How Do I Lose Fat?

How Do I Lose Fat?


This is one of the biggest questions regarding health and fitness nowadays. How do I lose fat? There are countless machines and pills out there that promise fat loss and tons of people are buying into the multi-billion dollar market a year. So what do you have to do to lose fat?

The things that matter the most when it comes to shedding fat and losing weight is:

1) What you eat

2) How much you eat

It does not matter how much you exercise, if you want to shed the weight and keep it off, proper nutrition is the way to go. This is where most people fail when it comes to leaning out for summer, or just getting healthy. They exercise religiously but their nutrition is lagging behind. What you eat on a daily basis is going to be responsible for a minimum of 70% of your results, and that is bare minimum. Depending on your metabolism, genetic build, the actual figure can almost be closer to 80, even 90% of results.

Proper nutrition is the ultimate key to rapid fat loss. Your choice of food will make the difference between having a body that is soft looking, squishy, or a body that is lean, and “rock-hard.”

Lets talk about the first factor when it comes to fat loss:

What you eat

I’ve seen many people, some are even close friends of mine, that go to the gym every single day, spend an hour on the treadmill then go out and have a whole pizza afterwards because they are hungry.

Are you kidding me?  Then they complain that nothing works. I’ve told many people this; there are two kinds of people in this world: people that “Live to Eat”, and people that “Eat to Live”. I am one of the people that eat to live. I don’t care how the food tastes, if it’s healthy and it provides me with nutrients, I’ll put it in my mouth, chew it and wash it down with a glass of water. Then there are people that ‘live to eat,’ people that LOVE food. They don’t care how much salt and sugar is in the food, if it tastes good, they will eat and eat. These typically are the people that come to me for fat loss advice, and I tell them the same thing, YOU HAVE TO CHANGE YOUR EATING HABITS to see results. Like I said, if you eat garbage, you will look and feel like garbage.

The second factor in fat loss:

How much you eat

A lot of people may get confused about this second factor. They eat healthy foods, like whole grains, lean meats, eggs, but they don’t lose a single pound!

Why is that?

Now here is the tricky part to this. Everybody’s body needs a specific amount of calories in order to function per day. If you eat more than what you need, you will put on weight. If you eat less than what you need, you will lose weight. I’ll give a quick example of calories so you can have a better understanding of how it works.

Jenny is 150 pounds and she wants to lose weight. Her daily caloric needs to maintain her body weight in relevance to her daily activities, are around 1500 calories. In order for Jenny to lose weight, she needs to consume fewer calories than her body needs a day to function and maintain weight. So she should be in a daily caloric deficit.

Jenny’s friend told her that she just needs to eat healthy foods to lose weight, but it has been almost a month and Jenny hasn’t lost a single pound. In fact, she has actually gained a pound!

Let’s take a look at what she is eating. This is where it gets complicated.

Jenny typically eats 3 meals a day. For breakfast she will have a large bowl of whole wheat cereal with whole milk and an orange. That equals out to about 300 calories. For lunch, her friends want to go out to a restaurant, so Jenny chooses the healthiest meal possible, which is a garden salad with guacamole, and eggs, and 2 slices of whole wheat garlic bread. That equals out to 600 calories. Then for dinner she has a bowl of pasta tossed in garlic and olive oil topped with some Parmesan cheese and a glass of milk. This is around another 600 calories. Then before bed she’s feeling a little hungry so she drinks another glass of milk (around 180 calories). Not too bad of a day right?

Sounds like something most people eat while trying to lose weight.
Since Jenny did not know that she needed to track out her calories in order to lose weight she just assumed that eating healthy foods will help her lose the fat.

So let’s total up Jenny’s daily caloric intake. After adding all of her meals up, the calories equal out to about 1680 calories in one day. Remember that Jenny needs about 1500 calories for her body to maintain her weight and 200-300 less than that to lose weight. So according to her sample day, she has an excess of 180 calories which might result in her body storing the extra unused calories as fat.

A lot of people do not look at the nutritional labels on food and think as long as the food seems healthy they can eat a whole lot of it. This is not true at all. Even eating excess amounts of fruit can result in unwanted weight gain. To check how many daily calories your body needs a day, find a calorie calculator and input your numbers.

So there you have it, 2 factors that matter the most when it comes to shedding off the excess fat. Knowing what to eat and when to eat, followed by daily exercise is what is needed to lose the weight and keep it off. Look out for my next article on foods and drinks that are guaranteed to shred off that excess weight! Now you can educate others when they come up to you and ask “how do I lose fat?”


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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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