Updated: Nov 24, 2019
Let's play a scenario really quick. You want to lose weight, you want to lose fat, and you googled "How do I lose fat?"
I'm going to stop right there because if you google "How do I lose fat", all you're going to get are articles giving you 10 steps on what you can do. The secret is simple, and it's not a fad or some special diet that you need to embark on. It's this:
No matter what kind of diet you choose, whether it's Keto, Whole30, Weight Watchers, Flexitarian, etc - you need to be in a caloric deficit no matter what you eat. In theory, you can eat almost anything as long as you are in a caloric deficit, but eating 10 donuts a day that net you 100 calories below your daily requirement isn't good long term obviously. You're consuming way too much carbs and fat along with other unhealthy ingredients.
It really is about finding the right balance. Half the battle is fought in the kitchen, the other is how active you are.
According to this article titled: Calorie Deficit For Losing Weight, "researchers estimate that you need a calorie deficit of 3500 calories per week to lose one pound of fat." Being at a deficit of 3500 calories a week means you need to shave off 25% (2,000 calorie diet for the average consumer) of your calories consumed per day at a minimum to lose a single pound of fat.
The 3 main points in that article are:
1. Eat less food 2. Get more active 3. Combine diet and exercise
It really comes down to strategizing and keeping track of what you're eating, how much you're eating and how active you are. If you're trying to lose fat or shave off weight - I recommend using a food diary such as MyFitnessPal. It requires you to log in what you're eating, but you're keeping yourself accountable. That's half of the first step.
The second half of the first step is letting that progress compound over time until logging your food becomes second nature. You will start to be conscious of what you're eating.
I'm not going to go into further detail as the last two are self explanatory, but the first step is the hardest hurdle to overcome. Once you're on top of managing your food aka your diet, your fitness performance will not only increase but your body will also reflect that.
If you feel like you're having issues with diet, or still having issues with logging what you eat - feel free to reply directly here to chat with me. I am more than happy to help you on your path to a more fit lifestyle.