In the following essay, I’ll go over a few of the things that go under the umbrella of ‘fat loss.’ For example, I will propose exercise as a modality, as I have in the past because it has extensive research and evidence to back up its unambiguous outcomes.
What you shouldn’t search for in this article is a “magic pill” or a “quick fix” that will help you lose weight and fat quickly. Why? Because even if such a drug existed, there’s a good chance that any fat loss would be reversed rapidly if no lifestyle changes were implemented.
I’m going to tell you a funny anecdote that will hopefully help you put things in perspective…
Because I’ve been working on improving my own body composition for numerous years, I consider myself an expert on weight loss.
I started the adventure in 2012 when I was roughly 40 pounds/18 kg overweight and seeking strategies to lose weight quickly. I tried a variety of fad weight loss methods that promised spectacular results but failed miserably.
Unfortunately, I briefly considered surgery (liposuction) fat removal to lose fat quickly, but I quickly dismissed the idea because I understood it was based on unrealistic laziness.
When I look at the overall concept of liposuction, I see a lot of faults, one of which being that anyone who has such a procedure hasn’t made enough life changes to be able to sustain themselves thereafter. During the operation, the body is also subjected to trauma.
Furthermore, because the body has not “worked” for its new composition, it is quite likely that it will revert to its prior state.
The moral of the story is that if you want to reduce weight, you must put in the effort. But, believe me, as you grow, you’ll like it more and more.
I’m writing the following ideas after successfully losing weight in the past.
My body fat percentage dropped to 7% after I shed the 40lbs/18kg of extra weight through exercise and changing how, when, and what I ate. I then began working my way back up in weight, but as muscle.
Over the last two years, I’ve been working on gaining 20 pounds/9 kilograms of lean muscle mass, which I expect to attain by 2022, assuming I continue to work out and eat well.
These steps to losing weight are quite simple:
1. Have a Proper Attitude
One of the most significant components of the entire weight loss process is your mindset, which deserves to be at the top of this list! It refers to your mental toughness in formulating a plan and strategy, as well as putting things in action in such a way that the end outcome is unavoidable.
How can you know which outcome is best for you? Examine your beliefs that to see what you believe you can’t do, and then challenge yourself — see yourself as the epitome of what you want. You can achieve anything you can think of!
Do you want to align with the version of yourself that is healthier, stronger, and happier? It’s already in place! Let’s go with this mindset.
2. Exercise with a Strategy
Some people may wish to skip over the ‘exercise’ section and go straight to the next set of recommendations, but they would be missing out on the full potential of exercise for not just losing weight but also strengthening your mental attitude.
Exercise combined with Intermittent Fasting or Time Restricted Eating (which we’ll discuss under the category eating) is the most effective approach to help your weight loss efforts.
Before and after weight lifting, the exercise approach should be geared toward cardiovascular activities.
A general example of a 60-minute session could look like this:
- Warm-up cardio workout 10-15 min
Exercises: quick pace walk, jog, run, bike, elliptical, stairs etc.
- HIIT (High Intensity Interval Training) where not only do you burn more calories, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. Meaning you burn more fat and calories within 24 hours after a HIIT workout compared to a steady-pace run.
Exercises: sprints, speed bike, sped elliptical, running stairs/hill sprints, plyometrics, burpees etc.
- Weight lifting training 30-45 min
Exercises: squats, deadlifts, bent over rows, dumbbell press, bench press, leg press, cable work etc.
- Cool-down cardio workout 10-15 min
Exercises: slow pace walk, light jog, casual bike, elliptical etc.
Exercising in this manner will direct the majority of your efforts toward weight loss and fat reduction — and if you’ve been fasting while exercising, you’ll see even greater fat loss results!
The specific exercises you should focus on, in my opinion, are those that get your large movers (muscles) working, as these will help you burn the most fat.
Squats, deadlifts, leg presses, and other exercises that target the larger muscular groups fall under the moderate-to-heavy (40-80 percent + of one’s maximum) weight lifting category.
On my YouTube channel, Adam Evans, I cover a variety of training plans and methods, and I invite you to subscribe or watch. Otherwise, feel free to express yourself.
3. Eat the Right Food at the Right Time
When you exercise (run, bike, lift weights, swim, etc.) when fasted, your body will go for stored fat deposits to use for energy instead of using whatever food or drink you’ve taken. The post-absorptive state lasts until 8 to 12 hours after your last meal, at which point you start fasting.
It takes 12 hours to fully enter the fasted state following your previous meal, but I recommend 14 hours after exercising and during your fasting period (while in a fasted state).
