So you have decided you wan to lose some body fat. These are my top 4 tips for getting the job done.
Yes i know you have heard this one before but the link between your body fat levels and the amount of carbohydrates you eat is a pretty fundamental one. It is true that some people can eat plenty of carbohydrate and stay lean. Sometimes their blood work can be good to and they can even be relatively healthy too, however if you have body fat to lose, then you are not one of these people. This is so important i feel the need to repeat it. Yes, some people can eat plenty of carbohydrate and stay lean but if you have body-fat to lose then you are not one of these people.
This however does not mean you have to go full keto or carnivore to lose weight (though you might). For most people just dropping their carbs to moderate levels will be enough to get some fat burning going. The reason for this is that eating carbohydrate (and all sugars), triggers insulin. Insulin tells your body to store energy. If you want to lose body fat then you need to start switching off some of these storage signals and allow your body to start switching on more of the spend signals.
Start by using an app like to my fitness pal to see just ho much carbohydrate you are actually eating on a day by day bases. Then cut your intake to 150 grams a day for men or 120 grams a day for women and see what happens. You might need to go even lower than this but it is a good place to start.
Most people eat far to often. The whole idea of eating 5 or 6 small meals a day make no sense at all if the goal is to reduce your body fat. It is a great way of gaining weight though. Ask any bodybuilder or power-lifter how to add more size to your body and the first thing they will tell you is to eat more often.
Just like with your carbohydrate intake, the objective here is reducing the amount of storage signals you are sending your body and turning on more of the spend signals. Every time you eat your body needs to process that food. And when food is coming in then burning excess food in storage is switched off.
You don’t even need to eat less food, just reduce the amount of times a day you are eating.
You can start by just going back to the basic 3 meals a day format, but you may also get very good results by playing with some Intermittent fasting (IF). Try eating all 3 of your meals in an 8 hour window, or even give eating just twice a day in a 6 hour window a go. It’s easier than most people think and it will certainly turn on plenty of your spend signals.
Any and all exercise will help with body fat reduction, but nothing will work better than hitting the iron. After your organs, muscle is the most metabolically active tissue in your body. In other words it burns fuel. Lifting weights will burn up stored sugars in your muscle tissue, leaving space for more to be stored there. That way less of the carbs you do eat can get stored as fat, even if you are eating to many of them.
Weight training also switches on a lot of spend switches in your body and keeps them on for at least 24 hours. In fact you will burn off more stored fuel in the 24 hours after weight training than you will during the training session itself.
Weight training also releases a lot of endorphins in the body, making you feel better and more likely to stick with an eating and exercise plan.
You don’t need to be the strongest person in the gym to get the benefits either. People often make the mistake of thinking that the weight you lift needs to be huge to be worth doing. Forget the number on the side of the weight, it is irreverent, all that matters is how it feels to you. Aim to pick weights that you can do multiple sets of 6 to 12 reps with. If you can lift the weight more than 12 times it is to light, if you can lift it less than 5 or 6 times then it is probably to heavy (if you are a beginner).
And son’t forget to have fun and keep records of what you are lifting. Strength increases very quickly when people start weight lifting, so adjust the weight you lift as you go. And get a trainer if you can. They will guide you far better than you can probably guide yourself.
This is a more advanced tip but it is a very effective one. If you are eating just 2 or 3 meals a day, try and train before you eat the first of these. You don’t need to eat straight after training, so if you are eating all your food at lunch and dinner, training in the morning would be a good option. Once you have been fasting for a few hours your body will have lots of spend switches turned on. Add a workout into this mix and a lot more of these switches will also be turned on.
Don’t worry if your work day means it is just not possible for you to train fasted. It is better to train in a fed state than not to at all so never let the fact that you can’t fit in one aspect of your plan obstruct you from engaging with the rest of it. Perfection is not the goal, it never should be. Aim to practice imperfectly, but aim to practice.