Losing weight is a tricky subject. For some, it seems to come easy. For others, it seems like it’s a struggle to see any change at all.
If you want to get serious about losing weight, skip the junk food. Start eating clean, and you might just be happy with the results you see from that simple change.
To target fat loss specifically, it can get a little more difficult. Just remember, if it’s not difficult, it’s probably not worth doing. Here’s what Vinny Caposio has to say about losing fat:
Step 1: Modify Your Mindset
You should be aiming to lose body fat, not body weight. Rather than judge your progress by the number on the scale, make judgments by how you look in the mirror, how your clothes ﬁt, and how you feel and move.
Newcomers to exercise could see a rapid increase in weight during the ﬁrst few weeks. This is just your body responding to the exercise for the ﬁrst time. The muscle growth during the beginning stages scares off many people, (women especially).
However, this growth is just an initial response, and the more muscle you build, the fewer returns you’ll see over time. Women, you won’t begin to look like a man, and the lean muscle you do put on will help you burn fat even more efﬁciently, giving you that toned look you’re after.
Step 2: Calculate Your Daily Caloric Needs
Avoid all fad diets and trendy supplements. There is only one way to effectively lose unwanted body fat, by eating the proper amount of calories daily.
Your body requires you to take in a certain number of calories every day to supply energy for work. Eat more calories than required and you will gain weight. Eat less than you need and you will lose weight.
It seems simple, but here’s where most people mess up. Eat too little, and the weight you loose can start to come from your muscle. Eat too much, and you store energy as fat rather than building muscle.
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)
You’ll also want to adjust for your usual activity level during the day. Here are some modifiers to account for that:
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
The equation has five variables; height, weight, gender and age and activity level. The only factor you can actually work to change is activity level. The more active you become, the higher your daily caloric needs become.
In order to maximize fat loss while maintaining lean muscle mass, you should take in 250-500 calories less than your daily requirements.
In order to maximize gains in lean muscle without adding fat, you should take in 250-500 calories more than your daily requirements.
Step 3: Learn to Cheat
Don’t be so uptight. Eating healthy is one thing; never treating yourself is another. Eat two – four cheat meals per week.
This will satisfy your sweet tooth without sabotaging your progress. Just make sure your cheat meal doesn’t become a cheat day!