Fat Loss Fundamental

Back with another fat loss fundamentals post! All the information found online about fat loss can be overwhelming. So in today’s post, I will walk you through a 4-step checklist for setting up a fat loss phase.
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First, we of course have controlling calories. A calorie deficit is the single most important variable for fat loss. But there are several ways you can control calories. Next to calorie-counting, it is also possible to control your portions more at each meal. Since we want to maintain muscle while losing fat, a moderate fat loss approach is beneficial [1]. For most people, a 20-25% calorie deficit is a good aim.
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Multiple studies also show higher protein intakes help with muscle retention [2, 3]. Based on the current body of literature, a protein range of ~0.7-1g/lb. (1.6-2.2g/kg) body weight works well for most people.
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But probably the most important check of this post is the third, which discusses diet sustainability. To get sustainable results, we need a sustainable approach. As long as your calories are in place and you have a nutrient-dense diet, you can be flexible with your exact food options. There is no need to eat foods you dislike just because they are seen as “good fat loss foods”. Being flexible with your food options helps you stay more consistent, and the consistency then helps you get better results.
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Lastly, the body won’t hold onto muscle that is not used regularly. So to maintain muscle, we need to train muscle with weights [4].
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References:
1. https://pubmed.ncbi.nlm.nih.gov/21558571/
2. https://www.ncbi.nlm.nih.gov/pubmed/18469287
3. https://www.ncbi.nlm.nih.gov/pubmed/19927027
4. https://www.ncbi.nlm.nih.gov/pubmed/10487375