All About Fat Loss
The most common goal of gym-goers is fat loss. As a country, we are facing an obesity epidemic. While there are numerous contributing factors, poor nutrition and exercise habits are certainly two of the most prominent.
Does eating fat make you fat?
No. Neither does eating carbs, or eating protein. Eating too many calories over a long period of time makes you fat. Don't get caught up in the "fat is bad," or "carbs are bad" mindset. We need fat, we need protein, we need carbs. Focus on quality and balance.
Take inventory of what you're eating. Track your meals for a week. You may be surprised at where your calories are coming from. Ideally, you want a healthy balance of fat, carbs, and protein. If you notice more than half your calories are coming from carbs or fat, you may want to make some adjustments.
What type of exercise is best for fat loss?
Strength Training, Interval Training, and Cardio can all be helpful for fat loss.
Strength Training is a great long-term tool. By maintaining and/or increasing your lean muscle mass, you're boosting your metabolism to burn more calories all day, every day. Cardio can be a good short-term tool, as you tend to burn a lot of calories during each workout. Interval Training is a good combination of Strength Training and Cardio.
For fat loss, the best approach for most people is to prioritize Strength Training and Interval Training, while mixing in some Cardio. The Cardio component doesn't need to involve running races or intense workouts. Simply walking several days a week can provide great benefits.
As far as long-term sustainability, you must find activities you enjoy - or at least don't hate. It's better to find something you like and can sustain rather than the "perfect" workout routine. Being part of a supportive, friendly fitness community can be a HUGE help.
What types of foods are best for fat loss?
Quality Protein and Vegetables will be your best food options for fat loss. They tend to be high in nutrients, without being too high in calories. Quality protein sources include lean meats, dairy, nuts, seeds, legumes (beans, peas, lentils), soy, eggs, fish, and some grains.
A list of quality vegetables is nearly infinite, but some common ones include spinach, lettuce, asparagus, carrots, cabbage, zucchini, cauliflower, cucumbers, broccoli, onions, celery, and peppers. These foods provide large amounts of vitamins, minerals, phytochemicals and fiber.
What other factors help with fat loss?
Recovery (including sleep and stress reduction) is very important in your fat loss journey. When we're sleep-deprived, we often eat more and tend to reach for poor-quality food.
When we're stressed, our bodies want to hold on to extra fat as a safety mechanism. So don't forget to spend time relaxing and recovering from your workouts and daily stresses.
Stay Strong!
Your bStrong Team