meal timing, supplements, meal frequency and everything else, you only want to focus on the fundamentals that are going to get you a large majority of the results.
Being in a calorie deficit is the MOST important thing for losing fat.
If you aren’t in a calorie deficit then you’re not going to lose fat. This is the law of thermodynamics.
A calorie deficit means that you eat less than you burn. So if you eat 2000 calories a day, you would need to eat less than that to lose fat.
Here’s how to figure out how many calories you roughly need to lose weight.
Men: bodyweight (kgs) x 24
Women: bodyweight (kgs) x 22
Example: A Female who weighs 80kg would need 1760 calories (22x80kg)
That’s how many calories she needs to live (BMR).
If she were to lie in bed all day and hardly move then she would still need to eat 1760 calories a day.
To many peoples surprise, you still do burn calories (a fair amount actually) just breathing and sitting around.
From there, you need to multiply your BMR by your activity level.
We all have different jobs, different lifestyles and different activity levels which means we burn a different number of calories. This can be great for someone if they’re very active because they can eat more food.
For the rest of us who don’t move as much, it just means we have to eat slightly less.
Here’s a guide on different activity levels.
- Sedentary = x 1.2 (little or no exercise, desk job)
- Lightly active = x 1.375 (light exercise/ sports 1-3 days/week)
- Moderately active = x 1.55 (moderate exercise/ sports 6-7 days/week)
- Very active = x 1.725 (hard exercise every day, or exercising 2 xs/day)
- Extra active = x 1.9 (hard exercise 2 or more times per day, or training for marathon, or triathlon, etc.
For you, you’re probably like me and are either lightly active or moderately active. You sit at a desk for most of the day and do some type of exercise a few times a week.
If we were to use the female example from above and she worked at a desk job, it would look like this: 1760 x 1.375 = 2411 calories
That’s how many calories she would need to MAINTAIN her weight.
Now it’s time for you to do the same.
Multiply your BMR by your activity level to find your maintenance calories.
Now, this isn’t going to be the exact number of calories. For some people, they may need to eat more and for others, they will need to eat less, but this is just a starting point for you.
Once you’ve figured out how many calories you need to maintain your weight you’re going to take away 500 from that number.⠀⠀⠀⠀⠀⠀⠀⠀
Example: 2411 – 500 = 1911 calories for fat loss.
The reason you’re going to use the number 500 is that there are 3500 calories in 1 lb of fat. Which means if you eat 500 calories less every day, by the end of the week you would have eaten 3500 calories less (500 x 7) and lost one pound of fat.
This is the most important thing to focus on and get right!
You must eat fewer calories than you burn in order to lose fat and if you can figure out how many calories you need by using the math above you’re likely to start noticing the scale drop.
Once you’ve figured out how many calories you need to eat, it’s time to focus on protein.
Why should protein be the second most important thing?
- Fills you up
- Helps you keep muscle
- Helps you build muscle
- Important for tissue, hair, fingernails etc
- It “could” increase your metabolism
Here’s how to figure out how much protein you need.
For regular people, you need to eat 2 x your bodyweight (in kgs).
If you’re a backward American (kidding) who uses pounds then you need 1g per pound of bodyweight.
- 80kg x 2 = 160g of protein
- 170lbs = 170g of protein.
You with me so far?
Cool, let’s keep going…
Now that you know how much protein you need you can split it evenly throughout the day.
If you eat 4 times a day, you divide your protein needs by that number.
Example: 160g of protein over 4 meals = 40g at each meal.
That’s just to help you make sure you reach your target.
If you have 30g at one meal and 50g at another don’t stress too much.
What matters most is your total protein for the day.
Finally, here are the best sources of protein
- Protein Powder
- Greek yoghurt
- Cottage cheese
WHAT ABOUT EVERYTHING ELSE?
Once you start to focus on being in a calorie deficit and eating enough protein, the majority of everything else really doesn’t matter.
More carbs or more fats? Who cares, just focus on reaching your calories.
What about carbs before bed? Again focus on your calorie deficit
I urge you to stop letting other “gurus” try and get in your head and confuse you with things that don’t play a big role in fat loss.
You should aim to keep it as simple as possible and do not look into other ways to “accelerate” fat loss and get faster results until you master being in a calorie deficit and eating enough protein.