How To Lose Fat | Principles Of Fat Loss

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How To Lose Fat | Principles Of Fat Loss
1. Stay In A Caloric Deficit

At the most simple level, the only thing that matters for fat loss is staying in a caloric deficit. You must eat fewer calories than you burn through the day or you won’t lose fat. Obviously, we take in calories through food, so the number one way to improve fat loss is to put the fork down and focus on minimally processed, high-quality food.In addition, we burn calories through our basal metabolic rate — that’s the amount of calories used for maintaining the basic human functions needed to survive, move, digest, etc.

Caloric deficit = Calories consumed – Calories burned

The easiest way to stay in a caloric deficit is to determine your caloric needs and stay in a small deficit. There dozens of equations to find your maintenance, but I like to keep it simple by multiplying the body weight in pounds by 15. For example, a 150-pound man would need to eat 2,250 calories to maintain.

As far as macros, an easy place to start is getting one gram of protein and one gram of carbohydrates per pound of body weight. A 150-pound man would need 150 grams of carbs and 150 grams of protein. Fats can make up the rest of the calories.

2. Consistency
3. Eat High-Quality Food
4. Exercise
5. Hydrate
In case you need a reminder, hydration is involved in most body functions:

Transportation of chemicals to and from cells
Cell hydration
Maintenance of body temperature
Elimination of toxins
Aids in metabolic and digestive processes
Moisturizes and protects joints
The main reasons dehydration has an adverse affect on exercise can be summarized as follows:

Decrease in blood volume and blow flow
Decreased heat dissipation and removal of wastes from exercise
Decreased metabolism and increased organ stress — ouch
Decrease body temperature
Decreased sweat rate

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