Fat Loss: How To Get Real Results
Recently, I’ve been getting a lot of questions about fat loss in terms of nutrition and movement and I think it’s time I answer your questions here. So, I want to preface this by saying that what you’re about to read is based on my own experience with myself and clients, therefore some subjectivity awaits. That being said, as usual, I provide fact-based insight and research as well!
So before I share with you how you can get real, quick, fat loss results, I want to explain to you the difference between idealistic and optimal change. You’re reading this because you want to make a change, that’s obvious. What’s not obvious to you (yet) is how. From my experience and observation, people try too hard to do what’s ideal. It’s “ideal” to lose weight slowly and eat healthy 100% of the time. It’s “ideal” to workout every day, hit your steps, and calorie count. And that’s great, we can acknowledge that. But, that’s perfection. And that’s not the goal, the goal is to get the result regardless of the “ideal” way.
Forget everything you think you know about fat loss because most stuff out there is a load of poop. There’s no magic pill or silver bullet, okay? The “secret” you’re looking for is that you simply have to figure out what works for you. Annoying, right? Wrong. Once you figure out what works for you, you’ve won. It just might take some trial and error for you to arrive at your optimal diet, protocol, workout, and so on. While I can’t tell you your “secret,” I CAN share some truth and debunk common universal myths.
Myth: Rapid Fat Loss Is Bad
To be fair, I used to believe this as well, especially because some research supports this idea. But, weight loss is so subjective and personal that research is a bad place to start when considering what would work for YOU. And for those of you who live off the research, don’t worry, I’ve got something for you. A 2017 study found rapid weight loss to be more effective. In this case, rapid weight loss was defined by a daily caloric deficit of 500 - 800 calories. Another study found rapid weight loss to be no better than slow weight loss: “losing weight slowly or quickly won't tip the scale in your favor when it comes to overall health.” That being said, I don’t suggest losing more than 2 pounds/week, especially unless you’re over 30% body fat. I simply understand that for some people losing .5 a pound a week is discouraging and ultimately unsuccessful. If an 8-week fat loss plan means actually sticking then go for it. If you think you could swing sticking to a longer plan then I’d suggest considering it, as studies show slower weight loss means a lower chance of weight regain.
Truth: It’s Going To Take Longer Than You Think
Body recomposition is a funny thing. You think you have to lose 20 pounds but you actually have to lose 30 or lose 10 and then build 10 pounds of muscle. It usually isn’t as simple as it seems, which leads to it taking longer than you think. You think it’s going to take 8 weeks to lose the weight, and let’s say you do, chances are your body doesn’t look how you thought it would. This happens to people ALL the time. The truth is, even if weight loss is only 10 weeks away, your dream body is not. I tell clients to give themself a year, most scoff at the comment, but those who take it with a grain of salt are the ones who see REAL results. It took months and years for your body to get where it is; it’s going to take time for you to get it back or even better. That being said with the right program and discipline, it doesn’t have to take forever and a day. With this in mind, I suggest you 1) start NOW 2) Take it one day at a time. Forget tomorrow, just be your best today 3) Optimize your environment by asking for help when you need it.
Myth: Diet or Exercise Alone Is Enough
You often hear it from people who don’t like exercise or don’t want to give up their morning bagel. You’ll also hear it from people who are simply trying to sell you something 👀. Truth is, diet isn’t enough and neither is exercise. In terms of your overall health, this should be obvious, but right now let’s simply focus on fat loss. Both are effective but the two together are most effective and the literature continues to support this. In terms of initial weight loss, the diet seems to be the way to go, but in terms of long term maintenance, a 2019 study found that those who experienced the least amount of weight regain, were the most physically active. Diet and exercise complement one another not only in terms of fat loss but also in health. To ask which one is “more effective” is to completely miss the point. Lead with an abundance mindset, not scarcity. The answer is both.
Truth: Excessive Fat Is Bad For Everyone
Now before I expand on this TRUTH, I want to make something clear. Skinny does not mean “lack of fat” and obesity and skinniness are NOT mutually exclusive. Ever heard of sarcopenic obesity? It’s the presence of muscle loss and excessive fat. So, don’t simply blow this one off if you don’t think you “look” like you have excessive fat. This is why BMI alone is bullcrap and body fat percentage, in conjunction with BMI, is key. That being said, excessive fat is bad for you, and it’s important you just accept that. Don’t be subjective about your health and don’t rely on your eyes. Be objective and make changes based on the facts. I urge everyone to figure out their BMI and body fat percentage, today. You need to be urgent about your health, it’s really all you have. In terms of performance it’s important you find take the time to learn which body composition is ideal for whatever you do. Lower body fat is generally ideal in this case.
In terms of healthy ranges for womxn, 16% - 23% is ideal. Within this range, find what’s optimal for you.
