5 Essential Keys To Fat Loss

By Yuri Elkaim, BPHE, CK, RHN

With all the diet gurus and magic fat burning pills on the market, it’s no wonder you are having a hard time deciding the best way to lose fat. I will let you in on a little secret: everything you need is found right at your grocer, or even in your own home. You have all the tools you need to incinerate fat for good sitting in front of you; you just need to learn how to use them. So, here is a list of 5 keys to fat loss that will help you keep the weight off forever.

  1. Nutrition: proper nutrition is 80% or more of reaching and maintaining your optimum weight. No matter what anyone tells you, you cannot exercise off a horrible diet. Eating a diet rich in nutrient dense foods is the number one contributor to weight loss, fat burning, and an overall sense of vitality and wellbeing.

  2. Caloric deficit: for years we the standard of a 2,000-calorie diet has been crammed down our throats. But, why do we believe in a one-size-fits-all diet plan? If you truly think that a 110-pound 30-year old moderately active woman needs to eat the same amount as a 240-pound 45-year old triathlete, think again.
  3. To lose fat, you need to consume calories below your basal metabolic rate (BMR), or the amount of calories you burn in a given day if you did nothing but sleep. BMR is responsible for up to 70% of the calories you burn everyday, depending upon some other metabolic factors. A quick way to determine the amount of calories you need to consume in order to lose fat is to add 12 to 13 calories for every pound of body weight.  For example, of you weigh 165 pounds, then you will need to eat between 1900-2100 nutrient rich calories per day.

  4. Eat often: you must eat 5 to 8 small meals a day to burn fat. This will boost your metabolism and constantly fuel your muscles.  Eat every 2 to 3 hours, consuming a portion of protein, carbohydrates, and fats with every meal. A good ratio for macronutrients is:

    • Protein: 30%
    • Carbs: 45%
    • Fats: 25%

  5. Resting metabolic rate: RMR is very closely related to BMR. It is the amount of energy required to keep you alive while performing zero activity. The greater amount of muscle you carry, the higher your RMR. Other factors such as age and genetics will also affect your RMR. So, building lean mass will increase your fat burning ability naturally. This means you burn more calories in a given day by doing nothing. You can easily burn up to 10 calories extra a day per pound of muscle you carry.

  6. Metabolic training: Metabolic training enhances your body’s energy systems by inducing excess post-exercise oxygen consumption, or EPOC. The higher your training intensity, the more calories and fat you burn during a given work out. Not only that, but the more calories and fat you burn following your workout. So, training harder for less time means you lose more weight.


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