When it comes to sustainable fat loss, we need to fully understand the concept of energy balance. By that, I mean offsetting the calories we consume in our diet against the energy we burn off through exercise and activity. However, the topic of calories in versus calories out is more complex than most people realise. It is a common misconception that these numbers are fixed and easy to calculate accurately. Instead, achieving a calorie deficit is a dynamic process that varies depending on a lot of biological factors.
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Managing Energy Balance is the Key to Sustainable Fat Loss
The calories out component encompasses the following factors:
Additionally, each of the above factors can be influenced by various elements such as:
The Difficult Part of Managing Energy Balance - It's hard to track the number of calories you consume
Even if you track your calorie intake perfectly, there can still be discrepancies in the absorption of calories. Furthermore, food labelling is not always precise, and certain foods can be missed or inaccurately tracked. As a result, people often underreport their food intake unintentionally. Additionally, when you start tracking your intake, your behaviour may change slightly from your usual habits. All of these elements make it challenging to track calorie intake accurately.
Is it possible to reduce calories too much if I want to lose fat?
The body can react to low-calorie intake by decreasing energy expenditure. However, these metabolic reductions are typically less than the actual decrease in calorie intake.
While the lower your calorie intake, the more fat you can lose, there are still other reasons to avoid going extremely low. These include:
Maintenance Phases can be Useful in your Sustainable Fat Loss Journey
If you need to lose a significant amount of fat, you do not need to do it all at once. You can break it up into phases, including maintenance phases.
By doing this for an extended period, you may reverse some of the metabolic adaptations that have occurred. Even shorter breaks can have benefits, such as reducing hunger and addressing the psychological aspects of dieting.
Weight Loss, Fat Loss and Protein Intake
If your goal is to lose fat, it is slightly different from wanting to lose weight. A low-protein diet during a calorie deficit can result in a greater loss of muscle mass.
By having more protein within the same number of calories, you are likely to lose less muscle and more fat mass. Protein is also an excellent tool for satiety. For this reason, protein should be a priority when looking to lose fat.
The recommended daily intake is 1.6-2.2g/kg of body weight per day. If you are particularly lean, you may need slightly more protein, and if you have a lot of body fat, you may need slightly less.
Low Carbohydrate versus Low Fat intake
In a controlled environment where calories and protein are matched, both low carb and low-fat diets result in similar fat loss over an extended period. The best approach is one that you can consistently maintain, whether it is low carb, low fat, or a more moderate approach.
Pushing through a fat loss plateau - simple but effective nutrition advice
To break through a plateau, you can consider the following options:
Nutrition for Fat Loss Take-Home Tips
To achieve fat loss, try the following strategies:
Remember, sustainable fat loss takes time and consistency. Don't get discouraged if progress seems slow, and keep experimenting with different strategies until you find what works best for you.
