Back to the Basics of Fat Loss
By: Justin Carroll
Tags: Weight Loss Tips, Fat Loss, Weight Loss, Fitness, Nutrition

As we get ready to step into the warmer months of the year, many of us are reaching for some kind of fat loss goal. After all, everybody wants to be swimsuit ready, am I right? Above all else, we have to remember that it’s not what you do at one meal or one event that makes the difference. It’s what you do the other 80% of your week that will decide how you make progress toward your goals. Let’s remember, to achieve or maintain fat loss as well as a healthy body, we have to have a few things in line:

1. Calories- This is the term for our bodies source of energy. In order to drop any kind of weight, we must consume less calories than our body uses, this is known as a calorie deficit. If you aren’t burning more calories than you consume, your body has no reason to turn to stored energy (body fat) for fuel. The best way to know how many calories we are eating is to track our food so that we can control our portions.

2. Protein- To maintain a higher metabolism (i.e. burn more calories at rest), you want to keep as much muscle tissue as possible. This can be tough when you’re in a calorie deficit because your body can easily use muscle tissue as energy as opposed fat stores. In order to protect as much valuable muscle as possible, you need to eat an appropriate amount of protein in regular intervals throughout the day. This is known as being in an anabolic state, where your body is burning carbs and fat for fuel while protecting lean muscle. Typically, a serving of protein about the size/thickness of your palm, every 3–4 hours is enough to keep you in an anabolic state.

3. Sleep- Our body does a large majority of processing nutrients and repairing tissues while we sleep. Lack of quality sleep raises hormones for hunger, lowers hormones for fullness and slows down our overall metabolism. Not to mention the fact that forming the proper habits for fat loss like consistency in the gym, preparing quality food, and increased daily activity get more difficult if you are constantly tired. In fact, some studies have shown that losing 4–5 hours of sleep causes you to perform as if you’ve had 5–6 beers. The recommended amount of sleep for adults is 7–9 hours but keep in mind, it’s just as much about quality as it is quantity.

4. Water- Whether it’s brain function, digestion, joint function, or fat metabolism, your body relies heavily on adequate water consumption. Not only does it play a crucial role in bodily functions, but drinking water frequently throughout the day helps keep the feeling of fullness, preventing the need for that “snack” that has more calories than we’d like to admit. One of the main ways the body metabolizes fat is through the liver but if it’s dehydrated, it can’t do that job very effectively. Recommended intake for adults is 100–120 ounces of water daily.

Although there are many factors that can affect how our body loses fat stores, these four areas are where the majority of your attention should be. Remember, a good rule of thumb to use in forming a properly portioned meal is a palm sized portion of protein (fish, chicken, beef, eggs, etc.), a clinched fist size portion of carbs (rice, potatoes, oatmeal, fruit, etc.), and a clinched fist sized portion of veggies (broccoli, carrots, celery, etc.). The Summer season will bring new challenges, but a proper diet paired with frequent activity is sure to help improve your life in all areas.