There are many different routes you can take to achieve your fat loss goals, with some obviously working better than others, but at the end of the day fat loss comes down to one variable – calories, more specifically a calorie deficit, failure to create a calorie deficit will result in failure to lose fat.
Once again, in case it hasn’t sunk in, fat loss is impossible unless you create a calorie deficit no matter what ‘Mr Lean in 15’ tells you – It really isn’t just about clean eating and HIIT workouts.
Number two on the list of importance when it comes to fat loss would be protein consumption, you need to ensure that you’re consuming enough, 1.8-2.9g per kilogram of body weight should do the trick.
There are a number of reasons why consuming enough protein is essential when dieting:
1) It will protect you from loss of muscle mass when dieting, losing muscle mass will lower your Basal Metabolic Rate, resulting in you burning less calories, meaning you’ll have to diet on a lot less calories to lose weight.
2) Of the three macronutrients, protein is the most satiating, which essentially means you’ll feel fuller for longer, which is a must when you’re in a calorie deficit.
3) Of the three macronutrients protein has the highest thermal effect, which means you’ll use more calories consuming sources of protein than you would in consuming sources of fat or carbs.
These two really are the major keys *DJ Khaled voice* as you can see I haven’t mentioned any fancy diets, meal replacement shakes or ‘fat loss supplements’ simply because they aren’t necessary and all they are is a false dream sold to the desperate/gullible/stupid, who are looking for a quick/easy result, you didn’t put on 20lbs of fat overnight, don’t expect to lose it overnight, if you do, it’s not fat that you lost, it’ll be a combination of fat, water, muscle and your money.