17 fat loss lessons that most people never figure out.

1. You don't need to sweat the fat off.

If your idea of losing fat is burning it through horrible HIIT classes, spin classes, bootcamps, etc. then rest assured that isn't necessary and is actually the harder approach.

Diet is king for fat loss.

2. Protein rules the other macronutrients for fat loss.

Protein will help you to keep your muscle as you lose fat.

It will also keep you feeling fuller for the same amount of calories.

AND it has a higher thermic effect, meaning you burn more calories just from digesting it!

3. Your workout doesn't burn that many calories.

You're better off not worrying about trying to burn calories in your workouts.

You might burn 300 calories during your workout. You can eat that in about 20 seconds. So focus your attention on what you eat instead.

4. You can't spot-reduce fat.

Stop doing crunches to try and remove abdominal fat. It won't work.

You don't lose fat from an area by targeting it with exercises.

You'll lose fat all over when you're in a calorie deficit. Skip the crunches. You'll have abs when you lose the fat

5. You don't lose fat in the gym.

Stop thinking you need to blast the fat off you with your workout. That's not how it works.

Lifting weights is for creating a stimulus to gain or maintain muscle.

You're lifting (and eating protein) to keep your muscle while you lose fat.

6. The scale tells you nothing day to day, but it might tell you something month to month.

Don't read into differences in your weight from one day to the next.

Your weight fluctuates every day (and during the day).

Take daily weigh-ins, but use it to create a weekly average.

7. Walking is incredibly powerful for fat loss.

The energy required to move you around throughout the day can add up if you're active enough. If you average less than 5k steps per day, get it up to 10k+

This can help you to create or widen the required calorie deficit.

8. The number or timing of meals don't really matter for fat loss.

Eat when works for you and when helps you to manage hunger.

You don't need to do fasting. If the same amount ends up getting eaten, when you eat it will make no difference.

9. You don't need to cut out carbs.

It's a myth that carbs cause fat gain.

If you cut them out, you cut out a lot of options and foods that are easy to overeat. 

That usually results in a calorie deficit - which is the only reason why it works.

10. Choose your drinks carefully

Water is a good choice, it can help you feel full.

Coffee and tea are good choices, as caffeine blunts hunger.

Just be aware of the calories in them. Black coffee has none. Certain drinks on the menu at starbucks have 500.

This matters.

11. You can drink fizzy drinks/diet soda

Diet carbonated drinks with 0 calories are a good choice for fat loss because they contain no calories, make you feel full and can satisfy a craving for something sweet tasting.

Stories about them making you fat are BS.

12. Faster fat loss is not better.

The faster someone loses fat, the less likely they'll keep it off.

If I see someone lost 30 lbs in 8 weeks, it's a bit of a red flag because I know they had to do something really aggressive and unsustainable to get there.

They'll bounce back

13. Calories are not BS.

People say "CICO is BS" or "calories don't count".

Trust me, this is BS. 

Every respected scientist agrees that energy balance matters.

How you actually put it in place requires some estimation and trial & error, but it will work!

14. You can fit anything into your macros...

If you hit your required protein and calories each day, you can lose fat whilst eating whatever food fits those numbers.

This won't matter for body composition.

15. For health, you should focus on whole foods.

Playing with your macros and fitting in junk while getting lean is fun, but you should still prioritise whole, unprocessed foods.

Junk is nutritionally empty. You need vitamins & minerals.

Whole foods are also much more filling.

16. Stop worrying about insulin and glycaemic index

If you're not diabetic, these are things you don't need to worry about.

You can lose fat eating the highest GI foods as long as you adhere to a calorie deficit.

17. You've got to be consistent.

If you are in a 300 calorie deficit for 5 days and you eat 750 calories over your maintenance on the other two, this balances out and no fat loss will occur!

You can shift calories from one day to another but your weekly average is what matters.

The best app, hands down, for tracking macros and calories is MacroFactor.

It will adjust your macros based on how your weight loss is going - either too fast or too slow - and keep you on target for your goal.

https://t.co/YxtU15vUQy

It's not free but it's such a better investment than MyFitnessPal premium.

You can try it for 14 days free with my code (ROBNBF).

If you want to lose fat WITHOUT losing muscle, you MUST be resistance training.

The biggest barrier to most people is time, which is exactly why I created this program:

https://t.co/jAlDkEfE9B

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I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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