7 lies about fat loss & 8 tactics for a easier fat loss journey.

The internet and social media is full of information these days it's hard to know what to believe. Today's blog is here to help debunk common myths and helps you actually lose that body fat in the most efficient way.

7 common lies:

1. You need to do cardio.

2. You need to cut out carbs.

3. Fat burning workouts work.

4. Teas/pills will help you lose fat.

5. Crunches help you lose belly fat.

6. There are "magical fat burning foods".

7. Lifting light weights for high reps burns fat.

1. "You need to do cardio."

False. The only thing you NEED is a calorie deficit. Cardio can help create or increase the size of a calorie deficit, but you can easily erase this with your eating habits.

2. "You need to cut out carbs."

False. Carbs aren't responsible for fat gain, and neither is insulin. Insulin is the mechanism through which fat is stored, but you can't store fat if you don't provide a surplus of energy (too many calories).

3. "Fat burning workouts work to lose fat."

Unlikely. You may burn enough calories to get into a calorie deficit, but none of the workouts or exercises will actually burn fat directly. Do something you enjoy instead and use your diet to drive the calorie deficit.

4. "You should use a fat burner pill or skinny tea to lose fat."

FALSE. Don't do this. You'll be very disappointed with the non-existent results. Some people have even died from popping too many of those pills in a desperate attempt to lose fat.

5. "Crunches can help you lose belly fat."

False. You can't spot-reduce fat. Exercises don't target fat on that area of the body. If you want to lose fat, you need a calorie deficit. You can't influence where the fat goes from, it goes from everywhere at once.

6. "You should eat fat burning foods.

Some people think some foods somehow cause fat loss by eating them. If you replace high calorie foods with filling, low calorie foods you will probably be in a calorie deficit. This will work, but the foods aren't burning fat directly.

7. "Lifting light weights for high reps burns fat."

False. This is a myth that won't die. Light reps for high reps doesn't get you lean. Heavy weight for low reps doesn't get you bulky. Just lift weights, and focus on your diet to get into a calorie deficit and lose fat.

Here's what actually works to lose fat:

1. Calorie deficit.

That's it.

Here are some ways you can help ensure you're in one!

8 tactics for easier fat loss:

1. Walk more.

2. Strength train.

3. Track your calories.

4. Eat only when hungry.

5. Reduce processed foods.

6. Save calories for evenings.

7. Eat 1g protein per lb/weight.

8. Fast if you struggle with eating a lot.

1. Walk more.

Walking can burn a significant amount of calories, is low impact and easy to do. Track your steps and aim for 10,000/day.

2. Strength train.

Strength training burns calories, but it also builds muscle. When you have more muscle, you'll burn more calories at rest. Many people also find it more enjoyable and motivating than cardio.

3. Track your calories.

You need to be in a calorie deficit to lose fat.

If you're not tracking your intake, you don't really know. Use an online calculator to get an idea of how many calories you should be eating.

Then use Myfitnesspal to track.

4. Eat only when hungry.

Are you eating because you're hungry or because "it's time to eat"? You don't have to eat breakfast because it's first thing in the morning, or lunch because it's lunch time. Eat when hungry.

5. Reduce processed foods.

Processed foods are addictive, calorie dense, not filling, and difficult to stop eating. You also burn fewer calories digesting them. If you eat more whole foods you'll be fuller and burn more calories through digestion.

6. Save calories for evenings.

Backload your calories. I like to save 50% of mine for the evenings - because that's when the best laid plans sometimes go to shit.

7. Eat 1g protein per lb/weight.

Protein is very filling and you'll burn up to 30% more calories through digestion compared to fat and carbs. A high protein intake also ensures you keep your muscle mass and lose only fat mass in a calorie deficit.

8. Fasting may benefit you.

Intermittent fasting works for many to control their calorie intake and be in a calorie deficit.

There aren’t any specific fat loss benefits but instead food management be benefits. It's not too difficult to get through the mornings without eating - this makes it more difficult to overeat in the remaining time.

Alex

Achievable Academy