The very basic and most important fundamentals.
Here are the 5 fundamentals of fat loss. Please be sure to read through each point very carefully, as these are the factors that will help you have a successful fat loss phase.
1. Calorie Deficit
No deficit, no weight loss. Period.
Whether you create a deficit through consuming fewer calories from the food you eat, burning more calories through exercise, or a combination of both, you must create a calorie deficit to lose weight.
2. Food Quality
Whether your goal is fat loss or just general health, the majority of your calories that you consume should ideally come through nutrient dense foods, which are your whole foods. These are foods higher in nutrients, and lower in calories. This doesn’t mean that you shouldn’t include fun foods into your plan. A general guideline would be 80% of your calories from nutrient dense foods and 20% of your calories from fun foods.
3. Enough Protein
Protein plays quite a vital role when trying to lose fat. It helps with retaining muscle, so that the weight you lose comes from fat and not muscle. Protein is also going to keep you fuller for longer, meaning that adhering to a calorie deficit may be easier. Protein also has a higher thermic effect of food, meaning that you burn more calories through the digestion of protein than what you would through carbohydrates or fats.
4. Regular Exercise
Regular movement and/or exercise plays a massive role in your health journey. It can assist in fat loss, help build muscle and play a big role in mood enhancement. Your movement doesn’t have to be anything extreme, you just have to aim to move a tad bit more on a regular basis.
Extreme diets and exercise routines are a recipe for failure, as adhering to them can be very difficult. Work on creating something that you can stick to over a long period of time. Success lies in the small changes that are made on a daily basis, and then repeated over a long period of time.
All of these topics are in video format as a tutorial as well, so that you can learn and understand as much as possible.