The body fat that will burn off faster in most situations will be around the belly and midsection, as this is where most people’s stored fat is located.
Your body penetrates deep into abdominal fat deposits when you fast and exercise – regions that are ordinarily unreachable when you eat food with or without activity.
The goal of fasting is to allow fat that has been lingering around for years and that you have tried to get rid of — also known as “stubborn fat” — to be burned.
When it comes to your actual meal time (also known as your ‘eating window,’ in fasting parlance), I recommend eating meals that are easy to digest and meet all of your macro-nutrient (‘macros’) and micro-nutrient (‘micros’) targets.
To support optimal muscle growth and development as well as weight loss, you’ll need to ingest enough protein, carbohydrates, and fats.
Beyond achieving your macros, it’s also crucial to get your micros – much of which can be met by taking a daily multivitamin and other supplements, such as the best weight loss supplements, which I’ve discussed in previous articles.
Maintaining a daily caloric intake below maintenance is also important for weight loss, and keep in mind that when you exercise, you burn more calories, so you’ll need to eat more to avoid starvation – that’s not what this is about!
Your objective should be to maintain a 10% caloric deficit; for example, if your daily maintenance without exercise is 2,000 calories, you should consume 1,800 calories within an eating window (after fasting).
If you are exercising and have increased your daily maintenance from 2,000 to 3,000 calories as a result of burning 1,000 calories while exercising, simply apply 10% of 3,000 calories to arrive at a deficit of -300 calories, putting your daily objective at 2,700 calories.
This manner of eating ensures that your body is supported in its recuperation and is properly fueled for the next day of fasting and exercise.
When I’m completely efficient with my fasting and eating window, I eat three meals in a 6 to 8-hour period. There is a way to do this without bloating, feeling lethargic, or simply not wanting to eat anymore, and I’ve tried a few various methods.
I get the best outcomes in the short and long term when I eat light macro and micronutrient-dense foods. Foods like Wild Alaskan Salmon with a side salad, brown rice, or, in certain circumstances, potatoes, satiate me without making me feel completely full.
This is a crucial part of eating in general: being content but not full indicates that your body has absorbed appropriate nourishment without becoming stressed.
Many people struggle with Intermittent Fasting, also known as Time-Restricted Eating since they stuff their faces as soon as the eating window opens and eat heavy meals such as bread or fast food.
Keep it clean and basic; you can season a chicken breast in a variety of ways to make it distinct every time.
The same is true for all species of fish, including salmon (which I’ve already started), cod, tilapia, haddock, halibut, bass, and more! You can also try different varieties of steak, but if you’re trying to lose weight, I recommend sticking to the thinner cuts like Top Sirlion or Striplion rather than the fattier Rib-Eye or Prime-Rib (as tasty as they are).
4. Have Quality Deep Sleep
Sleeping properly to lose weight appears to be a pipe dream (pun intended). However, there is some truth to this theory, and it has to do with your metabolism.
Late-night eating rose when adults were deprived of sleep, according to research published in the American Journal of Clinical Nutrition, and they were more likely to choose high-carb snacks.
Sleep-deprived participants picked snacks with twice as much fat as those who slept at least 8 hours in another study conducted at the University of Chicago.
A second study discovered that not getting enough sleep causes people to eat larger portions of all foods, leading to weight increase.
Researchers discovered that a lack of sleep boosted appetites for energy-dense, high-carbohydrate diets in an analysis of 18 trials.
Researchers discovered that when dieters cut back on sleep for 14 days, the amount of fat weight they shed reduced by 55%, even though their calorie intake remained the same.
Leaving aside the cognitive benefits of excellent deep sleep for reasons why you should get enough of it, the weight loss and enhanced decision-making benefits are apparent.
Turn off your electronics before night, don’t go to bed with the TV on or a full stomach, and make sure you’re going through the stages of sleep appropriately.
Related: Best Natural Energy Drinks
If you came to this page hoping to find a miracle weight-loss solution, I’m (not) sorry to disappoint! I want to keep things genuine and honest because losing weight is more than just shedding pounds – it’s a mental and physical lifestyle shift.
Consider how your day-to-day quality of life will be considerably improved, as well as how you think and operate.
In fact, I’m willing to wager that as you go along the path, the physical aesthetic will lose its attractiveness as a motivator, and you’ll be driven only by a desire to better yourself and maybe assist others do the same.
As always, if you have any questions, feel free to reach out!
- WebMD: Sleep More, Weigh Less