Fat Loss

Fat loss isn’t easy. I know. With all these “fad diets”, pills, potions, creams, and “Belly blaster” workouts, you’d think it would be more attainable, right? As you know, it really isn’t, and majority of those mentioned above, give short lived results, and don’t exactly give you healthy ones either. This is also why I will never push any sort of those products to anyone.

Call me biased, but I’d rather implement something that will double my results/benefits. And that my friends, is calorie deficit with resistance training. Fat loss CAN and IS obtained by being in a CALORIE DEFICIT and/or MOVING MORE. But first, let me briefly explain FAT LOSS vs WEIGHT LOSS.

FAT LOSS vs WEIGHT LOSS

Although used disgustingly interchangeably, they are completely different from each other. The “fitness/health industry” has learned that people do not really care, they just want to lose pounds on the scale, so they have merged the two. Same thing happened with the whole “Burn belly fat/belly blaster” and “toning” (women did not necessarily like the term “muscle building”, so they learned to say “tone”. You can’t tone what you do not own. You need to build muscle.)

Fat loss is self-explanatory. This occurs when you lose strictly BODY FAT. Whereas weight loss can be a mixture of fat loss, muscle loss, dehydration, bone loss, etc. You get it.

CALORIE DEFICIT

Calorie deficit is obtained when you consume less calories than what your body utilizes each day or burn more calories than what you consume each day. All in all, a deficit is what’s key. Those “fad diets” play with this by eliminating a macro nutrient, typically carbs or fats. Essentially, this puts you a deficit by avoiding them. Especially with protein having a great effect on satiety (feeling full), you will be consuming fewer calories. This also ties in with “intermittent fasting/fasting”. You limit the window at which you’re allowed to consume calories…. putting you in a calorie deficit. It’s pretty difficult to overeat your calories during that window, especially since those that are practicing this, are watching the type of foods they eat and aren’t indulging in anything crazy like a large pizza with 7 toppings and washing it down with a Rootbeer float (which absolutely sounds good right now). Something that I found to be extremely helpful while in a deficit, is to find low calorie/high volume foods.

1. Watermelon

2. Fish/Lean meats

3. Popcorn (obviously try to avoid the "movie theatre" or excessively buttery ones)

4. Greek yogurt

5. Rice

6. Vegetables

7. Most soups

These are really filling, all while having overall low calories.

Many people get discourage when it comes to their nutrition, hearing the word “diet” or even when it comes to tracking what you’re eating.

Remember folks, you do not have to give up some of your favorite foods or snacks, You just can’t be an shi-thead when it comes to eating them. Especially when it comes to fast-food and junk food, EVERYTHING IN MODERATION! Do not overindulge. Try to track your food, drinks, and dressings as consistent as you can. It does get tedious at times, but remember, “the body you’ve wanted for years or the food you craved for the past few hours.” There will be days where you go off the path, just don’t dwell there and throw the rest pf the day or week away because you had one “bad” meal.

There are a handful of calorie tracking apps that let you scan the barcode

and input the servings of whatever you’re eating. My go-to is MyPlate. I’ve used this app well over 2 years and I absolutely love it. You can also create meals and save them if it is a common meal you have.

MOVEMENT

When it comes to movement for fat loss, try not to overthink it. Just move MORE. Opt to take the stairs when you can, go for a walk, signup for a dance class, run, swim, jog, or lift weights. It honestly is that simple. By moving more, you start to burn more calories than what you normally do, thus, creating a calorie deficit. Now, here comes the bias.

When you start to weight train/resistance train (

aka lift weights), you will start to build muscle (tone for the extra feminine). By building muscle, you improve your body’s metabolism. Leading to an increase in burning calories, all while you binge watch your favorite shows, sleep, or work that “living the dream” job. There are many other benefits to resistance training, but that will be a separate topic. So, stay tuned folks.

ENDING

Carbs do not make you fat.

Consuming fat does not make you fat.

Drinking sodas do not make you fat.

OVEREATING and LITTLE/NO MOVEMENT (daily) is what makes you gain fat. You can eat protein all day, but if you go over your calories every day, you will gain fat. You can eat salads all day, but if you're drowning it in dressing and go over your calories every day, you will gain fat.

I do offer FITNESS TRAINING as well as NUTRITION PLANNING. If you need somewhere to start, fitness and/or nutrition, feel free to get in contact with me. We do a consultation call to discuss information provided on the FORMS and go over the plan to get you where you need to be.

As always, Have the day you deserve 🐻🤘🏽💚