Eat less, move more.
This is a common thing you hear when trainers or other questionable characters try to simplify fat loss. Basically it’s correct, however if we get picky, you can actually eat more and still lose fat.
A broccoli flower will be more than eating a snickers bar, but there are still more calories in a snickers bar. Same goes if you compare cauliflower with a handful of potato chips. (and who eats just a handful? not me…)
So should the saying be, eat more, move more? Maybe. But that’s not explaining how and why so if you only said that there’d be a lot of people starting to gain weight again.
So it could be that you exchange calorie dense processed food with natural products such as fruit and veg. That’s as simple as it has to be for some, just tell them to eat healthier (what is that anyway?) get more exercise in and you’re good to go and will be in to those skinny jeans at the back of your wardrobe in no time.
The problem is that a lot of people think they eat healthy. Seriously, just telling someone to eat healthy food may not be enough. A sandwich can be healthy, however may not be the best option if you want to drop fat.
You need to make the right choices but what it all comes down to is that you need to be in a calorie deficit to lose fat. There’s no question about it.
I wrote about the Twinkie Diet in an earlier blog post. Read it here.
The guy lost weight by eating Twinkies and other sugary and generally unhealthy foods, because he was in a calorie deficit. To work out what your deficit is, you need to work out your maintenance calories. This would be the amount of calories you need to stay exactly the same as now and is individual from person to person. ( I can help you with that)
Work out your maintenance, cut 300 to 500 calories and you’ll be losing fat. Add in smart training (hint: BIG 5 Fitness style) and you’ll be able to eat even more plus you’ll be stronger, you’ll feel better and will be fitter for the rest of your life.
This could be enough, however if you want to get really specific you need to count your macronutrients as well, carbs, fat, and protein.
But as I said, start with the basic.
Always think long term, so if something doesn’t work after a month, move on to the next step. Check out this fancy info-graphic I made.
Don’t stop doing something after only a week though, that’s not enough to see if it’s working. Give it time, it’s a long term commitment.