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The 5 Fundamentals Of Fat Loss That You Need To Understand



3 out 5 people hustling at the gym have one common goal, and that is fat loss!  Unfortunately, 99% of the people never reach their goal. They are misguided by trainers who know nothing better and eventually they end up quitting their diet and workout. Stupid crash diets, detox juices and freaking fat burners further worsen the case. All these things either deteriorate the metabolism or simply blunts out the endocrine system. In this piece, I'll talk about the 5 fundamentals of fat loss that are the foundation of every successful fat loss diet.

1) Learn To Count Calories

The 5 Fundamentals Of Fat Loss That You Need To Understand© Thinkstock/Getty Images

For any fitness goal, be it fat loss or muscle gain, counting calories is imperative. When it comes to fat loss, it becomes even more important to keep a check on your calorie intake. If you are wondering how to calculate calories and what to do with those numbers, there are a few applications available like My Fitness Pal and Fat Secret that will give you a rough idea about calories logging. Calculate your BMR (Google it!) and consume 200 calories less from the number you get. Exercising is also important along with this exercise. 

2) Aim To Improve Your Metabolism

The basic key for optimum fat loss is higher achieving higher BMR (Basal Metabolic Rate). High BMR simply means that your body burns more calories at rest. We all know that one guy who eats a lot but never gets fat, you know why? It is because of his/her super fast metabolism.

There are 2 broadly ways to increase your BMR:

1. By eating more   

2. By packing on more lean muscle

Your BMR can only come up gradually. No food or a certain workout can ever re-ignite it. A combination of a solid nutrition and workout plan should do the job. Don't try to go beast mode in the gym when your nutrition sucks and vice-versa. There's nothing like beast mode. Your training should be intelligent, not violent.   

3) Stay Away From Cardio

The 5 Fundamentals Of Fat Loss That You Need To Understand© Thinkstock/Getty Images

Now, a lot of readers might hate me for this, but as a matter of fact, too much cardio is catabolic in nature.  If Zumba, running and swimming are your favorite exercises and you do it purposely for fat loss, you will never attain your goal. The best you will become is ‘skinny fat'. Excess cardio in a caloric deficit diet, is a recipe for muscle atrophy. Breaking down muscles affect your BMR, and it further leads to a sluggish metabolism. You will get thinner and weaker, not leaner and stronger. 

4) Get quality sleep 

The 5 Fundamentals Of Fat Loss That You Need To Understand© Thinkstock/Getty Images

Irrespective of your fitness goals, quality sleep is really important. Lack of quality sleep will boost cortisol production in your body. Cortisol is a stress hormone that breaks down muscle protein and converts it into energy. Moreover, if you are in the habit of sleeping late, chances are you will get those late night cravings and you will consume a few snacks at night. As a result, you ingest more calories which will hamper your fat loss.  Therefore, try to get into bed early, avoid checking your phone/social media before bed and just try to sleep.  Well, needless to say, avoid staying on the phone for too long and try to aim for at least 7-8 hours of sleep.

5) Eat More Protein 

The 5 Fundamentals Of Fat Loss That You Need To Understand© Thinkstock/Getty Images

Protein consumption is the key. No matter what your goal is, protein consumption is of paramount importance. In short, it will keep you fuller for longer, feed your muscles and keep the cravings away. What it does at the cellular level is an entirely another topic but still, even what happens there, will add to your health. Overweight individuals can start with 0.8-1 gram per kilo of body weight. This is the minimum. As you get leaner, you will need to add more protein to your overall diet.  

Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him here.


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